Goals & Gains Riks Training Log

CMS-MS Prep 1 W1D2


Bench

1 x 6 @ 65kgs / 143lbs
1 x 5 @ 77.5kgs / 170.5lbs
2 x 4 @ 90kgs / 198lbs
2 x 3 @ 97.5kgs / 214.5lbs
2 x 2 @ 105kgs / 231lbs
2 x 3 @ 97.5kgs / 214.5lbs
1 x 4 @ 90kgs / 198lbs
1 x 6 @ 85kgs / 187lbs
1 x 8 @ 77.5kgs / 170.5lbs
1 x 10 @ 65kgs / 143lbs

Band Pull Aparts

5 x 10

Deadlift

1 x 4 @ 90kgs / 198lbs
1 x 4 @ 105kgs / 231lbs
2 x 3 @ 120kgs / 264lbs
5 x 3 @ 137.5kgs / 302.5lbs

Deadlift to Knees

1 x 4 @ 90kgs / 198lbs
1 x 4 @ 105kgs / 231lbs
5 x 4 @ 120kgs / 264lbs

Face Pulls

4 x 10 @ 40kgs / 88lbs

Barbell Curls

2 x 10 @ 35kgs / 77lbs
2 x 10 @ 37.5kgs / 82.5lbs
 
13/10/23 W1D3 Prep 1

Bench

1 x 5 @ 65kgs / 143lbs
1 x 4 @ 77.5kgs / 170.5lbs
2 x 3 @ 90kgs / 198lbs
5 x 3 @ 105kgs / 231lbs
1 x 5 @ 72.5kgs / 159.5lbs
1 x 4 @ 85kgs / 187lbs
5 x 3 @ 97.5kgs / 214.5lbs

Squat

1 x 5 @ 82.5kgs / 181.5lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 115kgs / 253lbs
6 x 3 @ @ 132.5lbs / 291.5lbs

Only had time to do work sets
 
14/10/23 W1D4 Prep 1

Deficit Deadlift

2 x 3 @ 87.5kgs / 12.5lbs
4 x 2 @ 105kgs / 231lbs

Block Pulls

1 x 4 @ 105kgs / 231lbs
2 x 4 @ 120kgs / 264lbs
2 x 3 @ 140kgs / 308lbs
4 x 2 @ 155kgs / 341lbs

BB Shrugs

4 x 10 @ 110kgs / 242lbs

Meadows Rows

1 x 10 @ 40kgs / 88lbs
1 x 10 @ 50kgs / 110lbs
2 x 10 @ 60kgs / 132lbs

Hammer Curls

4 x 10 @ 17.5kgs / 38.5lbs
 
16/10/23

CMS-MS Prep 1 W2D1

Bench

1 x 3 @ 65kgs / 143lbs
1 x 3 @ 77.5kgs / 170.5lbs
2 x 3 @ 90kgs / 198lbs
3 x 3 @ 105kgs / 231lbs
3 x 2 @ 110kgs / 242lbs
1 x 4 @ 72.5kgs / 159.5lbs
2 x 4 @ 85kgs / 187lbs
4 x 4 @ 97.5kgs / 214.5lbs

JM Press

4 x 10 @ 70kgs / 154lbs

Flyes

3 x 10 @ 17.5kgs / 38.5lbs

Tate Press

3 x 10 @ 17.5kgs / 38.5lbs

Squat

1 x 3 @ 85kgs/ 187lbs
1 x 3 @ 100kgs / 220lbs
2 x 3 @ 115kgs / 253lbs
5 x 3 @ 132.5kgs / 291.5lbs

Good Mornings

5 x 5 @ 80kgs / 176lbs
 
18/10/23

CMS-MS Prep 1 W1D2


Bench

1 x 5 @ 65kgs / 143lbs
1 x 4 @ 77.5kgs / 170.5lbs
2 x 3 @ 90kgs / 198lbs
3 x 2 @ 105kgs / 231lbs
2 x 3 @ 97.5kgs / 214.5lbs
1 x 4 @ 90kgs / 198lbs
1 x 8 @ 77.5kgs / 170.5lbs
1 x 8 @ 65kgs / 143lbs

Band Pull Aparts

5 x 10

Deficit Deadlift

1 x 3 @ 87.5kgs / 12.5lbs
2 x 3 @ 105kgs / 231lbs
4 x 2 @ 112.5kgs / 247.5lbs

Deadlift

1 x 4 @ 90kgs / 198lbs
1 x 4 @ 105kgs / 231lbs
2 x 3 @ 120kgs / 264lbs
5 x 3 @ 137.5kgs / 302.5lbs

Deadlift to Knees

1 x 4 @ 90kgs / 198lbs
1 x 4 @ 105kgs / 231lbs
5 x 4 @ 120kgs / 264lbs

Face Pulls

4 x 10 @ 40kgs / 88lbs

Barbell Curls

2 x 10 @ 35kgs / 77lbs
2 x 10 @ 37.5kgs / 82.5lb
 
20/1023 Prep 1 W2D3

Bench

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

Squat

1 x 5 @ 82.5kgs/ 181.5lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 115kgs / 231lbs
5 x 3 @ 132.5kgs / 291lbs
1 x 5 @ 82.5kgs/ 181.5lbs
1 x 5 @ 100kgs / 220lbs
4 x 4 @ 115kgs / 231lbs


Side Lateral Raise - 3 x 10 @ 10kgs
Front Raise - 3 x 10 @ 10kgs
Rear Delt Flye - 3 x 10 @ 10kgs
 
21/10/23 Prep 1 W2D4

Deadlift to Knee

1 x 4 @ 87.5kgs / 192.5lbs
1 x 4 @ 105kgs / 231lbs
2 x 3 @ 120kgs / 264lbs
5 x 2 @ 130kgs / 286lbs

Snatch Grip Block Pull

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

Bent Over Row

5 x 8 @ 105kgs / 231lbs

BB Shrugs

4 x 10 @ 110kgs / 242lbs

Hammer Curls

4 x 10 @ 17.5kgs / 38.5lbs
 
CMS-MS Prep 1 W3D1

Bench

1 x 3 @ 65kgs / 143lbs
1 x 3 @ 77.5kgs / 170.5lbs
2 x 3 @ 90kgs / 198lbs
6 x 3 @ 105kgs / 231lbs

JM Press

4 x 10 @ 70kgs / 154lbs

Flyes

3 x 10 @ 17.5kgs / 38.5lbs

Tate Press

3 x 10 @ 17.5kgs / 38.5lbs

Squat

1 x 5 @ 82.5kgs/ 181.5lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 115kgs / 231lbs
5 x 3 @ 132.5kgs / 291lbs
1 x 5 @ 82.5kgs/ 181.5lbs
1 x 5 @ 100kgs / 220lbs
5 x 5 @ 115kgs / 231lbs

Good Mornings

5 x 5 @ 80kgs / 176lbs
 
06/11/23

CMS-MS Prep 2 W1D1

Bench

1 x 3 @ 65kgs / 143lbs
1 x 3 @ 80kgs / 176lbs
2 x 3 @ 92.5kgs / 203.5lbs
5 x 3 @ 105kgs / 231lbs
1 x 5 @ 72.5kgs / 159.5lbs
1 x 5 @ 85kgs / 187.5lbs
4 x 4 @ 100kgs / 220lbs


JM Press

4 x 10 @ 70kgs / 148.5lbs

Flyes

3 x 10 @ 17.5kgs / 38.5lbs

Tate Press

3 x 10 @ 17.5kgs / 38.5lbs

Squat

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

Good Mornings

5 x 5 @ 80kgs / 176lbs
 
Repeating this as I ended up with a bad sinus infection that ended my training for the week

rikwebb said:
06/11/23

CMS-MS Prep 2 W1D1

Bench

1 x 3 @ 65kgs / 143lbs
1 x 3 @ 80kgs / 176lbs
2 x 3 @ 92.5kgs / 203.5lbs
5 x 3 @ 105kgs / 231lbs
1 x 5 @ 72.5kgs / 159.5lbs
1 x 5 @ 85kgs / 187.5lbs
4 x 4 @ 100kgs / 220lbs


JM Press

4 x 10 @ 70kgs / 148.5lbs

Flyes

3 x 10 @ 17.5kgs / 38.5lbs

Tate Press

3 x 10 @ 17.5kgs / 38.5lbs

Squat

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

Good Mornings

5 x 5 @ 80kgs / 176lbs
Click to expand...
 
Wednesday 15/11/23 W1D2

Bench

1 x 5 @ 65kgs / 143lbs
1 x 5 @ 80kgs / 176lbs
2 x 4 @ 92.5kgs / 203.5lbs
2 x 3 @ 100kgs / 220lbs
2 x 2 @ 105kgs / 231lbs
1 x 1 @ 112.5kgs / 247.5lbs
1 x 1 @ 117.5kgs / 258.5lbs
1 x 1 @ 112.5kgs / 247.5lbs
2 x 2 @ 105kgs / 231lbs
2 x 3 @ 100kgs / 220lbs
2 x 4 @ 97.5kgs / 214.5lbs
1 x 5 @ 85kgs / 187lbs
1 x 6 @ 80kgs / 176lbs
1 x 7 @ 72.5kgs / 159.5lbs
1 x 8 @ 65kgs / 143lbs

Deficit Deads

1 x 3 @ 87.5kgs / 192.5lbs
2 x 3 @ 105kgs / 231lbs
4 x 2 @ 115kgs / 253lbs

Deadlift

1 x 4 @ 87.5kgs / 192.5lbs
1 x 3 @ 100kgs / 220lbs
2 x 3 @ 122.5kgs / 269.5lbs
2 x 3 @ 140kgs / 308lbs
4 x 2 @ 150kgs / 330lbs

Bent Over Row

5 x 8 @ 105kgs / 231lbs

Face Pulls

4 x 10 @ 40kgs / 88lbs

Hammer Curls

3 x 10 @ 16kgs / 35.2lbs
 
Friday 17/11/23 W1D3

Bench

1 x 5 @ 65kgs / 143lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 92.5kgs / 203.5lbs
6 x 2 @ 105kgs / 231lbs

Squat

1 x 5 @ 92.5kgs / 203.5lbs
1 x 4 @ 110kgs / 242lbs
2 x 3 @ 125kgs / 275lbs
4 x 2 @ 142.5kgs / 313.5lbs
1 x 5 @ 85kgs / 187lbs
1 x 4 @ 100kgs / 220lbs
1 x 3 @ 117.5kgs / 258.5lbs
5 x 3 @ 135kgs / 297lbs

Push Press

1 x 5 @ 45kgs / 99lbs
1 x 4 @ 52.5kgs / 115.5lbs
2 x 3 @ 57.5kgs / 126.5lbs
4 x 3 @ 65kgs / 143lbs
1 x 2 @ 70kgs / 154lbs
1 x 1 @ 80kgs / 176lbs


Side Raises - 3 x 10 @ 10kgs / 22lbs
Front Raises - 3 x 10 @ 10kgs / 22lbs
Rear Delt Flyes - 3 x 10 @ 10kgs / 22lbs
 
Yesterday 18/11/23 W1D4

DL to Knee

1 x 3 @ 87.5kgs / 192.5lbs
1 x 3 @ 105kgs / 231lbs
2 x 3 @ 122.5kgs / 269.5lbs
4 x 3 @ 132.5kgs / 291.5lbs


Rack Pulls

1 x 4 @ 122.5kgs / 269.5lbs
2 x 3 @ 140kgs / 309lbs
2 x 3 @ 157.5kgs / 346.5lbs
3 x 2 @ 175kgs / 385lbs
1 x 1 @ 190kgs / 418lbs
1 x 1 @ 195kgs / 429lbs

Bench

1 x 6 @ 65kgs / 143lbs
1 x 6 @ 80kgs / 176lbs
5 x 6 @ 85kgs / 187lbs

Plate Loaded Lat Pulldown

2 x 10 @ 60kgs / 132lbs Loaded on each side
2 x 10 @ 70kgs / 154lbs loaded on each side


Seated Cable Row

1 x 10 @ 120kgs / 264lbs
3 x 10 @ 150kgs / 330lbs

Seated DB Curl

3 x 10 @ 14kgs / 30.8lbs

Preacher Curl Machine

3 x 10 @ 20kgs / 44lbs
 
20/11/23 CMS-MS Prep 2 W2D1

Bench

1 x 3 @ 65kgs / 143lbs
1 x 3 @ 80kgs / 176lbs
2 x 3 @ 92.5kgs / 203.5lbs
5 x 3 @ 105kgs / 231lbs
1 x 5 @ 65kgs / 143lbs
1 x 5 @ 80kgs / 176lbs
5 x 5 @ 92.5kgs / 203.5lbs


JM Press

4 x 10 @ 70kgs / 148.5lbs

Flyes

3 x 10 @ 17.5kgs / 38.5lbs

Tate Press

3 x 10 @ 17.5kgs / 38.5lbs

Squat

1 x 5 @ 85kgs/ 187lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 117.5kgs / 258.5lbs
5 x 3 @ 135kgs / 297lbs

Good Mornings

5 x 5 @ 80kgs / 176lbs
 
CMS-MS Prep 2W1D2

Bench

1 x 5 @ 65kgs / 143lbs
1 x 5 @ 80kgs / 176lbs
2 x 4 @ 92.5kgs / 203.5lbs
2 x 3 @ 102.5kgs / 225.5lbs
3 x 2 @ 107.5kgs / 236.5lbs
2 x 3 @ 102.5kgs / 225.5lbs
1x 4 @ 92.5kgs / 203.5lbs
1 x 5 @ 85kgs / 187lbs
1 x 6 @ 80kgs / 176lbs
1 x 7 @ 72.5kgs / 159.5lbs
1 x 8 @ 65kgs / 143lbs


Deadlift

1 x 4 @ 87.5kgs / 192.5lbs
1 x 3 @ 100kgs / 220lbs
2 x 3 @ 122.5kgs / 269.5lbs
6 x 2 @ 140kgs / 308lbs

Bent Over Row

5 x 8 @ 105kgs / 231lbs

Face Pulls

4 x 10 @ 40kgs / 88lbs

Hammer Curls

4 x 10 @ 18kgs / 39.6lbs

EZ Bar Curl

4 x 10 @ 25kgs / 55lbs
 
CMS-MS Prep 2 W2D3

Bench

1 x 5 @ 65kgs / 143lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 92.5kgs / 203.5lbs
6 x 2 @ 105kgs / 231lbs

Squat

1 x 5 @ 92.5kgs / 203.5lbs
1 x 4 @ 110kgs / 242lbs
2 x 3 @ 125kgs / 275lbs
4 x 2 @ 142.5kgs / 313.5lbs
1 x 5 @ 85kgs / 187lbs
1 x 4 @ 100kgs / 220lbs
1 x 3 @ 117.5kgs / 258.5lbs
5 x 3 @ 135kgs / 297lbs

Push Press

1 x 5 @ 45kgs / 99lbs
1 x 4 @ 55kgs / 121lbs
2 x 3 @ 62.5kgs / 137.5lbs
5 x 3 @ 67.5kgs / 148.5lbs
1 x 3 @ 75kgs / 165lbs
1 x 2 @ 82.5kgs / 181.5lbs


Side Raises - 3 x 10 @ 10kgs / 22lbs
Front Raises - 3 x 10 @ 10kgs / 22lbs
Rear Delt Flyes - 3 x 10 @ 10kgs / 22lbs
 
CMS-MS Prep 2 W2D4

DL to Knee

1 x 5 @ 87.5kgs / 192.5lbs
1 x 5 @ 105kgs / 231lbs
4 x 4 @ 122.5kgs / 269.5lbs


Rack Pulls

2 x 4 @ 132.5kgs / 291.5lbs
2 x 3 @ 147.5kgs / 324.5lbs
4 x 3 @ 167.5kgs / 368.5lbs


Incline Bench

5 x 3 @ 70kgs / 154lbs

Plate Loaded Lat Pulldown

1 x 10 @ 60kgs / 132lbs Loaded on each side
3 x 10 @ 70kgs / 154lbs loaded on each side

Seated Cable Row

1 x 10 @ 120kgs / 264lbs
3 x 10 @ 150kgs / 330lbs

Shrugs

4 x 10 @ 110kgs / 242lbs

Seated DB Curl

4 x 10 @ 14kgs / 30.8lbs

Preacher Curl Machine

4 x 10 @ 25kgs / 55lb
 
CMS-MS Prep 2 W3D1

Bench

1 x 5 @ 65kgs / 143lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 92.5kgs / 203.5lbs
5 x 3 @ 105kgs / 231lbs
1 x 5 @ 72.5kgs / 159.5lbs
1 x 4 @ 85kgs / 187lbs
4 x 3 @ 100kgs / 220lbs


JM Press

4 x 10 @ 70kgs / 148.5lbs

Flyes

5 x 10 @ 17.5kgs / 38.5lbs

Tate Press

3 x 10 @ 18kgs / 39.6lbs

Tricep Pushdown

4 x 10 @ 30kgs / 66lbs

Squat

1 x 5 @ 85kgs/ 187lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 117.5kgs / 258.5lbs
3 x 3 @ 135kgs / 297lbs
3 x 2 @ 142.5kgs / 313.5lbs

Good Mornings

5 x 5 @ 80kgs / 176lbs
 
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