Riks Training Log

Sheiko CMS-MS Prep 3 W2D1

Bench


1 x 5 @ 62.5kgs / 137.5lbs
1 x 4 @ 75kgs / 165bs
2 x 3 @ 87.5kgs / 192.5lbs
5 x 3 @ 100kgs / 220lbs
1 x 5 @ 67.5kgs / 148.lbs
1 x 4 @ 82.5kgs / 181.5lbs
4 x 4 @ 95kgs / 209lbs

Band Pull Aparts


5 x 10

Flyes

3 x 10 @ 15kgs / 33lbs

JM Press


2 x 10 @ 67.5kgs / 148.5lbs
2 x 10 @ 70kgs / 154lbs

Tate Press

3 x 10 @ 22.5kgs /49.5lbs

Squat

1 x 5 @ 77.5kgs/ 170.5lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 110kgs / 242lbs
2 x 3 @ 125kgs / 275lbs
3 x 3 @ 130kgs / 286lbs
(was supposed to be 5 x 3 @ 125kgs / 275lbs but it felt a little easy so bumped it up 5kgs)

Good Mornings

5 x 5 @ 70kgs / 154lbs

Bent Over Row

5 x 8 @ 90kgs / 198lbs

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

4 x 10 @ 25kgs / 55lbs
 
Sheiko CMS-MS Prep 3 W2D3

Bench


1 x 6 @ 67.5kgs / 148.5lbs
1 x 5 @ 75kgs / 165lbs
1 x 4 @ 85kgs / 187lbs
2 x 3 @ 92.5kgs / 203.5lbs
2 x 2 @ 100kgs / 220lbs
3 x 1 @ 105kgs / 231lbs
-------
1 x 1 @ 115kgs / 253lbs
1 x 1 @ 122.5kgs / 269.5lbs (+2.5kgs PR)
1 x 1 @ 115kgs / 253lbs
1 x 2 @ 105kgs / 231lb

------
1 x 3 @ 92.5kgs / 203.5lbs
1 x 5 @ 82.5kgs / 181.5lbs
1 x 7 @ 67.5kgs / 148.5lbs

Band Pull Aparts

5 x 10

Rear Delt Flyes

3 x 10 @ 10kgs / 22lbs

Deadlift to Knee

1 x 3@ 82.5kgs / 181lbs
1 x 3 @ 100kgs / 220lbs
2 x 3 @ 115kgs / 253lbs
4 x 2 @ 122.5kgs / 269.5lbs

Face Pulls

4 x 10 @ 65kgs / 143lbs

Ab Wheel

4 x 10

Dead Bugs

4 x 8

Hammer Curls

3 x 10 @ 15kgs / 33lbs

Puts me 21lbs off rejoining the 1000lbs club again
 
Sheiko CMS-Ms Prep 3 W2D3 aka PR train keeps rolling

Bench


1 x 5 @ 62.5kgs / 137.5lbs
1 x 4 @ 75kgs / 165bs
2 x 3 @ 87.5kgs / 192.5
5 x 2 @ 100kgs / 220lbs

Band Pull Aparts

5 x 10

Squat

1 x 5 @ 77.5kgs/ 170.5lbs
1 x 4 @ 95kgs / 209bs
2 x 3 @ 110kgs / 242lbs
5 x 3 @ 125kgs / 275lbs
1 x 6 @ 77.5kgs/ 170.5lbs
1 x 6 @ 95kgs / 209bs
4 x 6 @ 102.5kgs / 225.5lbs


SOHP


1 x 5 @ 37.5kgs / 82.5lbs
1 x 4 @ 45kgs / 99lbs
2 x 3 @ 57.5kgs / 126.5lbs
3 x 1 @ 70kgs / 154lbs

Push Press

1 x 1 @ 75kgs / 165lbs
1 x 1 @ 80kgs / 176lbs
1 x 1 @ 85kgs / 187lbs (+2.5kgs PR)
1 x 1 @ 80kgs / 176lbs
1 x 3 @ 65kgs / 143lbs

Side Lateral Raise

3 x 10 @ 10kgs / 22lbs
 
Saturday

Sheiko CMS-MS Prep 3 W2D4

Block Pulls

1 x 4 @ 90kgs / 198lbs
1 x 4 @ 107.5kgs / 236.5lbs
2 x 3 @ 125kgs / 275lbs
4 x 3 @ 140kgs / 308lbs


Today


Sheiko CMS-MS Prep 3 W3D1


Bench



1 x 5 @ 67.5kgs / 148.lbs
1 x 4 @ 82.5kgs / 181.5lbs
4 x 4 @ 92.5kgs / 203.5lbs
4 x 2 @ 105kgs / 231lbs
1 x 5 @ 62.5kgs / 137.5lbs
1 x 4 @ 75kgs / 165bs
2 x 3 @ 87.5kgs / 192.5lbs
5 x 2 @ 100kgs / 220lbs

Band Pull Aparts


5 x 10

Flyes

3 x 10 @ 15kgs / 33lbs

JM Press


2 x 10 @ 67.5kgs / 148.5lbs
2 x 10 @ 70kgs / 154lbs

Tate Press

3 x 10 @ 22.5kgs /49.5lbs

Squat

1 x 5 @ 77.5kgs/ 170.5lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 110kgs / 242lbs
5 x 3 @ 125kgs / 275lbs
3 x 3 @ 130kgs / 286lbs

Good Mornings

5 x 5 @ 70kgs / 154lbs

Bent Over Row

5 x 8 @ 90kgs / 198lbs

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

4 x 10 @ 25kgs / 55lbs
 
Sheiko CMS-MS Prep 3 W3D3

Bench


1 x 5 @ 62.5kgs / 137.5lbs
1 x 4 @ 75kgs / 165bs
2 x 3 @ 87.5kgs / 192.5lbs
6 x 3 @ 100kgs / 220lbs

Band Pull Aparts

5 x 10

Flyes

5 x 10 @ 15kgs / 33lbs

Block Pulls


1 x 3 @ 100kgs / 220lbs
1 x 3 @ 115kgs / 253lbs
2 x 3 @ 132.5kgs / 291lbs
3 x 2 @ 150kgs / 330lbs
1 x 1 @ 165kgs / 363lbs
1 x 1 @ 175kgs / 385lbs
1 x 1 @ 177.5kgs / 390.5lbs (+7.5kgs PR)

Used all the weight plates i own on that last set, good excuse to buy some more

Deadlift to Knees


1 x 3 @ 82.5kgs / 181.5lbs
1 x 3 @ 100kgs / 220lbs
2 x 3 @ 115kgs / 253lbs
5 x 2 @ 125kgs / 275lbs


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 W3D3

Bench


1 x 5 @ 62.5kgs / 137.5lbs
1 x 4 @ 75kgs / 165bs
2 x 3 @ 87.5kgs / 192.5
2 x 2 @ 100kgs / 220lbs
3 x 1 @ 112.5kgs / 247.5lbs
---------------
1 x 2 @ 112.5kgs / 247.5lbs
1 x 3 @ 100kgs / 220lbs

Band Pull Aparts

5 x 10

Squat

1 x 5 @ 85kgs / 187lbs
1 x 4 @ 102.5kgs / 225.5lbs
2 x 3 @ 117.5kgs / 258.5lbs
4 x 2 @ 135kgs / 297lbs
1 x 5 @ 77.5kgs/ 170.5lbs
1 x 4 @ 95kgs / 209bs
1 x 3 @ 110kgs / 242lbs
4 x 2 @ 125kgs / 275lbs

 
Sheiko CMS-MS Prep 3 W3D4

Bench


1 x 5 @ 62.5kgs / 137.5lbs
1 x 5 @ 75kgs / 165bs
4 x 4 @ 87.5kgs / 192.5

Deadlift to Knees


1 x 3 @ 82.5kgs / 181.5lbs
1 x 3 @ 100kgs / 220lbs
2 x 3 @ 115kgs / 253lbs
5 x 2 @ 140kgs / 308lbs

SOHP

1 x 5 @ 37.5kgs / 82.5lbs
1 x 4 @ 45kgs / 99lbs
2 x 3 @ 57.5kgs / 126.5lbs
3 x 1 @ 70kgs / 154lbs

Accidentally repeated last weeks OHP work, blame the lack of sleep from last night, not a bad session overall though.
 
Sheiko CMS-MS Prep 3 W4D1

Bench


1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 82.5kgs / 181.5lbs
2 x 3 @ 92.5kgs / 203.5lbs
5 x 2 @ 105kgs / 231lbs

Band Pull Aparts


5 x 10

Flyes

3 x 10 @ 15kgs / 33lbs

JM Press


4 x 10 @ 70kgs / 154lbs

Tate Press

3 x 10 @ 22.5kgs /49.5lbs

Squat

1 x 5 @ 77.5kgs/ 170.5lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 110kgs / 242lbs
2 x 2 @ 125kgs / 275lbs
3 x 1 @ 142.5kgs / 313.5lbs
2 x 2 @ 125kgs / 275lbs

Good Mornings

5 x 5 @ 70kgs / 154lbs

Bent Over Row

5 x 8 @ 90kgs / 198lbs

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

4 x 10 @ 25kgs / 55lbs
 
Sheiko CMS-MS Prep 3 W4D2

Bench


1 x 6 @ 62.5kgs / 137.5lbs
1 x 5 @ 75kgs / 165lbs
1 x 4 @ 87.5kgs / 192.5lbs
2 x 3 @ 100kgs / 220lbs
3 x 2 @ 105kgs / 231lbs
1 x 3 @ 100kgs / 220lbs
1 x 4 @ 92.5kgs / 203.5lbs
1 x 5 @ 87.5kgs / 192.5lbs
1 x 6 @ 82.5kgs / 181.5lbs
1 x 7 @ 75kgs / 165lbs
1 x 8 @ 67.5kgs / 148.5lbs
1 x 9 @ 62.5kgs / 137.5lbs

Band Pull Aparts

5 x 10

Rear Delt Flyes

3 x 10 @ 10kgs / 22lbs

Deadlift

1 x 3 @ 82.5kgs / 181lbs
1 x 3 @ 100kgs / 220lbs
2 x 3 @ 115kgs / 253lbs
5 x 3 @ 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
 
Yesterday

Sheiko CMS-Ms Prep 3 W4D3


Bench


1 x 5 @ 62.5kgs / 137.5lbs
1 x 4 @ 75kgs / 165bs
2 x 3 @ 87.5kgs / 192.5
5 x 3 @ 100kgs / 220lbs

Band Pull Aparts

5 x 10

Squat

1 x 5 @ 77.5kgs/ 170.5lbs
1 x 4 @ 95kgs / 209bs
2 x 3 @ 110kgs / 242lbs
1 x 2 @ 125kgs / 275lbs
1 x 2 @ 130kgs / 286lbs
1 x 2 @ 135kgs / 297lbs
1 x 2 @ 140kgs / 308lbs
1 x 2 @ 145kgs / 319lbs
1 x 1 @ 150kgs / 330lbs
2 x 1 @ 155kgs / 341lbs

Was supposed to be 5 x 2 @ 125kgs but the first set felt easy so decided to push how far i could do a double in the 5 sets, quite happy with how it turned out, the extra heavy singles felt great too


SOHP


1 x 5 @ 40kgs / 88llbs
1 x 4 @ 47.5kgs / 104.5lbs
2 x 3 @ 55kgs / 121lbs
5 x 3 @ 60kgs / 132lbs


Side Lateral Raise

3 x 10 @ 10kgs / 22lbs
 
Today

Sheiko CMS-MS Prep 3 W4D4

Block Pulls

1 x 3 @ 90kgs / 198lbs
1 x 3 @ 107.5kgs / 236.5lbs
2 x 3 @ 125kgs / 275lbs
4 x 3 @ 140kgs / 308lbs

Snatch Grip Block Pulls

2 x 4 @ 100kgs / 220lbs
2 x 4 @ 110kgs / 242lbs
2 x 3 @ 120kgs / 264lbs

Block pulls were the only thing programmed so added the Snatch Grip work as extra stuff to do
 
Sheiko CMS-MS Prep 3 W5D1

Bench



1 x 5 @ 67.5kgs / 148.lbs
1 x 4 @ 82.5kgs / 181.5lbs
2 x 3 @ 95kgs / 209lbs
4 x 2 @ 105kgs / 231lbs
1 x 5 @ 62.5kgs / 137.5lbs
1 x 4 @ 75kgs / 165bs
1 x 3 @ 87.5kgs / 192.5lbs
4 x 3 @ 100kgs / 220lbs

Band Pull Aparts


5 x 10

Flyes

3 x 10 @ 15kgs / 33lbs

JM Press


4 x 10 @ 70kgs / 154lbs

Tate Press

3 x 10 @ 22.5kgs /49.5lbs

Squat

1 x 5 @ 77.5kgs/ 170.5lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 110kgs / 242lbs
3 x 2 @ 125kgs / 275lbs
3 x 2 @ 137.5kgs / 302.5llbs

Good Mornings

5 x 5 @ 70kgs / 154lbs

Bent Over Row

5 x 8 @ 90kgs / 198lbs
1 x 8 @ 100kgs / 220lbs

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

4 x 10 @ 25kgs / 55lbs
 
Sheiko CMS-MS Prep 3 W5D2

Bench


1 x 5 @ 62.5kgs / 137.5lbs
1 x 4 @ 75kgs / 165bs
2 x 3 @ 87.5kgs / 192.5lbs
5 x 3 @ 100kgs / 220lbs

Band Pull Aparts

5 x 10

Flyes

5 x 10 @ 15kgs / 33lbs


Deficit Deads


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


Block Pulls


1 x 3 @ 107.5kgs / 236.5lbs
1 x 3 @ 125kgs / 275lbs
2 x 3 @ 140kgs / 308lbs
1 x 2 @ 155kgs / 341lbs
1 x 2 @ 157.5kgs / 346.5lbs
2 x 2 @ 160kgs / 352.lbs

* was supposed to be 3 x 2 @ 155kgs / 341lbs

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 W5D3

Bench


1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 82.5kgs / 181.5bs
2 x 3 @ 95kgs / 209lbslbs
5 x 2 @ 105kgs / 231lbs

Band Pull Aparts

5 x 10

Squat

1 x 5 @ 77.5kgs/ 170.5lbs
1 x 4 @ 95kgs / 209bs
2 x 3 @ 110kgs / 242lbs
5 x 3 @ 125kgs / 275lbs
1 x 5 @ 85kgs/ 187lbs
1 x 5 @ 102.5kgs / 225.5bs
5 x 5 @ 117.5kgs / 258.5lbs

SOHP


1 x 5 @ 40kgs / 88lbs
1 x 4 @ 47.5kgs / 104.5lbs
2 x 3 @ 55kgs / 121lbs
5 x 3 @ 65kgs / 143lbs
1 x 3 @ 67.5kgs / 148.5lbs
1 x 2 @ 70kgs / 154lbs (2RM PR)


Side Lateral Raise

3 x 10 @ 10kgs / 22lbs
 
Took a few days off for some family stuff and havent really slept well the last week or so.

Sheiko CMS-MS Comp W1D2 (same as #32W1D2)

Squat


1 x 3 @ 80kgs / 176lbs
1 x 3 @ 95kgs / 209lbs
2 x 3 @ 112.5kgs / 247.5lbs
2 x 2 @ 127.5kgs / 280.5lbs
1 x 1 @ 145kgs / 319lbs
1 x 1 @ 155kgs / 341lbs
1 x 1 @ 160kgs / 352lbs
1 x 1 @ 162.5kgs / 357.5lbs

Bench

1 x 3 @ 62.5kgs / 137.5lbs
1 x 3 @ 75kgs / 165lbs
2 x 3 @ 90kgs / 198lbs
1 x 1 @ 102.5kgs / 225.5lbs
1 x 1 @ 115kgs / 253lbs
1 x 1 @ 120kgs / 264lbs
1 x 1 @ 125kgs / 275lbs (+2.5kgs PR)

Deadlift

1 x 3 @ 82.5kgs / 181.5lbs
1 x 3 @ 100kgs / 220lbs
2 x 2 @ 117.5kgs / 258.5lbs
1 x 2 @ 132.5kgs / 291.5lbs
1 x 1 @ 150kgs / 330lbs
1 x 1 @ 165kgs / 363lbs
1 x 1 @ 172.5kgs / 379.5lbs (+2.5kgs / 5.5lbs PR)

1 x 1 @ 175kgs / 385lbs (+5kgs /11lbs PR)

Back in the 1000lbs club, this puts me at 1017.5lbs overall for now
 
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