Goals & Gains Riks Training Log

[rikwebb]

CMS-MS Prep 1 W1D3

Bench

1 x 5 @ 75kgs / 165lbs
1 x 4 @ 87.5kgs / 192.5lbs
2 x 3 @ 105kgs / 231bs
5 x 3 @ 117.5kgs / 258.5lbs
1 x 5 @ 82.5kgs / 181.5lbs
1 x 4 @ 95kgs / 209lbs
5 x 3 @ 110kgs / 242lbs



Squat

1 x 3 @ 90kgs / 198lbs
1 x 3 @ 107.5kgs / 236lbs
2 x 3 @ 125kgs / 275lbs
3 x 3 @ 147.5kgs / 324.5lbs
3 x 3 @ 155kgs / 341lbs


Push Press

1 x 3 @ 52.5kgs / 115lbs
1 x 3 @ 62.5kgs / 137.5lbs
1 x 3 @ 72.5kgs / 159.5lbs
4 x 3 @ 85kgs / 187lbs



Side Raises - 4 x 10 @ 14kgs / 30.8lbs
Front Raises - 4 x 10 @ 14kgs / 30.8lbs
Rear Delt Flyes - 4 x 10 @ 16kgs / 35.2lbs

 

[rikwebb]

CMS-MS Prep W1D4


Deficit Deadlift (beltless

2 x 3 @ 95kgs / 209lbs
4 x 2 @ 115kgs / 253lbs


Rack Pulls

1 x 4 @ 132.5kgs / 291.5lbs
2 x 4 @ 155kgs / 341lbs
2 x 3 @ 175kgs / 385lbs
4 x 2 @ 197.5kgs / 434.5lbs


Incline Bench

1 x 4 @ 72.5kgs 159.5lbs
1 x 4 @ 82.5kgs / 181.5lbs
4 x 4 @ 92.5kgs / 203.5lbs


Shrugs

4 x 10 @ 125kgs / 275lbs


Plate Loaded Lat Pulldown

1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
5 x 10 @ 105kgs / 231lbs per side

MTS Row Machine

4 x 10 @ 50 per side


Preacher Curl Machine

2 x 10 @ 35kgs / 77lbs
2 x 10 @ 40kgs / 88lbslbs

Pinwheel Curl

4 x 10 @ 16kgs / 35.2lbs

 

[rikwebb]

CMS-MS Prep 1 W2D1

Bench


1 x 5 @ 75kgs / 165lbs
1 x 4 @ 87.5kgs / 192.5lbs
2 x 3 @ 105kgs / 231bs
2 x 3 @ 117.5kgs / 258.5lbs
3 x 2 @ 125kgs / 275lbs
1 x 4 @ 82.5kgs / 181.5lbs
2 x 4 @ 95kgs / 209lbs
4 x 4 @ 110kgs / 242lbs

Flyes

5 x 10 @ 22kgs / 48.4lbs

Tate Press

3 x 10 @ 24kgs / 52.8lbs

Tricep Pushdown

1 x 10 @ 40kgs / 88lbs
2 x 10 @ 45kgs / 99lbs
2 x 10 @ 47.5kgs / 104.5lbs

Squat

1 x 5 @ 92.5kgs / 203.5lbs
1 x 4 @ 110kgs / 242lbs
2 x 3 @ 127.5kgs / 280.5lbs
5 x 3 @ 150kgs / 330lbs

 

[rikwebb]

CMS-MS Prep W2D2

Deficit Deadlifts

1 x 3 @ 95kgs / 209lbs
2 x 3 @ 115kgs / 253lbs
4 x 2 @ 125kgs / 275lbs

Deadlift

1 x 4 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 135kgs / 297lbs
5 x 3 @ 155kgs / 341lbs




Bench

1 x 5 @ 72.5kgs / 159.5lbs
1 x 4 @ 87.5kgs / 192.5lbs
2 x 3 @ 107.55kgs / 231bs
3 x 2 @ 120kgs / 264lbs
2 x 3 @ 110kgs / 242lbs
1 x 4 @ 105kgs / 231lbs
1 x 6 @ 87.5kgs / 192.5lbs
1 x 8 @ 77.5kgs / 170.5lbs


Bent Over Barbell Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 90kgs / 198lbs
2 x 10 @ 100kgs / 220lbs


Face Pulls

1 x 10 @ 45kgs / 99lbs
4 x 10 @ 47.5kgs / 104.5lbs

Single Arm Seated Plate Row

1 x 10 @ 30kgs / 66lbs
2 x 10 @ 40kgs / 88lbs

Hammer Curls

4 x 10 @ 22kgs / 48.4lbs

EZ Bar Curls

3 x 10 @ 25kgs / 55lbs

 

[rikwebb]

CMS-MS Prep 1 W2D3

Larsen Press

1 x 5 @ 82.5kgs / 181.5lbs
1 x 4 @ 95kgs / 209lbs
5 x 3 @ 110kgs / 242lbs


Squat

1 x 3 @ 90kgs / 198lbs
1 x 3 @ 107.5kgs / 236lbs
2 x 3 @ 125kgs / 275lbs
3 x 3 @ 150kgs / 330lbs
2 x 3 @ 155kgs / 341lbs
1 x 5 @ 92.5kgs / 203.5lbs
1 x 5 @ 110kgs / 242lbs
4 x 4 @ 127.5kgs / 280.5lbs


Push Press

1 x 3 @ 52.5kgs / 115lbs
1 x 3 @ 62.5kgs / 137.5lbs
1 x 3 @ 72.5kgs / 159.5lbs
1 x 2 @ 90kgs / 198lbs
3 x 2 @ 87.5kgs / 192.5lbs


Side Raises - 4 x 10 @ 14kgs / 30.8lbs
Front Raises - 4 x 10 @ 14kgs / 30.8lbs
Rear Delt Flyes - 4 x 10 @ 16kgs / 35.2lbs

 

[rikwebb]

CMS-MS Prep W2D4


Paused Deadlift

1 x 4 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 135kgs / 297lbs
1 x 2 @ 145kgs / 319lbs - Felt a little too easy so bumped it up
4 x 2 @ 155kgs / 341lbs

Incline Bench

1 x 4 @ 72.5kgs 159.5lbs
1 x 4 @ 82.5kgs / 181.5lbs
4 x 4 @ 95kgs / 209lbs


Shrugs

4 x 10 @ 125kgs / 275lbs


Plate Loaded Lat Pulldown

1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
5 x 10 @ 105kgs / 231lbs per side

Neutral Grip Lat Pulldown

3 x 10 @ 65kgs / 143lbs

MTS Row Machine

4 x 10 @ 50 per side


Preacher Curl Machine

2 x 10 @ 35kgs / 77lbs
2 x 10 @ 40kgs / 88lbslbs

Pinwheel Curl

4 x 10 @ 16kgs / 35.2lbs

 

[rikwebb]

CMS-MS Prep 1 W3D1

Squat

1 x 5 @ 92.5kgs / 203.5lbs
1 x 4 @ 110kgs / 242lbs
2 x 3 @ 130kgs / 286lbs
5 x 3 @ 150kgs / 330lbs
1 x 5 @ 92.5kgs / 203.5lbs
1 x 5 @ 110kgs / 242lbs
5 x 5 @ 127.5kgs / 280.5lbs

Bench


1 x 5 @ 75kgs / 165lbs
1 x 4 @ 87.5kgs / 192.5lbs
2 x 3 @ 105kgs / 231bs
6 x 3 @ 117.5kgs / 258.5lbs

Flyes

5 x 10 @ 22kgs / 48.4lbs

Tate Press

3 x 10 @ 24kgs / 52.8lbs

Tricep Pushdown

1 x 10 @ 40kgs / 88lbs
2 x 10 @ 45kgs / 99lbs
2 x 10 @ 47.5kgs / 104.5lbs

 

[rikwebb]

CMS-MS Prep W3D2


Deadlift

1 x 4 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 135kgs / 297lbs
2 x 3 @ 155kgs / 341lbs
3 x 3 @ 160kgs / 352lbs


Paused Deadlifts

1 x 4 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
5 x 4 @ 137.5kgs / 302.5lbslbs

Bench

1 x 8 @ 75kgs / 165lbs
1 x 7 @ 82.5kgs / 181.5lbs
1 x 6 @ 87.5kgs / 192.5lbs
1 x 5 @ 95kgs / 209lbs
1 x 4 @ 105kgs / 231lbs
2 x 3 @ 110kgs / 242lbs
2 x 2 @ 117.5kgs / 258.5lbs
1 x 1 @ 125kgs / 275lbs
1 x 1 @ 130kgs / 286lbs
2 x 2 @ 117.5kgs / 258.5lbs
2 x 3 @ 110kgs / 242lbs
1 x 4 @ 105kgs / 231lbs
1 x 6 @ 95kgs / 209lbs
1 x 8 @ 87.5kgs / 192.5lbs
1 x 10 @ 82.5kgs / 181.5lbs
1 x 12 @ 75kgs / 165lbs


Bent Over Barbell Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 90kgs / 198lbs
2 x 10 @ 100kgs / 220lbs


Face Pulls

1 x 10 @ 45kgs / 99lbs
4 x 10 @ 47.5kgs / 104.5lbs

Single Arm Seated Plate Row

1 x 10 @ 30kgs / 66lbs
2 x 10 @ 40kgs / 88lbs

Hammer Curls

4 x 10 @ 22kgs / 48.4lbs

EZ Bar Curls

3 x 10 @ 25kgs / 55lbs

 

[rikwebb]

CMS-MS Prep 1 W3D3

Bench Press

1 x 5 @ 82.5kgs / 181.5lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 105kgs / 231lbs
6 x 3 @ 117.5kgs/ 258.5lbs


Squat

1 x 5 @ 92.5kgs / 203.5lbs
1 x 4 @ 110kgs / 236lbs
2 x 3 @ 130kgs / 286lbs
3 x 3 @ 147.5kgs / 324.5lbs
1 x 2 @ 155kgs / 341lbs
2 x 2 @ 160kgs / 352lbs
1 x 6 @ 92.5kgs / 203.5lbs
1 x 6 @ 110kgs / 242lbs
4 x 6 @ 120kgs / 264lbs


Push Press

1 x 5 @ 52.5kgs / 115lbs
1 x 4 @ 62.5kgs / 137.5lbs
1 x 3 @ 72.5kgs / 159.5lbs
4 x 3 @ 85kgs / 187lbs


Side Raises - 4 x 10 @ 14kgs / 30.8lbs
Front Raises - 4 x 10 @ 14kgs / 30.8lbs
Rear Delt Flyes - 4 x 10 @ 16kgs / 35.2lbs

 

[rikwebb]

CMS-MS Prep W3D4


Deficit Deadlift (beltless)

1 x 3 @ 95kgs / 209lbs
2 x 3 @ 115kgs / 253lbs
4 x 3 @ 125kgs / 275lbs


Rack Pulls

1 x 4 @ 132.5kgs / 291.5lbs
2 x 4 @ 155kgs / 341lbs
2 x 4 @ 175kgs / 385lbs
4 x 4 @ 190kgs / 418lbs


Larsen Press

1 x 6 @ 75kgs / 165lbs
1 x 6 @ 87.5kgs / 192.5lbs
5 x 6 @ 95kgs / 209lbs


Shrugs

4 x 10 @ 125kgs / 275lbs


Plate Loaded Lat Pulldown

1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
4 x 10 @ 105kgs / 231lbs per side

Neutral Grip Lat Pulldown

4 x 10 @ 65kgs / 143lbs

MTS Row Machine

4 x 10 @ 50 per side

Preacher Curl Machine

1 x 10 @ 35kgs / 77lbs
3 x 10 @ 40kgs / 88lbslbs

Pinwheel Curl

4 x 10 @ 16kgs / 35.2lbs

 

[rikwebb]

CMS-MS Prep 1 W4D1

Squat

1 x 5 @ 92.5kgs / 203.5lbs
1 x 4 @ 110kgs / 242lbs
2 x 3 @ 130kgs / 286lbs
7 x 3 @ 150kgs / 330lbs


Bench


1 x 5 @ 75kgs / 165lbs
1 x 4 @ 87.5kgs / 192.5lbs
2 x 3 @ 105kgs / 231bs
2 x 3 @ 117.5kgs / 258.5lbs
4 x 2 @ 125kgs / 275lbs
2 x 3 @ 117.5kgs / 258.5lbs

Flyes

5 x 10 @ 22kgs / 48.4lbs

Tate Press

3 x 10 @ 24kgs / 52.8lbs

Tricep Pushdown

1 x 10 @ 40kgs / 88lbs
2 x 10 @ 45kgs / 99lbs
2 x 10 @ 47.5kgs / 104.5lbs

 

[rikwebb]

CMS-MS Prep W4D2

Deficit Deadlifts

1 x 3 @ 95kgs / 209lbs
2 x 3 @ 115kgs / 253lbs
4 x 2 @ 135kgs / 297lbslbs


Deadlift

1 x 4 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 135kgs / 297lbs
3 x 3 @ 155kgs / 341lbs
1 x 2 @ 165kgs / 363lbs
1 x 2 @ 175kgs / 385lbs
1 x 2 @ 182.5kgs / 401.5lbs (2RM PR)

Was down to do 3 x 2 @ 162.5kgs but wanted some heavier doubles instead



Bench

1 x 5 @ 75kgs / 165lbs
1 x 5 @ 87.5kgs / 192.5lbs
2 x 5 @ 105kgs / 231lbs
2 x 4 @ 110kgs / 242lbs
2 x 4 @ 115kgs / 253lbs
1 x 4 @ 120kgs / 264lbs (First time hitting more than 3 here)



Bent Over Barbell Row

1 x 10 @ 60kgs / 132lbs
3x 10 @ 100kgs / 220lbs


Face Pulls

1 x 10 @ 45kgs / 99lbs
4 x 10 @ 47.5kgs / 104.5lbs

Single Arm Seated Plate Row

1 x 10 @ 40kgs / 88lbs
2 x 10 @ 50kgs / 99lbs

Hammer Curls

4 x 10 @ 22kgs / 48.4lbs

EZ Bar Curls

3 x 10 @ 25kgs / 55lbs

 

[Aleks Sytsevich]

Couple PBs there, nice work.

 

[KnightTemplar]

CMS-MS Prep W4D2

Deficit Deadlifts

1 x 3 @ 95kgs / 209lbs
2 x 3 @ 115kgs / 253lbs
4 x 2 @ 135kgs / 297lbslbs


Deadlift

1 x 4 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 135kgs / 297lbs
3 x 3 @ 155kgs / 341lbs
1 x 2 @ 165kgs / 363lbs
1 x 2 @ 175kgs / 385lbs
1 x 2 @ 182.5kgs / 401.5lbs (2RM PR)

Was down to do 3 x 2 @ 162.5kgs but wanted some heavier doubles instead



Bench

1 x 5 @ 75kgs / 165lbs
1 x 5 @ 87.5kgs / 192.5lbs
2 x 5 @ 105kgs / 231lbs
2 x 4 @ 110kgs / 242lbs
2 x 4 @ 115kgs / 253lbs
1 x 4 @ 120kgs / 264lbs (First time hitting more than 3 here)



Bent Over Barbell Row

1 x 10 @ 60kgs / 132lbs
3x 10 @ 100kgs / 220lbs


Face Pulls

1 x 10 @ 45kgs / 99lbs
4 x 10 @ 47.5kgs / 104.5lbs

Single Arm Seated Plate Row

1 x 10 @ 40kgs / 88lbs
2 x 10 @ 50kgs / 99lbs

Hammer Curls

4 x 10 @ 22kgs / 48.4lbs

EZ Bar Curls

3 x 10 @ 25kgs / 55lbs

Congrats on the PR's bro!

 

[rikwebb]

CMS-MS Prep 1 W4D3

Bench Press

1 x 5 @ 75kgs / 165lbs
1 x 5 @ 87.5kgs / 192.5bs
2 x 3 @ 105kgs / 231lbs
6 x 3 @ 117.5kgs/ 258.5lbs


Squat

1 x 5 @ 92.5kgs / 203.5lbs
1 x 4 @ 110kgs / 236lbs
2 x 3 @ 130kgs / 286lbs
3 x 3 @ 150kgs / 330lbs
3 x 2 @ 160kgs / 352lbs
1 x 4 @ 102.5kgs / 203.5lbs
1 x 3 @ 120kgs / 264lbs
5 x 3 @ 137.5kgs / 302.5lbs


Push Press

1 x 5 @ 52.5kgs / 115lbs
1 x 4 @ 62.5kgs / 137.5lbs
1 x 3 @ 72.5kgs / 159.5lbs
5 x 3 @ 77.5kgs / 170.5lbs

Been going by feel lately instead of programming properly and felt a little off so gone back to programming the lift


Side Raises - 4 x 10 @ 14kgs / 30.8lbs
Front Raises - 4 x 10 @ 14kgs / 30.8lbs
Rear Delt Flyes - 4 x 10 @ 16kgs / 35.2lbs

 

[rikwebb]

CMS-MS Prep W4D4

Paused Deadlift

1 x 4 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 135kgs / 297lbs
4 x 2 @ 155kgs / 341lbs


Rack Pulls

1 x 4 @ 132.5kgs / 291.5lbs
1 x 4 @ 155kgs / 341lbs
2 x 3 @ 175kgs / 385lbs
4 x 3 @ 200kgs / 440lbs


Shrugs

4 x 10 @ 125kgs / 275lbs


Plate Loaded Lat Pulldown

1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
4 x 10 @ 105kgs / 231lbs per side

Neutral Grip Lat Pulldown

4 x 10 @ 65kgs / 143lbs

MTS Row Machine

4 x 10 @ 50 per side

Preacher Curl Machine

1 x 10 @ 35kgs / 77lbs
3 x 10 @ 40kgs / 88lbslbs

Pinwheel Curl

4 x 10 @ 16kgs / 35.2lbs

 

[rikwebb]

CMS-MS Prep 2 W1D1

Squat

1 x 5 @ 92.5kgs / 203.5lbs
1 x 4 @ 112.5kgs / 247.5lbs
2 x 3 @ 130kgs / 286lbs
5 x 3 @ 152.5kgs / 335.5lbs


Bench


1 x 5 @ 75kgs / 165lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @ 107.5kgs / 236.5bs
5 x 3 @ 120kgs / 264lbs
1 x 5 @ 82.5kgs / 181.5lbs
1 x 5 @ 97.5kgs / 214.5lbs
5 x 4 @ 112.5kgs / 247.5lbs

Flyes

5 x 10 @ 24kgs / 52.4lbs

Tate Press

3 x 10 @ 24kgs / 52.8lbs

Tricep Pushdown

1 x 10 @ 40kgs / 88lbs
2 x 10 @ 45kgs / 99lbs
2 x 10 @ 47.5kgs / 104.5lbs

 

[rikwebb]

CMS-MS Prep 2 W1D2

Deficit Deadlifts

1 x 3 @ 95kgs / 209lbs
2 x 3 @ 115kgs / 253lbs
4 x 2 @ 125kgs / 275lbslbs


Deadlift

1 x 4 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 135kgs / 297lbs
2 x 3 @ 155kgs / 341lbs
1 x 2 @ 165kgs / 363lbs
3 x 2 @ 175kgs / 385lbs



Bench

1 x 5 @ 75kgs / 165lbs
1 x 5 @ 90kgs / 198lbs
2 x 4 @ 107.5kgs / 236.5lbs
2 x 3 @ 117.5kgs / 258.5lbs
2 x 2 @ 122.5kgs / 269.5lbs
3 x 1 @ 130kgs / 286lbs
2 x 2 @ 122.5kgs / 269.5lbs
2 x 3 @ 117.5kgs / 258.5lbs
2 x 4 @ 107.5kgs / 236.5lbs
1 x 5 @ 97.5kgs / 214.5lbs
1 x 6 @ 90kgs / 198lbs
1 x 7 @ 82.5kgs / 181.5lbs
1 x 8 @ 75kgs / 165lbs


Bent Over Barbell Row

1 x 10 @ 60kgs / 132lbs
3 x 10 @ 100kgs / 220lbs


Face Pulls

1 x 10 @ 45kgs / 99lbs
4 x 10 @ 47.5kgs / 104.5lbs

Single Arm Seated Plate Row

3 x 10 @ 50kgs / 99lbs

Hammer Curls

4 x 10 @ 22kgs / 48.4lbs

EZ Bar Curls

3 x 10 @ 25kgs / 55lbs

 

[rikwebb]

CMS-MS Prep 2 W1D3

Bench Press

1 x 5 @ 75kgs / 165lbs
1 x 4 @ 90kgs / 198bs
2 x 3 @ 107.55kgs / 236.5lbs
6 x 2 @ 120kgs/ 264lbs

Squat


1 x 5 @ 102.5kgs / 203.5lbs
1 x 4 @ 120kgs / 264lbs
2 x 3 @ 140kgs / 308lbs
2 x 2 @ 160kgs / 352lbs
2 x 2 @ 165kgs / 363lbs
1 x 5 @ 92.5kgs / 203.5lbs
1 x 4 @ 112.5kgs / 247.5lbs
4 x 3 @ 130kgs / 286lbs
5 x 3 @ 150kgs / 330lbs


Push Press

1 x 5 @ 52.5kgs / 115lbs
1 x 4 @ 62.5kgs / 137.5lbs
1 x 3 @ 72.5kgs / 159.5lbs
5 x 3 @ 80kgs / 176lbs


Side Raises - 4 x 10 @ 14kgs / 30.8lbs
Front Raises - 4 x 10 @ 14kgs / 30.8lbs
Rear Delt Flyes - 4 x 10 @ 16kgs / 35.2lbs

 

[rikwebb]

CMS-MS Prep 2 W1D4

Paused Deadlift

1 x 4 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 135kgs / 297lbs
4 x 2 @ 145kgs / 319lbs


Rack Pulls

1 x 4 @ 155kgs / 341lbs
2 x 3 @ 175kgs / 385lbs
2 x 3 @ 197.5kgs / 434.5lbs
3 x 2 @ 210kgs / 462lbs
1 x 1 @ 230kgs / 506lbs

Larsen Press

1 x 6 @ 75kgs / 165lbs
1 x 6 @ 90kgs / 198lbs
5 x 6 @ 100kgs / 220lbs

Shrugs

4 x 10 @ 125kgs / 275lbs


Plate Loaded Lat Pulldown

1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
4 x 10 @ 105kgs / 231lbs per side

Neutral Grip Lat Pulldown

4 x 10 @ 65kgs / 143lbs

MTS Row Machine

4 x 10 @ 50 per side

Preacher Curl Machine

1 x 10 @ 35kgs / 77lbs
3 x 10 @ 40kgs / 88lbslbs

Pinwheel Curl

4 x 10 @ 16kgs / 35.2lbs