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Goals & Gains Riks Training Log

MilkManUK said:
Oh nice mate, Newquay is great, my in-laws lived there for a while so we had many great trips there - probably a little quieter now than it would have been a month or so ago! We're off to Cornwall towards the end of October for a wedding, first time we've been since the in-laws moved away from there.
Click to expand...

We love it there, if we could we'd move down there in an instant.
 
Sheiko #39 W1D2

Incline Bench

4 x 6 @ 62.5kgs / 137.5lbs

Rear Delt Flye

5 x 10 @ 17.5kgs / 38.5lbs

Deadlift to Knee

1 x 3 @ 65kgs / 143lbs
1 x 3 @ 80kgs / 176lbs
2 x 3 @ 92.5kgs / 203.5lbs
4 x 3 @ 100kgs / 220lbs

Rack Pulls

1 x 4 @ 75kgs / 165lbs
1 x 4 @ 85kgs / 187lbs
2 x 3 @ 100kgs / 220lbs
4 x 2 @ 112.5kgs / 247.5lbs

Ab Wheel 4 x 10

Deadbugs 3 x 8
 
Sheiko #39 W1D3 + SOHP 5/3/1

Bench

1 x 5 @ 47.5kgs / 104.5lbs
1 x 5 @ 57.5kgs / 126.5lbs
1 x 4 @ 67.5kgs / 148.5lbs
2 x 3 @ 72.5kgs / 159.5lbs
2 x 2 @ 77.5kgs / 170.5lbs
2 x 3 @ 72.5kgs / 159.5lbs
1 x 4 @ 67.5kgs / 148.5lbs
1 x 6 @ 57.5kgs / 126.5lbs
1 x 8 @ 47.5kgs / 104.5lbs

Flat Dumbbell Flyes

5 x 10 @ 17.5kgs / 38.5lbs

Squat

1 x 5 @ 62.5kgs / 137.5lbs
1 x 5 @ 75kgs / 165lbs
2 x 3 @ 90kgs / 198lbs
5 x 3 @ 95kgs / 209lbs

SOHP

1 x 5 @ 22.5kgs / 49.5lbs
1 x 5 @ 27.5kgs / 60.5 lbs
1 x 3 @ 32.5kgs / 71.5lbs
1 x 5 @ 35kgs / 77lbs
1 x 5 @ 40kgs / 88lbs
1 x 5 +7 @ 45kgs / 99lbs
5 x 10 @ 27.5kgs / 60.5lbs

Side Lateral Raises

5 x 10 @ 10kgs / 22lbs
 
Sheiko #39 W2D1

Paused Bench ( 3 second count at the bottom)

1 x 5 @ 47.5kgs / 104.5lbs
1 x 4 @ 57.5kgs / 126.5lbs
2 x 3 @ 67.5kgs / 148.5lbs
6 x 3 @ 77.5kgs / 170.5lbs

Flat Dumbbell Flyes

5 x 10 @ 17.5kgs / 38.5lbs

JM Press

4 x 10 @ 50kgs / 110lbs

Tate Press

3 x 10 @ 17.5kgs / 38.5lbs

Squat

1 x 5 @ 62.5kgs / 137.5lbs
1 x 4 @ 75kgs / 165lbs
2 x 3 @ 90kgs / 198lbs
5 x 2 @ 102.5kgs / 225.5lbs

Front Squat

2 x 4 @ 50kgs / 110lbs
2 x 3 @ 62.5kgs /137.5lbs
4 x 3 @ 70kgs / 154lbs
 
Sheiko #39 W2D2

Bench

1 x 6 @ 47.5kgs / 104.5lbs
2 x 6 @ 57.5kgs / 126.5lbs
4 x 6 @ 62.5kgs / 137.5lbs

Band Pull Aparts

5 x 10

Deadlift to Knees

1 x 3 @ 65kgs / 143lbs
1 x 3 @ 80kgs / 176lbs
2 x 3 @ 92.5kgs / 203.5lbs
4 x 2 @ 100kgs / 220lbs

Rack Pulls

1 x 3 @ 65kgs / 143lbs
1 x 3 @ 80kgs / 176lbs
2 x 3 @ 95kgs / 209bs
4 x 2 @ 105kgs / 231lbs

Bent Over Row

5 x 8 @ 65kgs / 143lbs

Ab Wheel 4 x 10

Dead Bugs 3 x 8
 
Sheiko #39 W2D3 + 5/3/1 SOHP

Bench

1 x 5 @ 47.5kgs / 104.5lbs
1 x 4 @ 57.5kgs / 126.5lbs
2 x 3 @ 67.5kgs / 148.5lbs
2 x 2 @ 77.5kgs / 170.5lbs
2 x 1 @ 82.5kgs / 181.5lbs
1 x 1 @ 90kgs / 198lbs
1 x 1 @ 100kgs / 220lbs
1 x 1 @ 102.5kgs / 225.5lbs
1 x 2 @ 90kgs / 198lbs
1 x 3 @ 72.5kgs / 159.5lbs
1 x 5 @ 62.5kgs / 137.5lbs
1 x 7 @ 52.5kgs / 115.5lbs

Anything between the 82.5kgs and 72.5kgs wasn't in the original plan for today but the 82.5kg singles felt kinda easy and wanted to do some heavier singles.

Flat Dumbbell Flyes

5 x 10 @ 17.5kgs / 38.5lbs

Squats

1 x 5 @ 62.5kgs / 137.5lbs
1 x 4 @ 75kgs / 165lbs
2 x 3 @ 90kgs / 198lbs
5 x 2 @ 102.5kgs / 225.5lbs
1 x 5 @ 62.5kgs / 137.5kgs
1 x 5 @ 75kgs / 165lbs
4 x 4 @ 90kgs / 198lbs

SOHP

1 x 5 @ 22.5kgs / 49.5lbs
1 x 5 @ 27.5kgs / 60.5 lbs
1 x 3 @ 32.5kgs / 71.5lbs
1 x 3 @ 37.5kgs / 82.5lbs
1 x 3 @ 45kgs / 99lbs
1 x 3 + 6 @ 50kgs / 110lbs
5 x 10 @ 27.5kgs / 60.5lbs

Side Lateral Raise

3 x 10 @ 10kgs / 22lbs
 
Sheiko #39 W3D1

Paused Bench ( 3 second pause at bottom)

1 x 5 @ 47.5kgs / 104.5lbs
1 x 4 @ 57.5kgs / 126.5lbs
2 x 3 @ 67.5kgs / 148.5lbs
6 x 3 @ 77.5kgs / 170.5lbs

Flat Dumbbell Flyes

5 x 10 @ 17.5kgs / 38.5lbs

JM Press

2 x 10 @ 50kgs / 110lbs
2 x 10 @ 52.5kgs / 115.5lbs

Tate Press

3 x 10 @ 17.5kgs / 38.5lbs

Squat

1 x 5 @ 70kgs / 154lbs
1 x 4 @ 82.5kgs / 181.5lbs
2 x 3 @ 92.5kgs / 203.5lbs
5 x 2 @ 107.5lkgs / 236.5lbs
 
Sheiko #39 W3D2

Bench

1 x 5 @ 47.5kgs / 104.5lbs
1 x 4 @ 57.5kgs / 126.5lbs
2 x 3 @ 67.5kgs / 148.5lbs
2 x 3 @ 77.5kgs / 170.5lbs
2 x 2 @ 82.5kgs / 181.5lbs
2 x 3 @ 77.5kgs / 170.5lbs

Band Pull Aparts

5 x 10

Deficit Deadlift (off 2 x 15kgs plates)

2 x 3 @ 65kgs / 143lbs
2 x 3 @ 80kgs / 176lbs
4 x 2 @ 85kgs / 187lbs

Rack Pulls

1 x 4 @ 80kgs / 176lbs
1 x 4 @ 92.5kgs / 203.5lbs
2 x 3 @ 105kgs / 231lbs
3 x 2 @ 120kgs / 264lbs

Face Pulls

4 x 10 @ 50kgs / 110lbs

Ab Wheel 4 x 10

Dead bugs 4 x 8
 
Sheiko #39 W3D3 + SOHP 5/3/1

Bench

1 x 5 @ 47.5kgs / 104.5lbs
1 x 4 @ 57.5kgs / 126.5lbs
2 x 3 @ 67.5kgs / 148.5lbs
7 x 3 @ 77.5lbs / 170.5lbs

Flyes

5 x 10 @ 17.5kgs / 38.5lbs

Squat

1 x 5 @ 62.5kgs / 137.5lbs
1 x 4 @ 75kgs / 165lbs
2 x 3 @ 90kgs / 198lbs
6 x 3 @ 102.5kgs / 225.5lbs

SOHP

1 x 5 @ 22.5kgs / 49.5lbs
1 x 5 @ 27.5kgs / 60.5lbs
1 x 3 @ 32.5kgs / 71.5lbs
1 x 5 @ 40kgs / 88lbs
1 x 3 @ 45kgs / 99lbs
1 x 1+8 x 52.5kgs / 115.5lbs
5 x 10 @ 27.5kgs / 60.5lbs

Side Lateral Raise

3 x 10 @ 10kgs / 22lbs

Band Pull Aparts 3 x 10
 
Sheiko #39 W4D1

Paused Bench (3 second pause at bottom)

1 x 5 @ 52.5kgs / 115.5lbs
1 x 5 @ 62.5kgs / 137.5lbs
5 x 4 @ 72.5kgs / 159.5lbs

Flat Dumbbell Flyes

5 x 10 @ 17.5kgs / 38.5lbs

JM Press

4 x 10 @ 52.5kgs / 115.5lbs

Tate Press

3 x 10 @ 17.5kgs / 38.5lbs

Bent Over Rows

5 x 8 @ 65kgs / 143lbs

Squat

1 x 5 @ 62.5kgs / 137.5lbs
1 x 4 @ 75kgs / 165lbs
2 x 3 @ 90kgs / 198lbs
5 x 3 @ 102.5kgs / 225.5lbs

Front Squat

2 x 5 @ 50kgs / 110lbs
2 x 4 @ 62.5kgs / 137.5lbs
3 x 3 @ 75kgs / 165lbs
 
Sheiko #39 W4D2

Bench Press

1 x 5 @ 47.5kgs / 104.5lbs
1 x 4 @ 57.5kgs / 126.5lbs
2 x 3 @ 67.5kgs / 148.5lbs
2 x 3 @ 77.5kgs / 170.5lbs
3 x 2 @ 82.5kgs / 181.5lbs
1 x 5 @ 47.5kgs / 104.5lbs
1 x 5 @ 57.5kgs / 126.5lbs
4 x 5 @ 67.5kgs / 148.5lbs

Band Pull Aparts 5 x 10

Deadlift

1 x 3 @ 65kgs / 143lbs
1 x 3 @ 80kgs / 176lbs
2 x 3 @ 92.5kgs / 203.5lbs
2 x 3 @ 105kgs / 231lbs
1 x 1 @ 120kgs / 264lbs
1 x 1 @ 137.5kgs / 302.5lbs
3 x 2 @ 112.5kgs / 247.5lbs
2 x 3 @ 105kgs/ 231lbs

Face Pulls

4 x 10 @ 50kgs / 110lbs

Ab Wheel 4 x 10

Dead Bugs 4 x 8
 
Sheiko #39 W4D3 + 5/3/1 SOHP W4

Bench

1 x 6 @ 47.5kgs / 104.5lbs
1 x 5 @ 57.5kgs / 126.5lbs
2 x 4 @ 67.5kgs / 148.5lbs
2 x 3 @ 77.5kgs / 170.5lbs
2 x 2 @ 82.5kgs / 181.5lbs
2 x 3 @ 77.5kgs / 170.5lbs
1 x 4 @ 67.5kgs / 148.5lbs
1 x 6 @ 57.5kgs / 126.5lbs
1 x 8 @ 47.5kgs / 104.5lbs

Dumbbell Flyes

5 x 10 @ 17.5kgs

Squat

1 x 5 @ 62.5kgs / 137.5lbs
1 x 4 @ 75kgs / 165lbs
2 x 3 @ 90kgs / 198lbs
6 x 3 @ 102.5kgs / 225.5lbs

SOHP

1 x 5 @ 22.5kgs / 49.5lbs
1 x 5 @ 27.5kgs / 60.5lbs
1 x 3 @ 32.5kgs / 71.5lbs
5 x 10 @ 27.5kgs / 60.5lbs

Side Lateral Raise

3 x 10 @ 10kgs / 22lbs

onto #40 on Monday
 
Sheiko #40 W1D1

Paused Bench Press (3 second pause at the bottom)

1 x 5 @ 50kgs / 110lbs
2 x 4 @ 60kgs / 132lbs
2 x 3 @ 70kgs / 154lbs
2 x 3 @ 80kgs / 176lbs
3 x 2 @ 85kgs / 187lbs
2 x 3 @ 80kgs / 176lbs
1 x 5 @ 55kgs / 121lbs
1 x 5 @ 65kgs / 143lbs
5 x 4 @ 75kgs / 165lbs

Flat Dumbbell Flyes

5 x 10 @ 17.5kgs / 38.5lbs

JM Press

4 x 10 @ 52.5kgs / 115.5lbs

Tate Press

3 x 10 @ 17.5kgs / 38.5lbs

Squat

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

Bent Over Rows

5 x 8 @ 65kgs / 143lbs
 
Sheiko #40 W1D2

Bench

1 x 8 @ 50kgs / 110lbs
1 x 7 @ 55kgs / 121lbs
1 x 6 @ 60kgs / 132lbs
1 x 5 @ 65kgs / 143lbs
1 x 4 @ 70kgs / 154lbs
2 x 3 @ 75kgs / 165lbs
2 x 2 @ 80kgs / 176lbs
2 x 1 @ 85kgs / 187lbs
2 x 2 @ 80kgs / 176lbs
1 x 3 @ 75kgs / 165lbs
1 x 4 @ 70kgs / 154lbs
1 x 6 @ 65kgs / 143lbs
1 x 8 @ 60kgs / 132lbs
1 x 10 @ 55kgs / 121lb
1 x 12 @ 50kgs / 110lbs

Band Pull Aparts 5 x 10

Deadlift

1 x 4 @ 67.5kgs / 148.5lbs
2 x 4 @ 80kgs / 176lbs
2 x 3 @ 95kgs / 209lbs
2 x 3 @ 107.5kgs / 236.5lbs
4 x 2 @ 115kgs / 253lbs

Rack Pulls

1 x 5 @ 80kgs / 176lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 107.5kgs / 236.5lbs
2 x 3 @ 120kgs / 264lbs
3 x 2 @ 135kgs / 297lbs

Face Pulls

4 x 10 @ 55kgs / 121lbs

Ab Wheel 4 x 10

Dead Bugs 4 x 8
 
Sheiko #40 W1D3

Bench

1 x 5 @ 50kgs / 110lbs
1 x 4 @ 60kgs / 132lbs
2 x 3 @ 70kgs / 154lbs
6 x 3 @ 80kgs / 176lbs

Band Pull Aparts 5 x 10

Squat

1 x 5 @ 65kgs / 143lbs
1 x 4 @ 77.5kgs / 170.5lbs
2 x 3 @ 90kgs / 198lbs
2 x 3 @ 105kgs / 231lbs
4 x 2 @ 110kgs / 242lbs
1 x 1 @ 120kgs / 264lbs *
1 x 1 @ 125kgs / 275lbs *
1 x 1 @ 130kgs / 286lbs *
1 x 5 @ 70kgs / 154lbs
1 x 4 @ 85kgs / 187lbs
4 x 3 @ 97.5kgs / 214.5lbs

* = not programmed

SOHP 5/3/1

1 x 5 @ 22.5kgs / 49.5lbs
1 x 5 @ 27.5kgs / 60.5lbs
1 x 3 @ 35kgs / 77lbs
1 x 5 @ 37.5kgs / 82.5lbs
1 x 5 @ 42.5kgs / 93.5lbs
1 x 5 + 7 @ 47.5kgs / 104.5lbs

Side Lateral Raise

3 x 10 @ 10kgs / 22lbs
 
Sheiko #40 W2D1

Paused Bench (3 second pause at the bottom)

1 x 5 @ 50kgs / 110lbs
1 x 4 @ 60kgs / 132lbs
2 x 3 @ 70kgs / 154lbs
6 x 2 @ 80kgs / 176lbs

Dumbbell Flyes

5 x 10 @ 17.5kgs / 38.5lbs

JM Press

2 x 10 @ 52.5kgs / 115.5lbs
2 x 10 @ 55kgs / 121lbs

Tate Press

3 x 10 @ 17.5kgs / 38.5lbs

Squat

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

Good Mornings

5 x 5 @ 50kgs / 110lbs

Bent Over Rows

5 x 8 @ 148.5lbs
 
Sheiko #40 W2D2

Bench

1 x 5 @ 50kgs / 110lbs
1 x 5 @ 60kgs / 132lbs
2 x 4 @ 70kgs / 154lbs
2 x 3 @ 75kgs / 165lbs
3 x 2 @ 80kgs / 176lbs
2 x 3 @ 75kgs / 165lbs
2 x 5 @ 70kgs / 154lbs
1 x 7 @ 60kgs / 132lbs
1 x 9 @ 50kgs / 110lbs

Band Pull Aparts 5 x 10

Deficit Deadlifts

1 x 3 @ 67.5kgs / 148.5lbs
2 x 3 @ 80kgs / 176lbs
4 x 2 @ 87.5kgs / 192.5lbs

Deadlift

1 x 4 @ 67.5kgs / 148.5lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 95kgs / 209lbs
5 x 2 @ 107.5kgs / 236.5lbs

Face Pulls

4 x 10 @ 55kgs / 121lbs

Ab Wheel 4 x 10

Dead Bugs 4 x 8
 
Sheiko # 40 W2D3

Bench

1 x 5 @ 50kgs / 110lbs
1 x 4 @ 60kgs / 132lbs
2 x 3 @ 70kgs / 154lbs
7 x 3 @ 80kgs / 176lbs

Flyes

5 x 10 @ 17.5kgs / 38.5lbs

Squat

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

SOHP 5/3/1

1 x 5 @ 22.5kgs / 49.5lbs
1 x 5 @ 27.5kgs / 60.5lbs
1 x 3 @ 35kgs / 77lbs
1 x 3 @ 40kgs / 88lbs
1 x 3 @ 45kgs / 99lbs
1 x 3+7 @ 50kgs / 110lbs (pretty sure thats a 10RM PR!)
5 x 10 @ 30kgs / 66lbs

Side Lateral Raise 3 x 10 @ 10kgs / 22lbs
 
Sheiko #40 W3D1

Paused Bench ( 3 second pause at the bottom)

1 x 5 @ 50kgs / 110lbs
1 x 4 @ 60kgs / 132lbs
2 x 3 @ 70kgs / 154lbs
2 x 3 @ 80kgs / 176lbs
3 x 2 @ 90kgs / 198lbs

Flyes

5 x 10 @ 20kgs / 44lbs

JM Press

4 x 10 @ 55kgs / 121lbs

Tate Press

3 x 10 @ 20kgs / 44lbs

Squat

1 x 5 @ 65kgs / 143lbs
1 x 4 @ 77.5kgs / 170.5lbs
2 x 3 @ 90kgs / 198lbs
2 x 2 @ 105kgs / 231lbs
3 x 1 @ 117.5kgs / 258.5lbs

Good Mornings

3 x 5 @ 50kgs / 110lbs
2 x 5 @ 52.5kgs / 115.5lbs

Bent Over Barbell Rows

5 x 8 @ 67.5kgs / 148.5lbs
 
Sheiko #40 W3D2

Bench

1 x 6 @ 50kgs / 110lbs
1 x 5 @ 60kgs / 132lbs
2 x 4 @ 70kgs / 154lbs
2 x 3 @ 75kgs / 165lbs
3 x 2 @ 80kgs / 176lbs
2 x 3 @ 75kgs / 165lbs
1 x 5 @ 70kgs / 154lbs
1 x 9 @ 60kgs / 132lbs
1 x 11 @ 50kgs / 110lbs

Band Pull Aparts 5 x 10

Deadlift

1 x 4 @ 67.5kgs / 148.5lbs
1 x 3 @ 80kgs / 176lbs
2 x 3 @ 95kgs / 209lbs
2 x 2 @ 107.5kgs / 236.5lbs
3 x 1 @ 120kgs / 264lbs
2 x 2 @ 107.5kgs / 236.5lbs

Rack Pulls

1 x 5 @ 82.5kgs / 181.5lbs
2 x 5 @ 100kgs / 220lbs
4 x 4 @ 115kgs / 253lbs

Face Pulls

4 x 10 @ 55kgs / 121lbs

Ab Wheel 4 x 10

DeadBugs 4 x 8
 
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