Goals & Gains Riks Training Log

Sheiko #31 W4D3

Bench Press

1 x 5 @ 60kgs / 132lbs
1 x 5 @ 70kgs / 154lbs
5 x 4 @ 80kgs / 176lbs

Flyes

5 x 10 @ 20kgs / 44lbs

Squat

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

SOHP 5/3/1 W4

1 x 5 @ 25kgs / 55lbs
1 x 5 @ 30kgs / 66lbs
1 x 3 @ 37.5kgs / 82.5lbs
5 x 10 @ 32.5kgs / 71.5lbs

Side Lateral Raise

3 x 10 @ 12.5kgs / 27.5lbs

Onto #32 on Monday

 
Sheiko #32 W1D1

Bench

1 x 3 @ 55kgs / 121lbs
1 x 3 @ 65kgs / 143lbs
2 x 3 @ 77.5kgs / 170.5lbs
3 x 2 @ 82.5kgs / 181.5lbs

Band Pull Aparts

5 x 10

JM Press

4 x 10 @ 60kgs / 132lbs

Tate Press

3 x 10 @ 22.5kgs / 49.5lbs

Squat

1 x 3 @ 67.5kgs / 148.5lbs
1 x 3 @ 82.5kgs / 181.5lbs
2 x 3 @ 95kgs / 209lbs
3 x 2 @ 102.5kgs / 225.5lbs

Good Mornings

5 x 5 @ 60kgs / 132lbs

Bent Over Row

5 x 8 @ 80kgs / 176lbs

Bent Over Straight Arm Pulldown ( 1 side at a time)

4 x 10 @ 15kgs / 33lbs
 
From yesterday

Sheiko #32 W1D2 (aka the 105% session)

Squat

1 x 3 @ 67.5kgs / 148.5lbs
2 x 3 @ 82.5kgs / 181.5lbs
2 x 2 @ 95kgs / 209lbs
1 x 2 @ 110kgs / 242lbs
1 x 1 @ 122.5kgs / 269.5lbs
1 x 1 @ 137.5kgs / 302.5lbs
1 x 1 @ 142.5kgs / 313.5lbs
1 x 1 @ 147.5kgs / 324.5lbs

Bench

1 x 3 @ 55kgs / 121lbs
1 x 3 @ 65kgs / 143lbs
2 x 2 @ 77.5kgs / 170.5lbs
1 x 2 @ 87.5kgs / 192.5lbs
1 x 1 @ 100kgs / 220lbs
1 x 1 @ 112.5kgs / 247.5lbs
1 x 1 @ 115kgs / 253lbs

Deadlift

1 x 3 @ 75kgs / 165lbs
1 x 2 @ 90kgs / 198lbs
2 x 2 @ 105kgs / 231lbs
1 x 1 @ 120kgs / 264lbs
1 x 1 @ 135kgs / 297lbs
1 x 1 @ 150kgs / 330lbs
1 x 1 @ 155kgs / 341lbs
 
Bench

1 x 3 @ 55kgs / 121lbs
1 x 3 @ 65kgs / 143lbs
2 x 3 @ 77.5kgs / 170.5lbs
5 x 3 @ 82.5kgs / 181.5lbs

Band Pull Aparts

5 x 10

JM Press

4 x 10 @ 60kgs / 132lbs

Tate Press

3 x 10 @ 22.5kgs / 49.5lbs

Squat

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

Good Mornings

5 x 5 @ 60kgs / 132lbs

Bent Over Row

5 x 8 @ 80kgs / 176lbs

Bent Over Straight Arm Pulldown ( 1 side at a time)

4 x 10 @ 15kgs / 33lbs
 
Sheiko #32 W2D2

Bench

1 x 3 @ 55kgs / 121lbs
1 x 3 @ 65kgs / 143lbs
2 x 3 @ 77.5kgs / 170.5lbs
2 x 3 @ 82.5kgs / 181.5lbs
3 x 2 @ 92.5kgs / 203.5lbs

Band Pull Aparts

5 x 10

Deadlift to Knees

1 x 3 @ 75kgs / 165lbs
2 x 2 @ 90kgs / 198lbs
2 x 2 @ 97.5kgs / 214.5lbs
3 x 1 @ 105kgs / 231lbs

Deadlift

1 x 3 @ 75kgs / 165lbs
1 x 3 @ 90kgs / 198lbs
2 x 3 @ 105kgs / 231lbs
5 x 3 @ 120kgs / 264lbs

Face Pulls

4 x 10 @ 62.5kgs / 137.5lbs

Ab Wheel

4 x 10

Deadbugs

4 x 8

Hammer Curls

3 x 10 @ 12.5kgs / 27.5lbs
 
Had a bit of a back/hip issue end of last week so rested for a few days and that seemed to sort it out. Redid the first two sessions of W2 on Tues/Thurs.

Sheiko #32 W2D3 + SOHP 5/3/1 W2

Bench

1 x 3 @ 55kgs / 121lbs
1 x 3 @ 65kgs / 143lbs
2 x 3 @ 77.5kgs / 170.5lbs
5 x 3 @ 87.5kgs / 192.5lbs
1 x 4 @ 55kgs / 121lbs
1 x 4 @ 65kgs / 143lbs
4 x 4 @ 77.5kgs / 170.5lbs

Flyes

5 x 10 @ 22.5kgs / 49.5lbs

Squat

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

SOHP

1 x 5 @ 25kgs / 55lbs
1 x 5 @ 32.5kgs / 71.5lbs
1 x 3 @ 40kgs / 828lbs
1 x 3 @ 45kgs / 99lbs
1 x 3 @ 52.5kgs / 115.5lbs
1 x 3+3 @ 57.5kgs / 126.5lbs ( lost a little rhythm on these, knew i could of done more.
5 x 10 @ 32.5kgs / 71.5lbs

Side Lateral Raise

3 x 10 @ 12.5kgs / 27.5lbs
 
Sheiko #32 W3D1

Paused Bench (3 second count at bottom)

1 x 3 @ 55kgs / 121lbs
1 x 3 @ 65kgs / 143lbs
2 x 3 @ 77.5kgs / 170.5lbs
3 x 2 @ 82.5kgs / 181.5lbs
3 x 1 @ 92.5kgs / 203.5lbs

Band Pull Aparts

5 x 10

JM Press

4 x 10 @ 60kgs / 132lbs

Tate Press

3 x 10 @ 22.5kgs / 49.5lbs

Squat

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

Good Mornings

5 x 5 @ 60kgs / 132lbs

Bent Over Row

5 x 8 @ 80kgs / 176lbs

Bent Over Straight Arm Pulldown ( 1 side at a time)

4 x 10 @ 15kgs / 33lbs
 
Sheiko #32 W3D2

Bench

1 x 3 @ 55kgs / 121lbs
1 x 3 @ 65kgs / 143lbs
2 x 3 @ 77.5kgs / 170.5lbs
5 x 2 @ 87.5kgs / 192.5lbs

Rear Delt Flyes

5 x 10 @ 15kgs / 33lbs

Deadlift

1 x 3 @ 75kgs / 165lbs
2 x 3 @ 90kgs / 198lbs
2 x 3 @ 105kgs / 231lbs
5 x 2 @ 112.5kgs / 247.5lbs

Face Pulls

4 x 10 @ 62.5kgs / 137.5lbs

Ab Wheel

4 x 10

Deadbugs

4 x 8

Hammer Curls

3 x 10 @ 12.5kgs / 27.5lbs
 
Sheiko #32 W3D3

Bench

1 x 3 @ 55kgs / 121lbs
1 x 3 @ 65kgs / 143lbs
2 x 3 @ 77.5kgs / 170.5lbs
4 x 2 @ 82.5kgs / 181.5lbs

Band Pull Aparts

5 x 10

Squat

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

SOHP W3

1 x 5 @ 25kgs / 55lbs
1 x 5 @ 32.5kgs / 71.5lbs
1 x 3 @ 40kgs / 828lbs
1 x 5 @ 50kgs / 110lbs
1 x 3 @ 55kgs / 121lbs
1 x 1+6 @ 62.5kgs / 137.5lbs (Felt much better than last week)
5 x 10 @ 32.5kgs / 71.5lbs

Side Lateral Raise

3 x 10 @ 12.5kgs / 27.5lbs

Gonna skip week 4 as its only 2 light sessions for meet prep week and go onto #37.
 
Sheiko #37 W1D1

Bench

1 x 5 @ 57.5kgs / 126.5lbs
2 x 4 @ 70kgs / 154lbs
2 x 3 @ 80kgs / 176lbs
5 x 3 @ 87.5kgs / 192.5lbs
1 x 6 @ 57.5kgs/ 126.5lbs
2 x 6 @ 70kgs / 154lbs
4 x 6 @ 75kgs / 165lbs

Band Pull Aparts

5 x 10

Flyes

3 x 10 @ 15kgs / 33lbs

JM Press

4 x 10 @ 62.5kgs / 137.5lbs

Tate Press

3 x 10 @ 20kgs / 44lbs

Squat

1 x 5 @ 72.5kgs/ 159.5lbs
2 x 5 @ 87.5kgs / 192.5lbs
5 x 5 @ 102.5kgs / 225.5lbs

Good Mornings

5 x 5 @ 62.5kgs / 137.5lbs

Bent Over Row

5 x 8 @ 82.5kgs / 181.5lbs

Bent Over Straight Arm Pulldown ( 1 side at a time)

4 x 10 @ 20kgs / 44lbs
 
Sheiko #37 W1 D2

Incline Bench

6 x 4 @ 65kgs / 143lbs

Band Pull Aparts

5 x 10

Deadlifts

1 x 5 @ 77.5kgs / 170.5lbs
2 x 5 @ 92.5kgs / 203.5lbs
2 x 4 @ 107.5kgs / 236.5lbs
4 x 3 @ 115kgs / 253lbs

Rack Pulls

1 x 5 @ 77.5kgs / 170.5lbs
2 x 5 @ 92.5kgs / 203.5lbs
2 x 4 @ 107.5kgs / 236.5lbs
4 x 3 @ 125kgs / 275lbs

Face Pulls

4 x 10 @ 65kgs / 143lbs

Ab Wheel

4 x 10

Dead Bugs

4 x 8

Hammer Curls

3 x 10 @ 15kgs / 33lbs
 
Sheiko #37 W1D3

Bench

1 x 7 @ 57.5kgs / 126.5lbs
1 x 6 @ 62.5kgs / 137.5lbs
1 x 5 @ 70kgs / 154lbs
1 x 4 @ 75kgs / 165lbs
2 x 3 @ 80kgs / 176lbs
2 x 2 @ 87.5gs / 192.5lbs
2 x 3 @ 80kgs / 176lbs
1 x 4 @ 75gs / 165lbs
1 x 6 @ 70kgs / 154lbs
1 x 8 @ 62.5kgs / 137.5lbs
1 x 10 @ 57.5kgs / 126.5lbs

Flyes

5 x 10 @ 20gs / 44lbs

Squat

1 x 5 @ 72.5kgs / 159.5lbs
2 x 4 @ 87.5kgs / 192.5lbs
2 x 3 @ 102.5kgs / 225.5lbs
5 x 3 @ 110kgs / 242lbs

SOHP

1 x 5 @ 27.5kgs / 60.5lbs
1 x 5 @ 32.5gs / 70.5lbs
1 x 3 @ 40kgs / 88lbs
1 x 5 @ 42.5kgs / 93.5lbs
1 x 5 @ 50kgs / 110lbs
1 x 5+3 @ 57.5kgs / 126.5lbs
5 x 10 @ 32.5kgs / 70.5lbs

Side Lateral Raise

3 x 10 @ 15kgs / 33lbs
 
Sheiko #37 W2D1

Bench

1 x 5 @ 57.5kgs / 126.5lbs
1 x 4 @ 70kgs / 154lbs
2 x 3 @ 80kgs / 176lbs
6 x 2 @ 92.5kgs / 203.5lbs

Band Pull Aparts

5 x 10

Flyes

3 x 10 @ 20kgs / 44lbs

JM Press

4 x 10 @ 62.5kgs / 137.5lbs

Tate Press

3 x 10 @ 20kgs

Squat

1 x 5 @ 72.5kgs / 159.5lbs
2 x 4 @ 87.5kgs / 192.5lbs
2 x 3 @ 102.5kgs / 225.5lbs
5 x 3 @ 117.5kgs / 258.5lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 95kgs / 209lbs
4 x 3 @ 110kgs / 242lbs

Good Mornings

5 x 5 @ 62.5kgs / 137.5lbs

Bent Over Row

5 x 8 @ 82.5kgs / 181.5lbs

Bent Over Straight Arm Pulldown ( 1 side at a time)

4 x 10 @ 20kgs / 44lbs
 
Sheiko #37 W2D2

Bench

1 x 5 @ 57.5kgs / 126.5lbs
2 x 5 @ 70kgs / 154lbs
5 x 4 @ 80kgs / 176lbs

Flyes

5 x 10 @ 20kgs / 44lbs

Deadlift to Knees

1 x 4 @ 77.5kgs / 170.5lbs
2 x 4 @ 92.5kgs / 203.5lbs
4 x 4 @ 107.5kgs / 236.5lbs

Deadlift

1 x 4 @ 77.5kgs / 170.5lbs
2 x 4 @ 92.5kgs / 203.5lbs
2 x 3 @ 107.5kgs / 236.5lbs
5 x 3 @ 115kgs / 253lbs

Face Pulls

4 x 10 @ 65kgs / 143lbs

Ab Wheel

4 x 10

Dead Bugs

4 x 8

Hammer Curls

3 x 10 @ 15kgs / 33lbs
 
Sheiko #37 W2D3

Bench

1 x 6 @ 57.5kgs / 126.5lbs
1 x 5 @ 70kgs / 154lbs
2 x 4 @ 80kgs / 176lbs
2 x 3 @ 87.5gs / 192.5lbs
2 x 2 @ 92.5kgs / 203.5lbs
2 x 1 @ 100kgs / 220lbs
1 x 4 @ 87.5gs / 192.5lbs
1 x 5 @ 80kgs / 176lbs
1 x 6 @ 70kgs / 154lbs
1 x 7 @ 57.5kgs / 126.5lbs

singles at 100kgs were extra reps

Band Pull Aparts

5 x 10

Squat

1 x 5 @ 72.5kgs / 159.5lbs
2 x 4 @ 87.5kgs / 192.5lbs
2 x 3 @ 102.5kgs / 225.5lbs
6 x 3 @ 110kgs / 242lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 95kgs / 209lbs
4 x 2 @ 110kgs / 242lbs

SOHP

1 x 5 @ 27.5kgs / 60.5lbs
1 x 5 @ 32.5gs / 70.5lbs
1 x 3 @ 40kgs / 88lbs
1 x 3 @ 45kgs / 99lbs
1 x 3 @ 52.5kgs / 115.5lbs
1 x 3+6 @ 57.5kgs / 126.5lbs
3 x 3 @ 60kgs / 132lbs
2 x 2 @ 65kgs / 143lbs

didn't feel like doing the 5 x 10's this week, did some triples and doubles instead

Side Lateral Raise

3 x 10 @ 15kgs / 33lbs
 
Sheiko #37 W3D1

Bench

1 x 5 @ 57.5kgs / 126.5lbs
1 x 4 @ 70kgs / 154lbs
2 x 3 @ 80kgs / 176lbs
5 x 3 @ 92.5kgs / 203.5lbs

Band Pull Aparts

5 x 10

Flyes

3 x 10 @ 20kgs / 44lbs

JM Press

4 x 10 @ 62.5kgs / 137.5lbs

Tate Press

3 x 10 @ 20kgs

Squat

1 x 5 @ 72.5kgs / 159.5lbs
2 x 4 @ 87.5kgs / 192.5lbs
2 x 3 @ 102.5kgs / 225.5lbs
5 x 3 @ 117.5kgs / 258.5lbs
1 x 5 @ 72.5kgs / 159.5lbs
1 x 5 @ 87.5kgs / 192.5lbs
5 x 5 @ 102.5kgs / 225.5lbs

Good Mornings

5 x 5 @ 62.5kgs / 137.5lbs

Bent Over Row

5 x 8 @ 82.5kgs / 181.5lbs

Bent Over Straight Arm Pulldown ( 1 side at a time)

4 x 10 @ 20kgs / 44lbs
 
Sheiko #37 W3 D2

Bench

1 x 6 @ 57.5kgs / 126.5lbs
1 x 5 @ 70kgs / 154lbs
2 x 4 @ 80kgs / 176lbs
2 x 3 @ 87.5gs / 192.5lbs
2 x 2 @ 92.5kgs / 203.5lbs
2 x 3 @ 87.5gs / 192.5lbs
1 x 4 @ 80kgs / 176lbs
1 x 5 @ 75kgs / 165lbs
1 x 6 @ 70kgs / 154lbs
1 x 7 @ 62.5kgs / 137.5lbs
1 x 8 @ 57.5kgs / 126.5lbs

Flyes

5 x 10 @ 20kgs / 44lbs

Deadlift to Knees

1 x 4 @ 77.5kgs / 170.5lbs
1 x 4 @ 92.5kgs / 203.5lbs
2 x 4 @ 107.5kgs / 236.5lbs
4 x 4 @ 115kgs / 253lbs

Rack Pulls

1 x 5 @ 92.5kgs / 203.5lbs
2 x 5 @ 107.5kgs / 236.5lbs
4 x 4 @ 125kgs / 275lbs

Face Pulls

4 x 10 @ 65kgs / 143lbs

Ab Wheel

4 x 10

Dead Bugs

4 x 8

Hammer Curls

3 x 10 @ 15kgs / 33lbs
 
Sheiko #37 W2D3

Bench

1 x 6 @ 57.5kgs / 126.5lbs
1 x 5 @ 70kgs / 154lbs
2 x 3 @ 80kgs / 176lbs
5 x 2 @ 92.5kgs / 203.5lbs
1 x 6 @ 57.5kgs / 126.5lbs
2 x 6 @ 70kgs / 154lbs
4 x 6 @ 75kgs / 165lbs

Rear Delt Flyes

5 x 10 @ 12.5kgs / 27.5lbs

Squat

1 x 5 @ 72.5kgs / 159.5lbs
1 x 5 @ 87.5kgs / 192.5lbs
2 x 5 @ 102.5kgs / 225.5lbs
5 x 4 @ 110kgs / 242lbs

SOHP

1 x 5 @ 27.5kgs / 60.5lbs
1 x 5 @ 32.5gs / 70.5lbs
1 x 3 @ 40kgs / 88lbs
1 x 3 @ 50kgs / 110lbs
1 x 3 @ 55kgs / 121lbs
1 x 1+4 @ 62.5kgs / 137.5lbs
5 x 10 @ 32.5kgs / 71.5lbs

Side Lateral Raise

3 x 10 @ 15kgs / 33lbs
 
Sheiko #37 W4D1

Bench

1 x 5 @ 57.5kgs / 126.5lbs
1 x 4 @ 70kgs / 154lbs
2 x 3 @ 80kgs / 176lbs
5 x 3 @ 92.5kgs / 203.5lbs

Band Pull Aparts

5 x 10

Flyes

3 x 10 @ 20kgs / 44lbs

JM Press

4 x 10 @ 62.5kgs / 137.5lbs

Tate Press

3 x 10 @ 20kgs

Squat

1 x 5 @ 72.5kgs / 159.5lbs
1 x 4 @ 87.5kgs / 192.5lbs
2 x 3 @ 102.5kgs / 225.5lbs
2 x 3 @ 117.5kgs / 258.5lbs
3 x 2 @ 125kgs / 275lbs
1 x 5 @ 72.5kgs / 159.5lbs
1 x 4 @ 87.5kgs / 192.5lbs
2 x 3 @ 102.5kgs / 225.5lbs
4 x 2 @ 117.5kgs / 258.5lbs

Good Mornings

5 x 5 @ 62.5kgs / 137.5lbs

Bent Over Row

5 x 8 @ 82.5kgs / 181.5lbs

Bent Over Straight Arm Pulldown ( 1 side at a time)

4 x 10 @ 20kgs / 44lbs
 
rikwebb said:
Sheiko #37 W2D3

Bench

1 x 6 @ 57.5kgs / 126.5lbs
1 x 5 @ 70kgs / 154lbs
2 x 3 @ 80kgs / 176lbs
5 x 2 @ 92.5kgs / 203.5lbs
1 x 6 @ 57.5kgs / 126.5lbs
2 x 6 @ 70kgs / 154lbs
4 x 6 @ 75kgs / 165lbs

Rear Delt Flyes

5 x 10 @ 12.5kgs / 27.5lbs

Squat

1 x 5 @ 72.5kgs / 159.5lbs
1 x 5 @ 87.5kgs / 192.5lbs
2 x 5 @ 102.5kgs / 225.5lbs
5 x 4 @ 110kgs / 242lbs

SOHP

1 x 5 @ 27.5kgs / 60.5lbs
1 x 5 @ 32.5gs / 70.5lbs
1 x 3 @ 40kgs / 88lbs
1 x 3 @ 50kgs / 110lbs
1 x 3 @ 55kgs / 121lbs
1 x 1+4 @ 62.5kgs / 137.5lbs
5 x 10 @ 32.5kgs / 71.5lbs

Side Lateral Raise

3 x 10 @ 15kgs / 33lbs
Click to expand...

This was a single workout? Did you sleep for 2 days after? FFS!
 
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