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Goals & Gains Riks Training Log

CMS-MS Prep 3 W2D1

Bench

1 x 5 @ 62.5kgs / 137.5lbs
1 x 4 @ 75kgs / 165lbs
2 x 3 @ 85kgs / 187lbs
5 x 3 @ 97.5kgs / 214.5lbs

JM Press

4 x 10 @ 65kgs / 143lbs

Flyes

3 x 10 @ 15kgs / 33lbs

Tate Press

3 x 10 @ 15kgs / 33lbs

Squat

1 x 5 @ 80kgs / 176lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 115kgs / 253lbs
5 x 3 @ 130kgs / 286lbs

Good Mornings

1 x 5 @ 70kgs / 154lbs
2 x 5 @ 75kgs / 165lbs
2 x 5 @ 80kgs / 176lbs
 
02/08/23 CMS-MS Prep 3 W2D2

Bench

1 x 6 @ 62.5kgs / 137.5lbs
1 x 5 @ 75kgs / 165lbs
1 x 4 @ 85kgs / 187lbs
2 x 3 @ 92.5kgs / 203.5lbs
2 x 2 @ 97.5kgs / 214.5lbs
2 x 2 @ 105kgs / 231lbs
2 x 1 @ 110kgs / 242lbs
1 x 1 @ 115kgs / 253lbs
2 x 2 @ 105kgs / 231lbs
1 x 3 @ 92.5kgs / 203.5lbs
1 x 5 @ 80kgs / 176lbs
1 x 7 @ 70kgs / 154lbs

Band Pull Aparts

5 x 10

Deadlift to Knees

1 x 3 @ 85kgs / 187lbs
1 x 3 @ 100kgs / 220lbs
2 x 3 @ 117.5kgs / 258.5lbs
4 x 2 @ 127.5kgs / 281.5lbs

Meadows Rows

2 x 10 @ 50kgs / 110lbs
2 x 10 @ 55kgs / 121lbs

Hammer Curls

3 x 10 @ 15kgs / 33lbs

Kinda went off script a little on bench was only supposed to go up to 3 x 1 @ 105kgs then back down but felt like i wanted something a little heavier today
 
11/08/23 - CMS-MS Prep 3 W2D3

Bench

1 x 5 @ 62.5kgs / 137.5lbs
1 x 4 @ 75kgs / 165lbs
2 x 3 @ 85kgs / 187lbs
65x 2 @ 97.5kgs / 214.5lbs

Squat

1 x 5 @ 80kgs / 176lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 112.5kgs / 247.5lbs
5 x 2 @ 127.5kgs / 281.5lbs
1 x 6 @ 80kgs / 176lbs
1 x 6 @ 95kgs / 209lb
4 x 6 @ 105kgs / 231lbs

Push Press

1 x 5 @ 45kgs / 99lbs
1 x 4 @ 52.5kgs / 115.5lbs
2 x 3 @ 60kgs / 132lbs
5 x 2 @ 70kgs / 154lbs

Side Lateral Raise - 3 x 10 @ 10kgs
Front Raise - 3 x 10 @ 10kgs
Rear Delt Flye - 3 x 10 @ 10kgs
 
Today - CMS -MS Prep 3 W2D4

Block Pull

1 x 4 @ 92.5kgs / 203.5lbs
1 x 4 @ 110kgs / 242lbs
2 x 3 @ 125kgs / 275lbs
4 x 3 @ 142.5kgs / 313.5lbs

Snatch Grip Block Pulls

1 x 4 @ 100kgs / 220lbs
1 x 4 @ 110kgs / 242lbs
2 x 3 @ 120kgs / 264lbs
3 x 2 @ 130kgs / 286lbs

Face Pulls - 4 x 10 @ 40kgs / 88lbs

BB Curl - 4 x 10 @ 30kgs / 66lbs

Close Grip Bench

1 x 5 @ 62.5kgs / 137.5lbs
1 x 4 @ 75kgs / 165lbs
5 x 3 @ 85kgs / 187lbs
 
Yesterday

CMS-MS Prep 3 W3D1

Bench

1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 80gs / 176lbs
2 x 3 @ 92.5kgs / 203lbs
4 x 2 @ 105kgs / 231lbs
1 x 5 @ 62.5kgs / 137.5lbs
1 x 4 @ 75kgs / 165lbs
1 x 3 @ 85kgs / 187lbs
5 x 3 @ 97.5kgs / 214.5lbs

JM Press

4 x 10 @ 65kgs / 143lbs

Flyes

3 x 10 @ 15kgs / 33lbs

Tate Press

3 x 10 @ 15kgs / 33lbs

Squat

1 x 5 @ 80kgs / 176lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 112.5kgs / 247.5lbs
5 x 3 @ 127.5kgs / 281.5lbs

Good Mornings
5 x 5 @ 75kgs / 165lbs
 
CMS-MS Prep 3 W3D2

Bench

1 x 5 @ 62.5kgs / 137.5lbs
1 x 4 @ 75kgs / 165lbs
2 x 3 @ 85kgs / 187lbs
6 x 3 @ 97.5kgs / 214.5lbs

Band Pull Aparts

5 x 10

Deadlift to Knees

1 x 3 @ 85kgs / 187lbs
1 x 3 @ 100kgs / 220lbs
2 x 3 @ 117.5kgs / 258.5lbs
5 x 2 @ 127.5kgs / 281.5lbs

Block Pulls

1 x 3 @ 100kgs / 220lbs
1 x 3 @ 117.5kgs / 259.5lbs
2 x 3 @ 135kgs / 297lbs
1 x 2 @ 152.5kgs / 335.5lbs
1 x 2 @ 155kgs / 341lbs
1 x 2 @ 160kgs / 352lbs
1 x 1 @ 170kgs / 374lbs
1 x 1 @ 175kgs / 385lbs
( was supposed to do 3 x 2 @ 152.5kgs but everything felt quick so went of script a little)

Bent Over Rows

5 x 8 @ 100kgs / 220lbs


Hammer Curls

3 x 10 @ 15kgs / 33lbs
 
18/08/23 - CMS-MS Prep 3 W3D3

Bench

1 x 5 @ 62.5kgs / 137.5lbs
1 x 4 @ 75kgs / 165lbs
2 x 3 @ 85kgs / 187lbs
2 x 2 @ 100kgs / 220lbs
3 x 1 @ 110kgs / 242lbs

Squat

1 x 5 @ 87.5kgs / 192.5lbs
1 x 4 @ 102.5kgs / 225.5lbs
2 x 3 @ 120kgs / 264lbs
4 x 2 @ 135kgs / 297lbs
1 x 5 @ 80kgs / 176lbs
1 x 4 @ 95kgs / 209lbs
1 x 3 @ 112.5kgs / 247.5lbs
4 x 2 @ 127.5kgs / 281.5lbs

Push Press

1 x 5 @ 45kgs / 99lbs
1 x 4 @ 55kgs / 121lbs
2 x 3 @ 65kgs / 143lbs
4 x 2 @ 75kgs / 165lbs

Side Lateral Raise - 3 x 10 @ 10kgs
Front Raise - 3 x 10 @ 10kgs
Rear Delt Flye - 3 x 10 @ 10kgs
 
Today - CMS-MS Prep 3 W3D4

Bench

1 x 5 @ 62.5kgs / 137.5lbs
1 x 5 @ 75kgs / 165lbs
4 x 4 @ 85kgs / 187lbs

Deadlift

1 x 3 @ 85kgs / 187lbs
1 x 3 @ 100kgs / 220lbs
2 x 3 @ 117.5kgs / 258.5lbs
5 x 2 @ 137.5kgs / 302.5lbs

Meadows Row

1 x 10 @ 40kgs / 88lbs
3 x 10 @ 50kgs / 110lbs

Face Pulls

4 x 10 @ 40kgs / 88lbs

Barbell Curls

4 x 10 @ 30kgs / 66lbs
 
CMS-MS Prep 3 W4D1

Bench

1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 80gs / 176lbs
2 x 3 @ 92.5kgs / 203lbs
5 x 2 @ 105kgs / 231lbs

JM Press

4 x 10 @ 65kgs / 143lbs

Flyes

3 x 10 @ 15kgs / 33lbs

Tate Press

3 x 10 @ 15kgs / 33lbs

Squat

1 x 5 @ 80kgs / 176lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 112.5kgs / 247.5lbs
2 x 2 @ 130kgs / 286lbs
3 x 2 @ 145kgs / 319lbs
2 x 2 @ 130kgs / 286lbs

Good Mornings
5 x 5 @ 75kgs / 165lbs
 
CMS-MS Prep 3 W4D2

Bench

1 x 6 @ 62.5kgs / 137.5kgs
1 x 5 @ 75kgs / 165lbs
1 x 4 @ 85kgs / 187bs
2 x 3 @ 97.5kgs / 214.5lbs
3 x 2 @ 105kgs / 231lbs
1 x 3 @ 97.5kgs / 214.5lbs
1 x 4 @ 92.5kgs / 203.5lbs
1 x 5 @ 85kgs / 187bs
1 x 6 @ 80kgs / 176lbs
1 x 7 @ 75kgs / 165lbs
1 x 8 @ 67.5kgs / 143.5lbs
1 x 9 @ 62.5kgs / 137.5lbs

Band Pull Aparts

5 x 10

Deadlift

1 x 3 @ 85kgs / 187lbs
1 x 3 @ 100kgs / 220lbs
2 x 3 @ 117.5kgs / 258.5lbs
5 x 3 @ 137.5kgs / 302.5lbs

Barbell Shrugs

4 x 10 @ 100kgs

Hammer Curls

3 x 10 @ 15kgs / 33lbs
 
25/08/23

CMS-MS Prep 3 W4D3

Bench

1 x 5 @ 62.5kgs / 137.5lbs
1 x 4 @ 75kgs / 165lbs
2 x 3 @ 85kgs / 187lbs
6 x 3 @ 100kgs / 220lbs


Squat

1 x 5 @ 80kgs / 176lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 112.5kgs / 247.5lbs
5 x 2 @ 127.5kgs/ 281.5lbs

Push Press

1 x 5 @ 45kgs / 99lbs
1 x 4 @ 55kgs / 121lbs
2 x 3 @ 57.5kgs / 126.5lbs
5 x 3 @ 67.5kgs / 148.5lbs

Side Lateral Raise - 3 x 10 @ 10kgs
Front Raise - 3 x 10 @ 10kgs
Rear Delt Flye - 3 x 10 @ 10kgs

25/08/23 W4D4

Block Pulls

1 x 3 @ 92.5kgs / 203.5lbs
1 x 3 @ 110kgs / 242lbs
2 x 3 @ 125kgs / 275lbs
4 x 3 @ 142.5kgs / 313.5lbs

Just did work sets, was decorating all weekend
 
28/08/23 CMS Prep 3 W5D1

CMS-MS Prep 3 W4D1

Bench

1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 80gs / 176lbs
2 x 3 @ 92.5kgs / 203lbs
4 x 2 @ 105kgs / 231lbs
1 x 5 @ 62.5kgs / 137.5lbs
1 x 4 @ 75kgs / 165lbs
1 x 3 @ 85kgs / 187lbs
4 x 3 @ 97.5kgs / 214.5lbs

JM Press

4 x 10 @ 67.5kgs / 148.5lbs

Flyes

3 x 10 @ 15kgs / 33lbs

Tate Press

3 x 10 @ 15kgs / 33lbs

Squat

1 x 5 @ 80kgs / 176lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 112.5kgs / 247.5lbs
3 x 2 @ 127.5kgs / 281.5lbs
3 x 2 @ 137.5kgs / 302.5lbs

Good Mornings
5 x 5 @ 75kgs / 165lbs
 
CMS-MS Prep 3 W5D2

Bench

1 x 5 @ 62.5kgs / 137.5lbs
1 x 4 @ 75kgs / 165lbs
2 x 3 @ 85kgs / 187lbs
5 x 3 @ 97.5kgs / 214.5lbs

Band Pull Aparts

5 x 10

Deficit Deadlifts

1 x 3 @ 85kgs / 187lbs
2 x 3 @ 100kgs / 220lbs
4 x 2 @ 120kgs / 264lbs

Block Pulls

1 x 3 @ 110kgs / 242lbs
1 x 3 @ 125kgs / 275lbs
2 x 3 @ 142.5kgs / 313.5lbs
3 x 2 @ 160kgs / 352lbs
1 x 1 @ 170kgs / 374lb2
1 x 1 @ 182.5kgs / 402.5lbs ( +5kgs / 11lbs PR)

Face Pulls

4 x 10 @ 40kgs / 88lbs

Hammer Curls

3 x 10 @ 15kgs / 33lbs
 
01/09/23

CMS-MS Prep 3 W5D3

Bench

1 x 5 @ 67.5kgs / 143lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 92.5kgs / 203.5lbs
5 x 2 @ 105kgs / 231lbs


Squat

1 x 5 @ 80kgs / 176lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 112.5kgs / 247.5lbs
5 x 3 @ 127.5kgs/ 281.5lbs
1 x 5 @ 87.5kgs / 192.5lbs
1 x 5 @ 102.5kgs / 225.5lbs
4 x 4 @ 120kgs / 264lbs

Push Press

1 x 5 @ 45kgs / 99lbs
1 x 4 @ 55kgs / 121lbs
2 x 3 @ 62.5kgs / 137.55lbs
5 x 3 @ 72.5kgs / 159.5lbs

Side Lateral Raise - 3 x 10 @ 10kgs
Front Raise - 3 x 10 @ 10kgs
Rear Delt Flye - 3 x 10 @ 10kgs

02/09/23 W5D4

Deadlifts

1 x 3 @ 85kgs / 187lbs
1 x 3 @ 100kgs / 220lbs
2 x 3 @ 117.5kgs / 258.5lbs
4 x 3 @ 135kgs / 297lbs

Bench Press

1 x 5 @ 62.5kgs / 137.5lbs
1 x 5 @ 75kgs / 165lbs
5 x 5 @ 85kgs / 187lbs

Just did work sets again, sorting stuff around the house again
 
CMS-MS Comp W1D1

Bench

1 x 3 @ 62.5kgs / 137.5lbs
1 x 3 @ 75kgs / 165lbs
2 x 3 @ 87.5kgs / 192.lbs
3 x 2 @ 95kgs / 209lbs

JM Press

4 x 10 @ 67.5kgs / 148.5lbs

Flyes

3 x 10 @ 15kgs / 33lbs

Tate Press

3 x 10 @ 15kgs / 33lbs

Squat

1 x 3 @ 80kgs / 176lbs
1 x 3 @ 97.5kgs / 214.5lbs
3 x 3 @ 112.5kgs / 247.5lbs
3 x 2 @ 122.5kgs / 269.5lbs


Good Mornings
3 x 5 @ 75kgs / 165lbs
2 x 5 @ 80kgs / 176lbs
 
CMS-MS Comp W1D2

Squat

1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
2 x 3 @ 112.5kgs / 247.5lbs
2 x 2 @ 130kgs / 286lbs
1 x 1 @ 145kgs / 309lbs
1 x 1 @ 155kgs / 341lbs
1 x 1 @ 165kgs / 363lbs
1 x 1 @ 172.5kgs / 379.5lbs

Bench

1 x 3 @ 62.5kgs / 143.5lbs
1 x 3 @ 75kgs / 165lbs
2 x 3 @ 87.5kgs / 192.5lbs
2 x 2 @ 100kgs / 220lbs
1 x 1 @ 112.5kgs / 247.5lbs
1 x 1 @ 120kgs / 264lbs
1 x 1 @ 125kgs / 275lbs
1 x 1 @ 127.5kgs / 280.5lbs ( + 2.5kgs PR)

Deadlift

1 x 3 @ 85kgs / 187lbs
1 x 3 @ 102.5kgs / 225.5lbs
2 x 2 @ 120kgs / 264lbs
1 x 2 @ 135kgs / 297lbs
1 x 1 @ 152.5kgs / 335.5lbs
1 x 1 @ 170kgs / 375lbs
1 x 1 @ 177.5kgs / 390.5lbs ( +2.5kgs PR)

Main aim on these was to at least hit TM Weights, did that and a bit more, happy with the 2 x PR's especially with it being rather warm in the UK this week. Had a good groove in the last 2-3 weeks or so with lifts even if my sleep hasn't been the best.
 
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