Riks Training Log

Sheiko CMS-MS Prep 2 W4D2

Bench

1 x 6 @ 60kgs / 132lbs
1 x 5 @ 72.5kgs / 159.5lbs
1 x 4 @ 85kgs / 187lbs
6 x 3 @ 97.5kgs / 214.5lbs
1 x 5 @ 67.5kgs / 148.5lbs
1 x 5 @ 80kgs / 176lbs
4 x 5 @ 92.5kgs / 203.5lbs (supposed to be 4 x 4)

Band Pull Aparts

5 x 10

Flyes

5 x 10 @ 15kgs / 33lbs

Deadlift

1 x 4 @ 80kgs / 176lbs
1 x 4 @ 97.5kgs / 214.5lbs
2 x 3 @ 115kgs / 253lbs
3 x 3 @ 130kgs / 286lbs
2 x 2 @ 140kgs / 308lbs
1 x 5 @ 140kgs / 308lbs (supposed to be 3 x 2 but fancied a few more on the last set)

Face Pulls

4 x 10 @ 65kgs / 143lbs

Ab Wheel

4 x 10

Dead Bugs

4 x 8

Hammer Curls

3 x 10 @ 15kgs / 33lbs

Barbell Curls

1 x 10 @ 20kgs / 44lbs
2 x 10 @ 30kgs / 66lbs
 
Sheiko CMS-Ms Prep 2 W4D3

Bench

1 x 5 @ 60kgs / 132lbs
1 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 85kgs / 187lbs
5 x 3 @ 97.5kgs / 214.5lbs
1 x 5 @ 60kgs / 132lbs
1 x 5 @ 72.5kgs / 159.5lbs
4 x 5 @ 85kgs / 187lbs

Band Pull Aparts

5 x 10

Squat

1 x 5 @ 77.5kgs/ 170.5lbs
1 x 4 @ 92.5kgs / 203.5lbs
2 x 3 @ 107.5kgs / 236.5lbs
5 x 3 @ 125kgs / 275lbs
1 x 1 @ 130kgs / 286lbs *
1 x 1 @ 135kgs / 297lbs *
3 x 1 @ 140kgs / 308lbs *
*Extra work

SOHP

1 x 5 @ 37.5kgs / 82.5lbs
1 x 4 @ 45kgs / 99lbs
2 x 3 @ 55kgs / 121lbs
4 x 2 @ 62.5kgs / 137.5lbs

Push Press

1 x 1 @ 70kgs / 154lbs
1 x 1 @ 75kgs / 165lbs
1 x 1 @ 80kgs / 176lbs
1 x 1 @ 82.5kgs / 181.5lbs (+2.5kgs PR)

Wanted some heavier overhead work so threw these in, nice to hit the PR too

Side Lateral Raise

3 x 10 @ 10kgs / 22lbs
 
rikwebb said:
1 x 1 @ 82.5kgs / 181.5lbs (+2.5kgs PR)
Click to expand...
hell-yeah-yeah.gif
 
Poon Goon said:
hell-yeah-yeah.gif
Click to expand...




Sheiko CMS-MS Prep 2 W4D4

Deadlift To Knees

1 x 4 @ 80kgs / 176lbs
1 x 4 @ 97.5kgs / 214.5lbs
2 x 3 @ 115kgs / 253lbs
4 x 2 @ 122.5kgs / 269.5lbs

Block Pulls

1 x 3 @ 90kgs / 198lbs
1 x 3 @ 105kgs / 231lbs
1 x 3 @ 122.5kgs / 269.5lbs
3 x 2 @ 137.5gs / 302.5lbs
2 x 1 @ 155kgs / 341 lbs
1 x 2 @ 155kgs / 341lbs

Meadows Row

1 x 10 @ 20kgs / 44lbs
1 x 10 @ 40kgs / 88lbs
2 x 10 @ 50kgs / 110bs

Incline Bench (6 x 4)

2 x 4 @ 60kgs / 132lbs
2 x 4 @ 70kgs / 154lbs
2 x 4 @ 80kgs / 176lbs

Farmers Walk

3 x 20m with 20kgs plate in each hand


FZeVR5ZWQAcnMlh
 
Sheiko CMS-MS Prep W5D1

Bench

1 x 5 @ 60kgs / 132lbs
1 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 85kgs / 187.5lbs
5 x 3 @ 97.5kgs / 214.5lbs
1 x 5 @ 67.5kgs / 148.lbs
1 x 4 @ 80kgs / 176lbs
4 x 3 @ 92.5kgs / 203.5lbs

Band Pull Aparts

5 x 10

Flyes

3 x 10 @ 15kgs / 33lbs

JM Press

4 x 10 @ 67.5kgs / 148.5lbs

Tate Press

3 x 10 @ 22.5kgs /49.5lbs

Squat

1 x 5 @ 77.5kgs/ 170.5lbs
1 x 4 @ 92.5kgs / 203.5lbs
2 x 3 @ 107.5kgs / 236.5lbs
5 x 3 @ 125kgs / 275lbs

Good Mornings

5 x 5 @ 67.5kgs / 148.5lbs

Bent Over Row

3 x 8 @ 87.5kgs / 192.5lbs
2 x 8 @ 90kgs / 198lbs

Bent Over Straight Arm Pulldown ( 1 side at a time)

4 x 10 @ 20kgs / 44lbs
 
Sheiko CMS-MS Prep 2 W5D2

Bench

1 x 6 @ 60kgs / 132lbs
1 x 5 @ 72.5kgs / 159.5lbs
1 x 4 @ 85kgs / 187lbs
2 x 3 @ 92.5kgs / 203.5lbs
3 x 2 @ 97.5kgs / 214.5lbs
2 x 3 @ 92.5kgs / 203.5lbs
1 x 4 @ 85kgs / 187lbs
1 x 5 @ 80kgs / 176lbs
1 x 6 @ 72.5kgs / 159.5lbs
1 x 7 @ 67.5kgs / 148.5lbs
1 x 8 @ 60kgs / 132lbs


Band Pull Aparts

5 x 10

Flyes

5 x 10 @ 15kgs / 33lbs

Deadlift

1 x 4 @ 80kgs / 176lbs
1 x 4 @ 97.5kgs / 214.5lbs
2 x 3 @ 115kgs / 253lbs
5 x 3 @ 130kgs / 286lbs

Deadlift to Knees

1 x 4 @ 80kgs / 176lbs
1 x 4 @ 97.5kgs / 214.5lbs
5 x 3 @ 115kgs / 253lbs

Face Pulls

4 x 10 @ 65kgs / 143lbs

Ab Wheel

4 x 10

Dead Bugs

4 x 8

Hammer Curls

3 x 10 @ 15kgs / 33lbs

Barbell Curls

1 x 10 @ 20kgs / 44lbs
2 x 10 @ 30kgs / 66lbs
 
Sheiko CMS-Ms Prep 2 W5D3

Bench

1 x 5 @ 60kgs / 132lbs
1 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 85kgs / 187lbs
5 x 3 @ 97.5kgs / 214.5lbs

Band Pull Aparts

5 x 10

Squat

1 x 5 @ 77.5kgs/ 170.5lbs
1 x 4 @ 92.5kgs / 203.5lbs
2 x 3 @ 107.5kgs / 236.5lbs
5 x 3 @ 125kgs / 275lbs
1 x 5 @ 77.5kgs / 170.5lbs
1 x 5 @ 92.5kgs / 203.5lbs
5 x 5 @ 107.5kgs / 236.5lbs

SOHP

1 x 5 @ 37.5kgs / 82.5lbs
1 x 4 @ 45kgs / 99lbs
2 x 3 @ 50kgs / 110lbs
5 x 3 @ 57.5kgs / 126.5lbs

Side Lateral Raise

3 x 10 @ 10kgs / 22lbs
 
Sheiko CMS-MS Prep 2 W5 D4

Bench

1 x 6 @ 60kgs / 132lbs
2 x 6 @ 72.5kgs / 159.5lbs
4 x 6 @ 80kgs / 176lbs

Band Pull Aparts

5 x 10

Deadlift

1 x 4 @ 80kgs / 176lbs
1 x 4 @ 100kgs / 220lb
2 x 3 @ 115kgs / 253lbs
6 x 2 @ 130kgs / 286lbs
 
Sheiko CMS-MS Prep W6D1

Bench

1 x 5 @ 60kgs / 132lbs
1 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 85kgs / 187.5lbs
2 x 2 @ 100kgs / 220lbs
3 x 1 @ 110kgs / 242lbs
1 x 2 @ 110kgs / 242lbs *
2 x 2 @ 100kgs / 220lbs
* not programmed

Band Pull Aparts

5 x 10

Flyes

3 x 10 @ 15kgs / 33lbs

JM Press

4 x 10 @ 67.5kgs / 148.5lbs

Tate Press

3 x 10 @ 22.5kgs /49.5lbs

Squat

1 x 5 @ 77.5kgs/ 170.5lbs
1 x 4 @ 92.5kgs / 203.5lbs
2 x 3 @ 107.5kgs / 236.5lbs
2 x 3 @ 125kgs / 275lbs
2 x 2 @ 132.5kgs / 291.5lbs
2 x 1 @ 140kgs / 308lbs
1 x 5 @ 85kgs / 187.5lbs
2 x 4 @ 100kgs / 220lbs
4 x 3 @ 115kgs / 253lbs

Good Mornings

5 x 5 @ 67.5kgs / 148.5lbs

Bent Over Row

3 x 8 @ 87.5kgs / 192.5lbs
2 x 8 @ 90kgs / 198lbs

Bent Over Straight Arm Pulldown ( 1 side at a time)

4 x 10 @ 20kgs / 44lbs
 
Sheiko CMS-MS Prep 2 W6D2

Bench

1 x 5 @ 60kgs / 132lbs
1 x 5 @ 72.5kgs / 159.5lbs
2 x 4 @ 85kgs / 187lbs
2 x 3 @ 92.5kgs / 203.5lbs
3 x 3 @ 97.5kgs / 214.5lbs (should of been 3 x 2)
2 x 3 @ 92.5kgs / 203.5lbs
1 x 4 @ 85kgs / 187lbs
1 x 6 @ 72.5kgs / 159.5lbs
1 x 8 @ 60kgs / 132lbs

Band Pull Aparts

5 x 10

Deadlift

1 x 4 @ 80kgs / 176lbs
1 x 4 @ 97.5kgs / 214.5lbs
2 x 3 @ 115kgs / 253lbs
2 x 3 @ 130kgs / 286lbs
3 x 2 @ 145kgs / 319lbs (should of been 4 x 2)
------------
1 x 1 @ 155kgs / 341lbs
1 x 1 @ 165kgs / 363lbs (old PR)
1 x 1 @ 170kgs / 374lbs +5kgs/11lbs PR Felt better than the 162.5kgs i pulled a couple of weeks ago, also glad to finally break an old PR

Face Pulls

4 x 10 @ 65kgs / 143lbs

Ab Wheel

4 x 10

Dead Bugs

4 x 8

Hammer Curls

3 x 10 @ 15kgs / 33lbs
 
Yesterday

Sheiko CMS-MS Prep 2 W6D3

Bench

1 x 5 @ 60kgs / 132lbs
1 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 85kgs / 187lbs
5 x 3 @ 97.5kgs / 214.5lbs
1 x 5 @ 67.5kgs / 148.5lbs
1 x 5 @ 80kgs / 176lbs
4 x 4 @ 92.5kgs / 203.5lbs

Band Pull Aparts

5 x 10

Squat

1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 92.5kgs / 203.5lbs
2 x 3 @ 107.5kgs / 236.5lbs
5 x 3 @ 125kgs / 275lbs

SOHP

1 x 5 @ 37.5kgs / 82.5lbs
1 x 4 @ 45kgs / 99lbs
2 x 3 @ 55kgs / 121lbs
5 x 3 @ 62.5kgs / 137.5lbs

Side Lateral Raises

3 x 10 @ 10kgs / 22lbs
 
Today

Sheiko CMS-MS Prep 2 W6D4

Deficit Deadlift

1 x 3 @ 80kgs / 176lbs
2 x 3 @ 97.5kgs / 214.5lbs
5 x 3 @ 105kgs / 231lbs
----------
1 x 3 @ 120kgs / 264lbs
1 x 1 @ 130kgs / 286lbs
1 x 1 @ 140kgs / 308lbs (PB)

Snatch Grip Block Pulls

1 x 4 @ 80kgs / 176lbs
2 x 4 @ 97.5kgs / 214.5lbs
4 x 4 @ 105kgs / 231lbs
---------
1 x 3 @ 120kgs / 264lbs
1 x 1 @ 130kgs / 286lbs
1 x 1 @ 140kgs / 308lbs
1 x 1 @ 145kgs / 319lbs (PB)

Shrugs

4 x 10 @ 80kgs / 176lbs

Not sure how much these are personal bests by weight wise but i know these are the heaviest i've tried on these types of pulls.

End of this prep phase, bit weird for me to do 6 weeks but its been a good one, next one is 5 weeks then the last one is 4 weeks like the standard #32. But currently thinking i'll stick to this 4 a week programme going forward after.
 
Sheiko CMS-MS Prep 3 W1D1

Bench

1 x 5 @ 60kgs / 132lbs
1 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 85kgs / 187.5lbs
5 x 3 @ 100kgs / 220lbs

Band Pull Aparts

5 x 10

Flyes

3 x 10 @ 15kgs / 33lbs

JM Press

4 x 10 @ 67.5kgs / 148.5lbs

Tate Press

3 x 10 @ 22.5kgs /49.5lbs

Squat

1 x 5 @ 85kgs/ 187.5lbs
1 x 4 @ 102.5kgs / 225.5lbs
2 x 3 @ 117.5kgs / 258.5lbs
4 x 2 @ 132.5kgs / 291.5lbs
1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 110kgs / 242lbs
4 x 3 @ 125kgs / 275lbs

Good Mornings

5 x 5 @ 67.5kgs / 148.5lbs

Bent Over Row

5 x 8 @ 90kgs / 198lbs

Bent Over Straight Arm Pulldown ( 1 side at a time)

4 x 10 @ 20kgs / 44lbs
 
Sheiko CMS-MS Prep 2 W3D2

Bench

1 x 6 @ 67.5kgs / 148.5lbs
1 x 5 @ 82.5kgs / 181.5lbslbs
2 x 3 @ 95kgs / 209lbs
5 x 2 @ 105kgs / 231lbs
-------
1 x 1 @ 110kgs / 242lbs
1 x 1 @ 120kgs / 264lbs (matches PR)
------
1 x 5 @ 62.5kgs / 137.5bs
1 x 5 @ 75kgs / 165lbs
4 x 4 @ 87.5kgs / 192.5lbs

Band Pull Aparts

5 x 10

Flyes

5 x 10 @ 20kgs / 44lbs

Deadlift
1 x 4 @ 82.5kgs / 181lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 115kgs / 253lbs
5 x 2 @ 137.5kgs / 302.5lbs


Face Pulls

4 x 10 @ 65kgs / 143lbs

Ab Wheel

4 x 10

Dead Bugs

4 x 8

Hammer Curls

3 x 10 @ 15kgs / 33lbs
 
Sheiko CMS-MS Prep 3 W1D3

Bench

1 x 5 @ 60kgs / 132lbs
1 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 85kgs / 187lbs
5 x 3 @ 100kgs / 220lbs

Band Pull Aparts

5 x 10

Rear Delt Flyes

3 x 10 @ 10kgs / 22lbs

Squat

1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 110kgs / 242lbs
5 x 3 @ 125kgs / 275lbs

SOHP

1 x 5 @ 37.5kgs / 82.5lbs
1 x 4 @ 45kgs / 99lbs
2 x 3 @ 55kgs / 121lbs
5 x 3 @ 65kgs / 143lbs
-----
1 x 1 @ 70kgs / 154lbs
1 x 1 @ 75kgs / 165lbs

Side Lateral Raises

3 x 10 @ 10kgs / 22lbs
 
Sheiko CMS-MS Prep 3 W1D4

Incline Bench (6 x 3)

2 x 3 @ 60kgs / 132lbs
2 x 3 @ 70kgs / 154lbs
2 x 3 @ 80kgs / 176lbs

Deadlift to Knees

1 x 3 @ 82.5kgs / 181.5lbs
1 x 3 @ 100kgs / 220lbs
2 x 3 @ 115kgs / 253lbs
4 x 2 @ 122.5kgs / 269.5lbs

Block Pulls

1 x 4 @ 100kgs / 220lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 132.5kgs / 291.5lbs
4 x 2 @ 150kgs / 330lbs

Shrugs

3 x 10 @ 80kgs / 176lbs

Barbell Curls

1 x 10 @ 20kgs / 44lbs
1 x 10 @ 30kgs / 66lbs
1 x 10 @ 35kgs / 77lbs
 
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