Riks Training Log

CMS-MS Comp W2D4

Bench

1 x 3 @ 75kgs / 165lbs
1 x 3 @ 87.5kgs / 192.5lbs
5 x 3 @ 102.5kgs / 225.5lbs

Deadlift

1 x 3 @ 90kgs / 198lbs
1 x 3 @ 105kgs / 231lbs
2 x 3 @ 125kgs / 275lbs
6 x 2 @ 147.5kgs / 324.5lbs

BB Shrugs

4 x 10 @ 115kgs / 253lbs

Plate Loaded Lat Pulldown

1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
5 x 10 @ 90kgs / 198lbs per side

MTS Row Machine

4 x 10 @ 40 per side

Preacher Curl Machine

4 x 10 @ 35kgs / 77lbs
 
CMS-MS Comp W3D1

Bench

1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 82.5kgs / 1815lbs
2 x 3 @ 95kgs / 209lbs
2 x 2 @ 110kgs / 242lbs
2 x 1 @ 117.5kgs / 253lbs
1 x 3 @ 75kgs / 165lbs
1 x 3 @ 90kgs / 198lbs
4 x 2 @ 102.5kgs / 225.5lbs

JM Press

4 x 10 @ 70kgs / 148.5lbs

Flyes

5 x 10 @ 20kgs / 44lbs

Tate Press

3 x 10 @ 20kgs / 44lbs

Tricep Pushdown

4 x 10 @ 35kgs / 77lbs

Squat

1 x 5 @ 85kgs / 187lbs
1 x 4 @ 105kgs / 231lbs
2 x 3 @ 120kgs / 264lbs
5 x 2 @ 137.5kgs / 302.5lbs
 
CMS-MS Comp W3D2

Bench

1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 82.5kgs / 1815lbs
2 x 3 @ 95kgs / 209lbs
4 x 3 @ 110kgs / 242lbs
2 x 3 @ 115kgs / 253lbs (Pretty sure this is a 3rm PR)

Deadlift

1 x 3 @ 90kgs / 198lbs
1 x 3 @ 105kgs / 231lbs
2 x 3 @ 125kgs / 275lbs
2 x 2 @ 147.5kgs / 324.5lbs
3 x 2 @ 155kgs / 341lbs


Chest Supported Plate T-Bar Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 80kgs / 176lbs
4 x 10 @ 90kgs / 198lbs

Face Pulls

4 x 10 @ 42.5kgs / 93.5lbs

Hammer Curls

4 x 10 @ 20kgs / 44lbs
 
rikwebb said:
CMS-MS Comp W3D2

Bench

1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 82.5kgs / 1815lbs
2 x 3 @ 95kgs / 209lbs
4 x 3 @ 110kgs / 242lbs
2 x 3 @ 115kgs / 253lbs (Pretty sure this is a 3rm PR)

Deadlift

1 x 3 @ 90kgs / 198lbs
1 x 3 @ 105kgs / 231lbs
2 x 3 @ 125kgs / 275lbs
2 x 2 @ 147.5kgs / 324.5lbs
3 x 2 @ 155kgs / 341lbs


Chest Supported Plate T-Bar Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 80kgs / 176lbs
4 x 10 @ 90kgs / 198lbs

Face Pulls

4 x 10 @ 42.5kgs / 93.5lbs

Hammer Curls

4 x 10 @ 20kgs / 44lbs
Click to expand...

Congrats, brother. :cool:
 
CMS-MS Comp W3D3

Bench

1 x 3 @ 67.5kgs / 148.5lbs
1 x 3 @ 82.5kgs / 181.5lbs
2 x 3 @ 95kgs / 209lbs
5 x 2 @ 110kgs / 242lbs


Squat


1 x 5 @ 85kgs / 187lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 120kgs / 264lbs
2 x 2 @ 137.5kgs / 302.5lbs
2 x 1 @ 147.5kgs / 324.5
1 x 3 @ 95kgs / 209lbs
1 x 3 @ 112.5kgs / 247.5lbs
4 x 3 @ 130kgs / 286lbs


Push Press

1 x 3 @ 47.5kgs / 104.5lbs
1 x 2 @ 57.5kgs / 126.5lbs
1 x 2 @ 72.5kgs / 159.5lbs
1 x 1 @ 82.5kgs / 181.5lbs
1 x 1 @ 92.5kgs / 203.5lbs (+2.5kgs / 5lbs PR)


Side Raises - 3 x 10 @ 12kgs / 26.4lbs
Front Raises - 3 x 10 @ 12kgs / 26.4lbs
Rear Delt Flyes - 3 x 10 @ 14kgs / 30.8lbs
 
rikwebb said:
CMS-MS Comp W3D3

Bench

1 x 3 @ 67.5kgs / 148.5lbs
1 x 3 @ 82.5kgs / 181.5lbs
2 x 3 @ 95kgs / 209lbs
5 x 2 @ 110kgs / 242lbs


Squat


1 x 5 @ 85kgs / 187lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 120kgs / 264lbs
2 x 2 @ 137.5kgs / 302.5lbs
2 x 1 @ 147.5kgs / 324.5
1 x 3 @ 95kgs / 209lbs
1 x 3 @ 112.5kgs / 247.5lbs
4 x 3 @ 130kgs / 286lbs


Push Press

1 x 3 @ 47.5kgs / 104.5lbs
1 x 2 @ 57.5kgs / 126.5lbs
1 x 2 @ 72.5kgs / 159.5lbs
1 x 1 @ 82.5kgs / 181.5lbs
1 x 1 @ 92.5kgs / 203.5lbs (+2.5kgs / 5lbs PR)


Side Raises - 3 x 10 @ 12kgs / 26.4lbs
Front Raises - 3 x 10 @ 12kgs / 26.4lbs
Rear Delt Flyes - 3 x 10 @ 14kgs / 30.8lbs
Click to expand...

Congrats on the PR, brother. :cool:
 
Went off script, wanted to do some heavy Rack Pulls instead

Incline Bench

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

Block Pulls

1 x 3 @ 90kgs / 198lbs
1 x 3 @ 105kgs / 231lbs
1 x 3 @ 125kgs / 275lbs
1 x 2 @ 147.5kgs / 324.5lbs
1 x 2 @ 160kgs / 352lbs
1 x 2 @ 170kgs / 374lbs
1 x 1 @ 180kgs / 396lbs
1 x 1 @ 190kgs / 418lbs
1 x 1 @ 195kgs / 429lbs
1 x 1 @ 200kgs / 440lbs
3 x 3 @ 140kgs / 308lbs

BB Shrugs

4 x 10 @ 117.5kgs / 258.5lbs

Plate Loaded Lat Pulldown

1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
5 x 10 @ 90kgs / 198lbs per side

MTS Row Machine

4 x 10 @ 45 per side

Preacher Curl Machine

4 x 10 @ 35kgs / 77lbs
 
CMS-MS Comp W4D1

Bench

1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 82.5kgs / 1815lbs
2 x 3 @ 95kgs / 209lbs
5 x 2 @ 112.5kgs / 247.5lbs


JM Press

4 x 10 @ 70kgs / 148.5lbs

Flyes

5 x 10 @ 20kgs / 44lbs

Tate Press

3 x 10 @ 20kgs / 44lbs

Tricep Pushdown

4 x 10 @ 35kgs / 77lbs

Squat

1 x 5 @ 85kgs / 187lbs
1 x 4 @ 105kgs / 231lbs
2 x 3 @ 120kgs / 264lbs
4 x 2 @ 137.5kgs / 302.5lbs
 

Bench

1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 82.5kgs / 1815lbs
2 x 3 @ 95kgs / 209lbs
2 x 2 @ 110kgs / 242lbs
2 x 2 @ 115kgs / 253lbs
1 x 1 @ 120kgs / 264lbs


Deadlift

1 x 3 @ 90kgs / 198lbs
1 x 3 @ 105kgs / 231lbs
2 x 3 @ 125kgs / 275lbs
1 x 2 @ 140kgs / 308lbs
1 x 2 @ 145kgs / 319lbs
1 x 1 @ 150kgs / 330lbs
1 x 2 @ 155kgs / 341lbs


Chest Supported Plate T-Bar Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 80kgs / 176lbs
4 x 10 @ 90kgs / 198lbs

Face Pulls

4 x 10 @ 42.5kgs / 93.5lbs

Hammer Curls

4 x 10 @ 20kgs / 44lbs
 

Bench

1 x 3 @ 67.5kgs / 148.5lbs
1 x 3 @ 82.5kgs / 181.5lbs
2 x 3 @ 95kgs / 209lbs
4 x 2 @ 110kgs / 242lbs


Squat


1 x 3 @ 85kgs / 187lbs
1 x 3 @ 95kgs / 209lbs
1 x 3 @ 120kgs / 264lbs
1 x 3 @ 130kgs / 286lbs
1 x 2 @ 140kgs / 308lbs
1 x 2 @ 150kgs / 330lbs
1 x 2 @ 160kgs / 352lbs
1 x 2 @ 170kgs / 374lbs


Push Press

1 x 3 @ 50kgs / 110lbs
1 x 3 @ 60kgs / 132lbs
1 x 3 @ 67.5kgs / 148.5lbs
1 x 3 @ 75kgs / 165lbs
3 x 3 @ 80kgs / 176lbs



Side Raises - 3 x 10 @ 12kgs / 26.4lbs
Front Raises - 3 x 10 @ 12kgs / 26.4lbs
Rear Delt Flyes - 3 x 10 @ 14kgs / 30.8lbs
 
Incline Bench

1 x 5 @ 60kgs / 132lbs
4 x 5 @ 70kgs / 154lbs

Deficit Deadlifts

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
2 x 3 @ 110kgs / 242lbs
1 x 3 @ 120kgs / 264lbs
1 x 2 @ 130kgs / 286lbs
3 x 2 @ 140kgs / 308lbs

Snatch Grip Block Pulls

1 x 4 @ 60kgs / 132lbs
1 x 4 @ 80kgs / 176lbs
1 x 4 @ 100kgs / 220lbs
3 x 3 @ 120kgs / 264lbs

BB Shrugs

4 x 10 @ 117.5kgs / 258.5lbs

Plate Loaded Lat Pulldown

1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
5 x 10 @ 90kgs / 198lbs per side

MTS Row Machine

4 x 10 @ 45 per side

Preacher Curl Machine

4 x 10 @ 35kgs / 77lbs
 
CMS-MS Prep W1D1

Bench

1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 82.5kgs / 181.5lbs
2 x 3 @ 95kgs / 209lbs
6 x 3 @ 110kgs / 242lbs


JM Press

4 x 10 @ 70kgs / 148.5lbs

Flyes

5 x 10 @ 20kgs / 44lbs

Tate Press

3 x 10 @ 20kgs / 44lbs

Tricep Pushdown

4 x 10 @ 40kgs / 88lbs

Squat

1 x 5 @ 87.5kgs / 192.5lbs
1 x 4 @ 105kgs / 231lbs
2 x 3 @ 122.5kgs / 269.5lbs
5 x 2 @ 140kgs / 308lbs
1 x 5 @ 87.5kgs / 192.5lbs
1 x 5 @ 105kgs / 231lbs
2 x 3 @ 122.5kgs / 269.5lbs
 
CMS-MS Prep W1D2
At Home

Bench

1 x 6 @ 70kgs / 154lbs
1 x 5 @ 85kgs / 187lbs
2 x 4 @ 97.5kgs / 214.5lbs
2 x 3 @ 105kgs / 231lbs
2 x 2 @ 110kgs / 242lbs
2 x 3 @ 105kgs / 231lbs
1 x 4 @ 97.5kgs / 214.5lbs
1 x 6 @ 90kgs / 198lbs
1 x 8 @ 85kgs / 187lbs
1 x 10 @ 70kgs / 154lbs

Deadlift

1 x 4 @ 90kgs / 198lbs
1 x 4 @ 110kgs / 242lbs
2 x 3 @ 127.5kgs / 280.5lbs
5 x 3 @ 145kgs / 319lbs

Deadlift to Knees

1 x 4 @ 90kgs / 198lbs
1 x 4 @ 110kgs / 242lbs
5 x 4 @ 127.5kgs / 280.5lbs


At the Gym a couple of hours laer


Chest Supported Plate T-Bar Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 80kgs / 176lbs
2 x 10 @ 90kgs / 198lbs
2 x 10 @ 95kgs / 209lbs

Seated Cable Row

1 x 10 @ 80kgs / 176lbs
1 x 10 @ 100kgs / 220lbs
1 x 10 @ 130kgs / 286lbs
1 x 10 @ 150kgs / 330lbs

Plate Loaded Seated Row - One Arm Rows

3 x 10 @ 50kgs / 110lbs per side
1 x 10 @ 60kgs / 132lbs per side


Face Pulls

4 x 10 @ 42.5kgs / 93.5lbs

Hammer Curls

4 x 10 @ 20kgs / 44lbs
 
CMS-MS Prep 1 W1D3

Bench

1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 85kgs / 187lbs
2 x 3 @ 97.5kgs / 214.5lbs
5 x 3 @ 110kgs / 242lbs
1 x 5 @ 75kgs / 165lbs
1 x 4 @ 90kgs / 198lbs
5 x 3 @ 105kgs / 231lbs

Squat


1 x 5 @ 87.5kgs / 192.5lbs
1 x 4 @ 105kgs / 209lbs
2 x 3 @ 122.5kgs / 269.5lbs
6 x 3 @ 140kgs / 308lbs


Push Press

1 x 5 @ 50kgs / 110lbs
1 x 4 @ 60kgs / 132lbs
2 x 4 @ 65kgs / 143lbs
5 x 4 @ 70kgs / 154lbs



Side Raises - 3 x 10 @ 12kgs / 26.4lbs
Front Raises - 3 x 10 @ 12kgs / 26.4lbs
Rear Delt Flyes - 4 x 10 @ 14kgs / 30.8lbs
 
Saturday

CMS-MS Prep W1D4

Incline Bench

1 x 4 @ 60kgs / 132lbs
1 x 4 @ 70kgs / 154lbs
1 x 4 @ 80kgs / 176lbs
1 x 3 @ 90kgs / 198lbs
1 x 1 @ 100kgs / 220lbs
3 x 5 @ 80kgs / 176lbs

Deficit Deadlift

2 x 3 @ 90kgs / 198lbs
4 x 2 @ 110kgs / 242lbs

Rack Pulls

1 x 4 @ 110kgs / 242lbs
2 x 4 @ 127.5kgs / 281.5lbs
2 x 3 @ 145kgs / 319lbs
1 x 2 @ 165kgs / 363
4 x 2 @ 172.5kgs / 379.5lbs

BB Shrugs

4 x 10 @ 117.55kgs / 258.5lbs

Plate Loaded Lat Pulldown

1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
3 x 10 @ 90kgs / 198lbs per side
2 x 10 @ 92.5kgs / 203.5lbs

MTS Row Machine

4 x 10 @ 45 per side

Preacher Curl Machine

4 x 10 @ 35kgs / 77lbs
 
Today

CMS-MS Prep W2D1

Bench

1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 82.5kgs / 181.5lbs
2 x 3 @ 95kgs / 209lbs
3 x 3 @ 110kgs / 242lbs
3 x 2 @ 117.5kgs / 258.5lbs
1 x 4 @ 75kgs / 165lbs
1 x 4 @ 90kgs / 198lbs
4 x 4 @ 105kgs / 231lbs


JM Press

4 x 10 @ 70kgs / 148.5lbs

Flyes

5 x 10 @ 20kgs / 44lbs

Tate Press

3 x 10 @ 20kgs / 44lbs

Tricep Pushdown

2 x 10 @ 40kgs / 88lbs
2 x 10 @ 45kgs / 99lbs

Squat

1 x 5 @ 87.5kgs / 192.5lbs
1 x 4 @ 105kgs / 231lbs
2 x 3 @ 122.5kgs / 269.5lbs
5 x 3 @ 140kgs / 308lbs
 
golvmopp said:
Congrats on the recent PRs, homes!
Click to expand...

hey.gif
 
CMS-MS Prep 1 W2D2

Bench

1 x 5 @ 70kgs / 154lbs
1 x 4 @ 85kgs / 187lbs
2 x 3 @ 100kgs / 220lbs
3 x 2 @ 110kgs / 242lbs
2 x 3 @ 105kgs / 231lbs
1 x 4 @ 100kgs / 220lbs
1 x 6 @ 85kgs / 187lbs
1 x 8 @ 70kgs / 154lbs

Deficit Deadlift

1 x 3 @ 90kgs / 198lbs
2 x 3 @ 110kgs / 242lbs
4 x 2 @ 117.5kgs / 258.5lbs

Deadlift

1 x 3 @ 90kgs / 198lbs
1 x 3 @ 110kgs / 231lbs
2 x 3 @ 127.5kgs / 281lbs
5 x 3 @ 147.5kgs / 324.5lbs


Chest Supported Plate T-Bar Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 80kgs / 176lbs
2 x 10 @ 90kgs / 198lbs
3 x 10 @ 92.5kgs / 203.5lbs

Face Pulls

4 x 10 @ 42.5kgs / 93.5lbs

Hammer Curls

4 x 10 @ 20kgs / 44lbs
 
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