Goals & Gains Riks Training Log

[rikwebb]

W2D3

Paused Squats - 1ct Pause at the Bottom

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 2 @ 110kgs / 242lbs
4 x 4 @ 100kgs / 220lbs

Leg Press

1 x 10 @ 100kgs / 220lbs
1 x 10 @ 140kgs / 308lbs
2 x 10 @ 170kgs / 374lbs

Lat Pulldown

1 x 12 @ 68kgs / 149.6lbs
1 x 12 @ 75kgs / 165lbs
2 x 12 @ 82kgs / 180.4lbs

Seated Cable Row

1 x 10 @ 50kgs / 110lbs
1 x 10 @ 100kgs / 220lbs
1 x 12 @ 120kgs / 264lbs
2 x 12 @ 130kgs / 286lbs

Deadbug with Roller

2 x 10 per side

 

[rikwebb]

Saturday - W2D4

Paused Deadlifts - Pause just off the floor

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 2 @ 110kgs / 242lbs
4 x 4 @ 100kgs / 220lbs

DB RDL's

2 x 8 @ 30kgs / 66lbs per hand

Spoto Bench

1 x 4 @ 60kgs / 132lbs
4 x 4 @ 82.5kgs / 181.5lbs

Chest Supported Row

3 x 12 @ 26kgs / 57.2lbs per hand

Neutral Grip Pulldowns

2 x 12 @ 82kgs / 180.4lbs

 

[rikwebb]

W3D1

Squat

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
1 x 3 @ 135kgs / 297lbs
1 x 3 @ 145kgs / 319lbs
4 x 4 @ 122.5kgs / 269.5lbs

Leg Press

1 x 10 @ 120kgs / 264lbs
1 x 10 @ 160kgs / 352lbs
3 x 10 @ 215kgs / 473lbs

Tempo Bench (3,2,0)

1 x 2 @ 60kgs / 132lbs
1 x 2 @ 80kgs / 176lbs
1 x 2 @ 102.5kgs / 225.5lbs

Paused Bench (1ct)

1 x 3 @ 107.5kgs / 236.5lbs
2 x 6 @ 92.5kgs / 203.5lbs

Lat Pull Down

1 x 12 @ 68kgs / 149.6lbs
2 x 12 @ 82kgs / 180.4lbs

 

[rikwebb]

W3D2

3ct Paused Bench

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 2 @ 100kgs / 220lbs
1 x 1 @ 105kgs / 231lbs

1ct Paused Bench

4 x 3 @ 95kgs / 209lbs

Coan Deadlift

1 x 4 @ 60kgs / 176lbs
1 x 4 @ 80kgs / 176lbs
1 x 4 @ 100kgs / 220lbs
1 x 4 @ 120kgs / 264lbs
1 x 4 @ 140kgs / 308lbs
1 x 4 @ 160kgs / 352lbs
1 x 3 @ 145kgs / 319lbs
2 x 5 @ 120kgs / 264lbs

BB RDL

2 x 8 @ 92.5kgs / 203.5lbs

Chest Supported DB Row

1 x 12 @ 18kgs / 39.6lbs per hand
2 x 12 @ 26kgs / 57.2lbs per hand

 

[MilkManUK]

How you liking the new programming Rik?

 

[rikwebb]

How you liking the new programming Rik?

Still getting used to working out RPE instead of using percentages but getting there but also enjoying the different variations used at the minute

 

[rikwebb]

W3D3

Paused Squats - 1ct Pause at the Bottom

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 2 @ 120kgs / 264lbs
4 x 4 @ 107.5kgs / 236.5lbs

Leg Press

1 x 10 @ 100kgs / 220lbs
1 x 10 @ 140kgs / 308lbs
2 x 10 @ 180kgs / 396lbs

Lat Pulldown

1 x 12 @ 68kgs / 149.6lbs
1 x 12 @ 75kgs / 165lbs
2 x 12 @ 82kgs / 180.4lbs

Seated Cable Row

1 x 10 @ 50kgs / 110lbs
1 x 10 @ 100kgs / 220lbs
1 x 12 @ 120kgs / 264lbs
2 x 12 @ 130kgs / 286lbs

Deadbug with Roller

2 x 10 per side

 

[rikwebb]

Saturday - W3D4

Paused Deadlifts - Pause just off the floor

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

DB RDL's

2 x 8 @ 34kgs / 74.8lbs per hand

Spoto Bench

1 x 4 @ 60kgs / 132lbs
4 x 4 @ 85kgs / 187bs

Chest Supported Row

3 x 12 @ 26kgs / 57.2lbs per hand

Neutral Grip Pulldowns

2 x 12 @ 82kgs / 180.4lbs

 

[rikwebb]

W4D1

Squat

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
1 x 3 @ 145kgs / 319lbs
1 x 3 @ 155kgs / 341lbs
4 x 4 @ 130kgs / 286lbs

Leg Press

1 x 10 @ 120kgs / 264lbs
1 x 10 @ 160kgs / 352lbs
3 x 10 @ 215kgs / 473lbs

Tempo Bench (3,2,0)

1 x 2 @ 60kgs / 132lbs
1 x 2 @ 80kgs / 176lbs
1 x 2 @ 100kgs / 220lbs
1 x 2 @ 105kgs / 231lbs

Paused Bench (1ct)

1 x 3 @ 112.5kgs / 247.5lbs
2 x 6 @ 95kgs / 209lbs

Lat Pull Down

1 x 12 @ 68kgs / 149.6lbs
2 x 12 @ 82kgs / 180.4lbs

 

[rikwebb]

W4D2

3ct Paused Bench

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 2 @ 100kgs / 220lbs
1 x 1 @ 107.5kgs / 236.5lbs

1ct Paused Bench

4 x 3 @ 97.5kgs / 214.5lbs

Coan Deadlift

1 x 4 @ 60kgs / 176lbs
1 x 4 @ 80kgs / 176lbs
1 x 4 @ 100kgs / 220lbs
1 x 4 @ 120kgs / 264lbs
1 x 4 @ 150kgs / 330lbs
1 x 4 @ 167.5kgs / 368.5lbs
1 x 3 @ 150kgs / 330lbs
2 x 4 @ 125kgs / 275lbs

BB RDL

2 x 8 @ 92.5kgs / 203.5lbs

Chest Supported DB Row

1 x 12 @ 24kgs / 52.8lbs per hand
2 x 12 @ 28kgs / 61.6lbs per hand

 

[rikwebb]

W4D3

Paused Squats - 1ct Pause at the Bottom

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 2 @ 120kgs / 264lbs
1 x 2 @ 125kgs / 269.5lbs
4 x 4 @ 110kgs / 2242lbs

Leg Press

1 x 10 @ 100kgs / 220lbs
1 x 10 @ 140kgs / 308lbs
2 x 10 @ 180kgs / 396lbs

Lat Pulldown

1 x 12 @ 68kgs / 149.6lbs
1 x 12 @ 75kgs / 165lbs
2 x 12 @ 82kgs / 180.4lbs

Seated Cable Row

1 x 10 @ 50kgs / 110lbs
1 x 10 @ 100kgs / 220lbs
1 x 12 @ 120kgs / 264lbs
2 x 12 @ 130kgs / 286lbs

Deadbug with Roller

2 x 10 per side

 

[rikwebb]

Saturday - W4D4

Paused Deadlifts - Pause just off the floor

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 2 @ 120kgs / 264lbs
1 x 2 @ 135kgs / 297bs
3 x 3 @ 115kgs / 247.5lbs

DB RDL's

2 x 8 @ 34kgs / 74.8lbs per hand

Spoto Bench

1 x 4 @ 60kgs / 132lbs
4 x 4 @ 87.5kgs / 192.5bs

Chest Supported Row

3 x 12 @ 28kgs / 61.6lbs per hand

Neutral Grip Pulldowns

2 x 12 @ 82kgs / 180.4lbs

 

[rikwebb]

W5D1

Squat

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
1 x 3 @ 140kgs / 308lbs
1 x 3 @ 160kgs / 352lbs
3 x 4 @ 130kgs / 286lbs

Leg Press

1 x 10 @ 120kgs / 264lbs
1 x 10 @ 160kgs / 352lbs
3 x 10 @ 215kgs / 473lbs

Tempo Bench (3,2,0)

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 2 @ 100kgs / 220lbs
1 x 2 @ 107.5kgs / 236.5lbs

Paused Bench (1ct)

1 x 3 @ 115kgs / 253lbs
2 x 6 @ 97.5kgs / 214.5lbs

Lat Pull Down

1 x 12 @ 68kgs / 149.6lbs
2 x 12 @ 82kgs / 180.4lbs

 

[rikwebb]

W5D2

3ct Paused Bench

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 2 @ 100kgs / 220lbs
1 x 1 @ 110kgs / 242lbs

1ct Paused Bench

3 x 5 @ 90kgs / 198lbs

Coan Deadlift

1 x 3 @ 60kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
1 x 3 @ 140kgs / 308lbs
1 x 3 @ 150kgs / 330lbs
4 x 3 @ 127.5kgs / 280.5lbs


BB RDL

2 x 8 @ 92.5kgs / 203.5lbs

Chest Supported DB Row

1 x 12 @ 24kgs / 52.8lbs per hand
2 x 12 @ 28kgs / 61.6lbs per hand

 

[rikwebb]

W5D3

Paused Squats - 1ct Pause at the Bottom

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 2 @ 110kgs / 242lbs
1 x 2 @ 117.5kgs / 258.5lbs
4 x 3 @ 107.5kgs / 236.5lbs

Leg Press

1 x 10 @ 100kgs / 220lbs
1 x 10 @ 140kgs / 308lbs
2 x 10 @ 180kgs / 396lbs

Lat Pulldown

1 x 12 @ 68kgs / 149.6lbs
1 x 12 @ 75kgs / 165lbs
2 x 12 @ 82kgs / 180.4lbs

Seated Cable Row

1 x 10 @ 50kgs / 110lbs
1 x 10 @ 100kgs / 220lbs
1 x 12 @ 120kgs / 264lbs
2 x 12 @ 140kgs / 308lbs

Deadbug with Roller

2 x 10 per side

 

[rikwebb]

Saturday - W5D4

Paused Deadlifts - Pause just off the floor

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 2 @ 120kgs / 264lbs
1 x 1 @ 130kgs / 286lbs
1 x 1 @ 135kgs / 297bs
4 x 2 @ 120kgs / 264lbs

DB RDL's

2 x 10 @ 34kgs / 70.4lbs per hand

Spoto Bench

1 x 5 @ 60kgs / 132lbs
3 x 5 @ 85kgs / 187bs

Chest Supported Row

3 x 12 @ 30kgs / 66lbs per hand

Neutral Grip Pulldowns

2 x 12 @ 82kgs / 180.4lbs

 

[rikwebb]

Block 2 W1D1

Squat

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 2 @ 120kgs / 264lbs
1 x 2 @ 130kgs / 286lbs
1 x 2 @ 135kgs / 297lbs
4 x 4 @ 110kgs / 242lbs

Leg Press

1 x 10 @ 120kgs / 264lbs
1 x 10 @ 170kgs / 374lbs
3 x 10 @ 215kgs / 473lbs

Tempo Bench (3,2,0)

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 2 @ 100kgs / 220lbs
1 x 1 @ 105kgs / 231lbs

Paused Bench (1ct)

1 x 3 @ 107kgs / 236.5lbs
3 x 6 @ 92.5kgs / 203.5lbs

Lat Pull Down

1 x 12 @ 68kgs / 149.6lbs
2 x 12 @ 84.5kgs / 185.9lbs

 

[rikwebb]

W1D2

3ct Paused Bench

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 2 @ 100kgs / 220lbs
1 x 1 @ 105kgs / 231lbs

1ct Paused Bench

4 x 3 @ 90kgs / 198lbs

Coan Deadlift

1 x 3 @ 60kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
1 x 3 @ 135kgs / 297lbs
1 x 3 @ 145kgs / 319lbs
1 x 3 @ 130kgs / 286lbs
2 x 5 @ 120kgs / 264lbs


BB RDL

2 x 7 @ 85kgs / 187.5lbs

Chest Supported DB Row

1 x 12 @ 24kgs / 52.8lbs per hand
2 x 12 @ 30kgs / 66lbs per hand

 

[rikwebb]

W1D3

Paused Squats - 1ct Pause at the Bottom

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 2 @ 110kgs / 242lbs
1 x 1 @ 125kgs / 275lbs
3 x 4 @ 105kgs / 231lbs

Leg Press

1 x 10 @ 120kgs / 264lbs
1 x 10 @ 170kgs / 374lbs
2 x 10 @ 220kgs / 484lbs

Lat Pulldown

1 x 12 @ 68kgs / 149.6lbs
1 x 12 @ 75kgs / 165lbs
2 x 12 @ 84.5kgs / 185.9lbs

Seated Cable Row

1 x 10 @ 100kgs / 220lbs
1 x 12 @ 120kgs / 264lbs
2 x 12 @ 140kgs / 308lbs

Deadbug with Roller

2 x 10 per side

 

[rikwebb]

Saturday - W1D4

Paused Deadlifts - Pause just off the floor

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 2 @ 120kgs / 264lbs
1 x 1 @ 130kgs / 286lbs
1 x 1 @ 137.5kgs / 302.5bs
4 x 2 @ 120kgs / 264lbs

DB RDL's

2 x 10 @ 34kgs / 70.4lbs per hand

Spoto Bench

1 x 5 @ 60kgs / 132lbs
1 x 5 @ 80kgs / 176bs
3 x 5 @ 87.5kgs / 192.5lbs

Chest Supported Row

3 x 12 @ 30kgs / 66lbs per hand

Neutral Grip Pulldowns

2 x 12 @ 84.5kgs / 185.9lbs