Goals & Gains Riks Training Log

CMS-MS Prep 2 W2D1

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 (mis read my spreadsheet was supposed to be doubles)


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 @ 75kgs / 165lbs
1 x 5 @ 90kgs / 198lbs
5 x 5 @ 107.5kgs / 236.5bs

Flyes

5 x 10 @ 24kgs / 52.4lbs

Tate Press

3 x 10 @ 24kgs / 52.8lbs

Tricep Pushdown

1 x 10 @ 40kgs / 88lbs
3 x 10 @ 47.5kgs / 104.5lbs
 
CMS-MS Prep 2 W2D2



Deadlift

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



Bench

1 x 5 @ 75kgs / 165lbs
1 x 5 @ 90kgs / 198lbs
2 x 4 @ 105kgs / 231lbs
2 x 3 @ 112.5kgs / 247.5lbs
1 x 2 @ 120kgs / 264lbs
2 x 2 @ 125kgs / 275lbs
2 x 3 @ 112.5kgs / 247.5lbs
2 x 4 @ 105kgs / 231lbs
1 x 5 @ 97.5kgs / 214.5lbs
1 x 6 @ 90kgs / 198lbs
1 x 7 @ 82.5kgs / 181.5lbs
2 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
 
CMS-MS Prep 2 W2D3

Bench Press

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

Squat

1 x 5 @ 92.5kgs / 203.5lbs
1 x 4 @ 112.5kgs / 247.5lbs
4 x 3 @ 130kgs / 286lbs
5 x 3 @ 152.5kgs / 335.5lbs
1 x 6 @ 92.5kgs / 203.5lbs
2 x 6 @ 112.5kgs / 247.5lbs
3 x 6 @ 122.5kgs / 269.5lbs


Push Press

1 x 5 @ 52.5kgs / 115lbs
1 x 4 @ 62.5kgs / 137.5lbs
1 x 3 @ 72.5kgs / 159.5lbs
1 x 2 @ 85kgs / 187lbs
1 x 2 @ 92.5kgs / 203.5lbs
3 x 2 @ 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
 
CMS-MS Prep 2 W2D4

Paused Deadlift

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


Rack Pulls

1 x 4 @ 165kgs / 374lbs
2 x 3 @ 187.5kgs / 412.5lbs
4 x 3 @ 205kgs / 451lbs

Incline Bench

1 x 3 @ 75kgs / 165lbs
1 x 3 @ 85kgs / 187lbs
4 x 3 @ 95kgs / 209lbs


Shrugs

2 x 10 @ 125kgs / 275lbs
2 x 10 @ 127.5kgs / 280.5lbs


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

4 x 10 @ 65kgs / 143lbs

MTS Row Machine

4 x 10 @ 50 per side


Preacher Curl Machine

4 x 10 @ 40kgs / 88lbs

Pinwheel Curl

4 x 10 @ 16kgs / 35.2lbs
 
CMS-MS Prep 2 W3D1

Squat

1 x 5 @ 92.5kgs / 203.5lbs
1 x 4 @ 112.5kgs / 247.5lbs
2 x 3 @ 130kgs / 286lbs
3 x 3 @ 152.5kgs / 335.5lbs
3 x 2 @ 165kgs / 363lbs


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 4 @ 97.5kgs / 214.5lbs
4 x 3 @ 112.5kgs / 247.5bs

Flyes

5 x 10 @ 24kgs / 52.4lbs

Tate Press

3 x 10 @ 26kgs / 57.2lbs

JM Press

1 x 5 @ 40kgs / 88lbs
1 x 5 @ 50kgs / 110lbs
2 x 5 @ 60kgs / 132lbs

Tricep Pushdown

1 x 10 @ 40kgs / 88lbs
3 x 10 @ 47.5kgs / 104.5lbs
 
CMS-MS Prep 2 W3D2



Paused Deadlift

1 x 4 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 135kgs / 297lbs
2 x 2 @ 145kgs / 319lbs
3 x 2 @ 150kgs / 330lbs

Rack Pulls

1 x 4 @ 145kgs / 319lbs
2 x 4 @ 165kgs / 363lbs
4 x 4 @ 187.5kgs / 412.5lbs


Bench

1 x 6 @ 75kgs / 165lbs
1 x 5 @ 90kgs / 198lbs
2 x 4 @ 107.55kgs / 236.5lbs
2 x 3 @ 115kgs / 253lbs
2 x 2 @ 122.5kgs / 269.5lbs
2 x 1 @ 132.5kgs / 291.5lbs
2 x 2 @ 122.5kgs / 269.5lbs
2 x 3 @ 115kgs / 253lbs
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
2 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
 
CMS-MS Prep 2 W3D3

Bench Press

1 x 5 @ 75kgs / 165lbs
1 x 4 @ 90kgs / 198bs
2 x 3 @ 107.5kgs / 236.5lbs
6 x 3 @ 120kgs/ 264lbs

Squat

1 x 5 @ 92.5kgs / 203.5lbs
1 x 4 @ 112.5kgs / 247.5lbs
4 x 3 @ 130kgs / 286lbs
5 x 3 @ 152.5kgs / 335.5lbs
1 x 4 @ 102.5kgs / 225.5lbs
1 x 4 @ 122.5kgs / 269.5lbs
4 x 4 @ 140kgs / 308lbs


Push Press

1 x 5 @ 52.5kgs / 115lbs
1 x 4 @ 62.5kgs / 137.5lbs
1 x 3 @ 72.5kgs / 159.5lbs
4 x 2 @ 87.5kgs / 192.5lbs



Side Raises - 4 x 10 @ 16kgs / 35.2lbs
Front Raises - 4 x 10 @ 16kgs / 35.2lbs
Rear Delt Flyes - 4 x 10 @ 18kgs / 39.6lbs
 
CMS-MS Prep 2 W3D4


Rack Pulls

1 x 3 @ 110kgs / 242lbs
1 x 3 @ 132.5kgs / 291lbs
2 x 3 @ 160kgs / 352lbs
3 x 3 @ 190kgs / 418lbs
2 x 3 @ 200kgs / 440lbs

Snatch Grip Rack Pulls

1 x 4 @ 95kgs / 209lbs
2 x 4 @ 115kgs / 253lbs
1 x 4 @ 125kgs / 275lbs
1 x 4 @ 132.5kgs / 291.5lbs
2 x 4 @ 140kgs / 308lbs

Larsen Press

2 x 5 @ 75kgs / 165lbs
1 x 5 @ 90kgs / 198lbs
5 x 5 @ 95kgs / 231lbs


Shrugs

4 x 10 @ 127.5kgs / 280.5lbs

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

4 x 10 @ 65kgs / 143lbs

MTS Row Machine

4 x 10 @ 50 per side

Preacher Curl Machine

4 x 10 @ 40kgs / 88lbs

Pinwheel Curl

4 x 10 @ 16kgs / 35.2lbs
 
CMS-MS Prep 2 W4D1

Squat

1 x 5 @ 92.5kgs / 203.5lbs
1 x 4 @ 112.5kgs / 247.5lbs
2 x 3 @ 130kgs / 286lbs
3 x 3 @ 152.5kgs / 335.5lbs
1 x 2 @ 160kgs / 352lbs
1 x 2 @ 165kgs / 363lbs
1 x 2 @ 172.5kgs / 379.5lbs


Bench

1 x 5 @ 75kgs / 165lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @ 107.5kgs / 236.5bs
5 x 2 @ 120kgs / 264lbs


Flyes

5 x 10 @ 24kgs / 52.4lbs

Tate Press

3 x 10 @ 26kgs / 57.2lbs


Tricep Pushdown

1 x 10 @ 40kgs / 88lbs
4 x 10 @ 47.5kgs / 104.5lbs
 
CMS-MS Prep 2 W4D2


Deadlift

1 x 4 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 135kgs / 297lbs
2 x 2 @ 155kgs / 335.5lbs
1 x 2 @ 175kgs / 385lbs
2 x 2 @ 185kgs / 407lbs


Bench

1 x 5 @ 75kgs / 165lbs
1 x 4 @ 90kgs / 198lbs
2 x 2 @ 107.5kgs / 236.5lbs
2 x 3 @ 120kgs / 264lbs
4 x 2 @ 127.5kgs / 280.5lbs


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

2 x 10 @ 50kgs / 110lbs
2 x 10 @ 60kgs / 132lbs

Hammer Curls

4 x 10 @ 22kgs / 48.4lbs

EZ Bar Curls

3 x 10 @ 25kgs / 55lbs
 
CMS-MS Prep 2 W4D3

Bench Press

1 x 5 @ 75kgs / 165lbs
1 x 4 @ 90kgs / 198bs
2 x 3 @ 107.5kgs / 236.5lbs
5 x 3 @ 120kgs/ 264lbs

Larsen Press

1 x 5 @ 75kgs / 165lbs
1 x 5 @ 90kgs / 198lbs
4 x 5 @ 105kgs / 231lbs

Squat

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


Push Press

1 x 5 @ 55kgs / 121lbs
1 x 4 @ 65kgs / 143lbs
1 x 3 @ 75kgs / 165lbs
5 x 3 @ 80kgs / 176lbs


Side Raises - 4 x 10 @ 16kgs / 35.2lbs
Front Raises - 4 x 10 @ 16kgs / 35.2lbs
Rear Delt Flyes - 4 x 10 @ 18kgs / 39.6lbs
 
CMS-MS Prep 2 W4D4

Paused Deadlifts

1 x 4 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 135kgs / 297lbs
2 x 2 @ 145kgs / 319lbs
2 x 2 @ 155kgs / 341lbs

Rack Pulls

1 x 3 @ 125kgs / 275lbs
1 x 3 @ 145kgs / 319lbs
2 x 3 @ 165kgs / 363lbs
3 x 2 @ 187.5kgs / 412.5lbs
1 x 1 @ 200kgs / 440lbs
1 x 1 @ 220kgs / 484lbs
1 x 1 @ 235kgs / 517lbs


Incline Bench

1 x 4 @ 75kgs / 165lbs
1 x 4 @ 85kgs / 187lbs
4 x 4 @ 95kgs / 209lbs


Shrugs

4 x 10 @ 127.5kgs / 280.5lbs

Plate Loaded Lat Pulldown

1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
3 x 10 @ 105kgs / 231lbs per side
2 x 10 @ 107.5kgs / 236.5lbs per side

Neutral Grip Lat Pulldown

4 x 10 @ 65kgs / 143lbs

MTS Row Machine

4 x 10 @ 50 per side

Preacher Curl Machine

4 x 10 @ 40kgs / 88lbs

Pinwheel Curl

4 x 10 @ 16kgs / 35.2lbs
 
Saturday Night -

Went to the Giants Live Log Lift Championships / Strongman Open , had a great time and met a few of the strongmen after

Today:

CMS-MS Prep 2 W5D1

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
3 x 3 @ 120kgs / 264lbs
1 x 3 @ 122.5kgs / 269.5lbs
2 x 2 @ 125kgs / 275lbs
1 x 5 @ 82.5kgs / 181.5lbs
1 x 4 @ 97.5kgs / 214.5lbs
4 x 3 @ 112.5kgs / 247.5lbs


Flyes

5 x 10 @ 24kgs / 52.4lbs

Tate Press

3 x 10 @ 26kgs / 57.2lbs

Tricep Pushdown

1 x 10 @ 40kgs / 88lbs
4 x 10 @ 47.5kgs / 104.5lbs

Overhead DB Tricep Extension

4 x 10 @ 18kgs / 39.6lbs
 
MilkManUK said:
Keep meaning to get out to one of the big strongman events - think the family would love it (well, the boys anyway!). Who did you meet?
Click to expand...

Definitely worth it, going to try and go to next years one again as its going to be at the same venue.

I met : Mitchell Hooper, Oleksii Novikov, Luke Richardson , Gav Bilton and Big Loz
 
CMS-MS Prep 2 W4D2


Deadlift

1 x 4 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 135kgs / 297lbs
2 x 3 @ 160kgs / 352lbs
2 x 3 @ 170kgs / 374lbs
1 x 3 @ 182.5kgs / 401.5lbs (3RM PR)

Paused Deads

1 x 4 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
5 x 3 @ 140kgs / 308lbs


Bench

1 x 6 @ 75kgs / 165lbs
1 x 5 @ 90kgs / 198lbs
1 x 4 @ 107.5kgs / 236.5lbs
2 x 3 @ 115kgs / 253lbs
3 x 2 @ 125kgs / 275lbs
2 x 3 @ 115kgs / 253lbs
1 x 4 @ 107.5kgs / 236.5lbs
1 x 5 @ 100kgs / 220lbs
1 x 6 @ 92.5kgs / 203.5lbs
1 x 7 @ 85kgs / 187lbs
1 x 8 @ 75kgs / 165lbs



Bent Over Barbell Row

1 x 10 @ 60kgs / 132lbs
2 x 10 @ 100kgs / 220lbs
1 x 10 @ 105kgs/ 231lbs

Face Pulls

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

Single Arm Seated Plate Row

2 x 10 @ 50kgs / 110lbs
2 x 10 @ 60kgs / 132lbs

Hammer Curls

4 x 10 @ 22kgs / 48.4lbs

EZ Bar Curls

3 x 10 @ 25kgs / 55lbs
 
CMS-MS Prep 2 W5D3

Bench Press

1 x 5 @ 75kgs / 165lbs
1 x 4 @ 90kgs / 198bs
2 x 3 @ 107.5kgs / 236.5lbs
3 x 3 @ 120kgs / 264lbs
2 x 3 @ 122.5kgs / 269.5lbs


Squat

1 x 5 @ 92.5kgs / 203.5lbs
1 x 4 @ 112.5kgs / 247.5lbs
2 x 3 @ 130kgs / 286lbs
5 x 3 @ 155kgs / 341lbs
1 x 5 @ 92.5kgs / 203.5lbs
1 x 5 @ 112.5kgs / 247.5lbs
5 x 5 @ 130kgs / 286lbs

Push Press

1 x 5 @ 55kgs / 121lbs
1 x 4 @ 65kgs / 143lbs
1 x 3 @ 75kgs / 165lbs
5 x 3 @ 82.5kgs / 181.5lbslbs


Side Raises - 4 x 10 @ 16kgs / 35.2lbs
Front Raises - 4 x 10 @ 16kgs / 35.2lbs
Rear Delt Flyes - 4 x 10 @ 18kgs / 39.6lbs
 
CMS-MS Prep 2 W5D4

Deadlifts

1 x 4 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 135kgs / 297lbs
3 x 2 @ 160kgs / 352lbs
2 x 2 @ 170kgs / 374lbs
1 x 2 @ 175kgs / 385lbs


Larsen Press

1 x 6 @ 77.5kgs / 170.5lbs
2 x 6 @ 90kgs / 198lbs
4 x 6 @ 100kgs / 220lbs


Shrugs

4 x 10 @ 127.5kgs / 280.5lbs

Plate Loaded Lat Pulldown

1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
4 x 10 @ 107.5kgs / 236.5lbs per side

Neutral Grip Lat Pulldown

4 x 10 @ 65kgs / 143lbs

MTS Row Machine

4 x 10 @ 50 per side

Preacher Curl Machine

4 x 10 @ 40kgs / 88lbs

Pinwheel Curl

4 x 10 @ 18kgs / 39.6lbs
 
CMS-MS Prep 2 W6D1

Squat

1 x 5 @ 92.5kgs / 203.5lbs
1 x 4 @ 112.5kgs / 247.5lbs
2 x 3 @ 130kgs / 286lbs
1 x 2 @ 152.5kgs / 335.5lbs
1 x 1 @ 165kgs / 363lbs
1 x 1 @ 175kgs / 385lbs
1 x 1 @ 185kgs / 407lbs


Bench

1 x 5 @ 75kgs / 165lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @ 107.5kgs / 236.5bs
1 x 3 @ 120kgs / 264lbs
1 x 1 @ 132.5kgs / 291.5lbs
3 x 2 @ 125kgs / 275lbs


Flyes

5 x 10 @ 24kgs / 52.4lbs

Tate Press

3 x 10 @ 26kgs / 57.2lbs

Tricep Pushdown

1 x 10 @ 40kgs / 88lbs
4 x 10 @ 47.5kgs / 104.5lbs

Overhead DB Tricep Extension

4 x 10 @ 18kgs / 39.6lbs
 
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