Goals & Gains Riks Training Log

Sheiko #40 W3D3

Bench

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

Band Pull Aparts 5 x 10

Squat

1 x 5 @ 65kgs / 143lbs
1 x 4 @ 77.5kgs / 170.5lbs
2 x 3 @ 90kgs / 198lbs
3 x 3 @ 105kgs / 231lbs
4 x 2 @ 110kgs / 242lbs

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 @ 42.5kgs / 93.5lbs
1 x 3 @ 47.5kgs / 104.5
1 x 1+7 @ 55kgs/ 121lbs
5 x 10 @ 30kgs / 66lbs

Side Lateral Raises

3 x 10 @ 10kgs / 22lbs
 
Sheiko #40 W4D1

Paused Bench (3 second pause at bottom)

1 x 5 @ 50kgs / 110lbs
1 x 4 @ 60kgs / 132lbs
2 x 3 @ 70kgs / 154lbs
3 x 3 @ 80kgs / 176lbs
4 x 2 @ 85kgs / 187lbs

Dumbbell Flat Flye

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
5 x 3 @ 105kgs / 231lbs
1 x 5 @ 65kgs / 143lbs
1 x 5 @ 77.5kgs / 170.5lbs
1 x 5 @ 90kgs / 198lbs
4 x 4 @ 97.5kgs / 214.5lbs

Good Mornings

5 x 5 @ 52.5kgs / 115.5lbs

Bent Over Rows

5 x 8 @ 67.5kgs / 148.5lbs
 
Havent trained as much as i'd liked the last couple of weeks, didnt help my wife giving me her bad cold which set me back a couple of days either.

Sheiko #40 W4D3

1 x 5 @ 50kgs / 110lbs
1 x 4 @ 60kgs / 132lbs
2 x 3 @ 70kgs / 154lbs
6 x 2 @ 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
3 x 3 @ 105kgs / 231lbs
3 x 2 @ 110kgs / 242lbs
3 x 3 @ 105kgs / 231lbs
1 x 6 @ 65kgs / 143lbs
1 x 6 @ 77.5kgs / 170.5lbs
4 x 6 @ 85kgs / 187lbs

SOHP (deload week)

1 x 5 @ 22.5kgs / 49.5lbs
1 x 5 @ 27.5kgs / 60.5lbs
1 x 3 @ 35kgs / 77lbs
5 x 10 @ 30kgs / 66lbs

Side Lateral Raises

3 x 10 @ 10kgs / 22lbs

Back to #29 on Monday
 
Sheiko #29 W1D1

Paused Bench ( 3 second pause at bottom)

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

Band Pull Aparts

5 x 10

JM Press

4 x 10 @ 55kgs / 121lbs

Tate Press

3 x 10 @ 20kgs / 44lbs

Squat

1 x 5 @ 65kgs / 143lbs
2 x 5 @ 80kgs / 176lbs
5 x 5 @ 92.5kgs / 203.5lbs

Good Mornings

5 x 5 @ 52.5kgs / 115.5lbs

Bent Over Rows

5 x 8 @ 70kgs / 154lbs
 
Sheiko #29 W1D2

Incline Bench

4 x 6 @ 60kgs / 132lbs

Band Pull Aparts

5 x 10

Deadlift to Knees

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

Deadlift

1 x 1 @ 120kgs / 264lbs
1 x 1 @ 130kgs / 286lbs
1 x 1 @ 140kgs / 308lbs
1 x 1 @ 145gs / 319lbs

Wanted to do some heavier singles

Rack Pulls

1 x 4 @ 75kgs / 165lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @ 102.5kgs / 225.5lbs
4 x 3 @ 115kgs / 253lbs

Face Pulls

4 x 10 @ 55kgs / 121lbs

Ab Wheel

4 x 10

Dead Bugs

4 x 8
 
Sheiko #29 W1D3 + 5/3/1 SOHP

Bench

1 x 5 @ 50kgs / 110lbs
1 x 5 @ 60kgs / 132lbs
1 x 4 @ 70kgs / 154lbs
2 x 3 @ 75kgs / 165lbs
2 x 2 @ 82.5kgs / 181.5lbs
2 x 3 @ 75kgs / 165lbs
1 x 4 @ 70kgs / 154lbs
1 x 6 @ 60kgs / 132lbs
1 x 8 @ 50kgs / 110lbs

Flyes

5 x 10 @ 20kgs / 44lbs

Squat

1 x 5 @ 65kgs / 143lbs
2 x 4 @ 80kgs / 176lbs
2 x 3 @ 92.5kgs / 203.5lbs
5 x 3 @ 100kgs / 220lbs

SOHP

1 x 5 @ 22.5kgs / 49.5lbs
1 x 5 @ 30kgs / 66lbs
1 x 3 @ 35kgs / 77lbs
1 x 5 @ 37.5kgs / 82.5lbs
1 x 5 @ 45kgs / 99lbs
1 x 5+5 @ 50kgs / 110lbs
5 x 10 @ 30kgs / 66lbs

Side Lateral Raises

3 x 10 @ 10kgs / 22lbs
 
Sheiko #29 W2D1

Paused Bench ( 3 second pause at bottom)

1 x 5 @ 50kgs / 110lbs
1 x 4 @ 60kgs / 132lbs
2 x 3 @ 70kgs / 154lbs
5 x 3 @ 82.5kgs / 181.5lbs

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 @ 80kgs / 176lbs
2 x 3 @ 92.5kgs / 203.5lbs
5 x 2 @ 105kgs / 231lbs

Front Squat

2 x 3 @ 60kgs / 132lbs
2 x 3 @ 72.5kgs / 159.5lbs
4 x 2 @ 80kgs / 176lbs

Good Mornings

3 x 5 @ 52.5kgs / 115.5lbs
2 x 5 @ 55kgs / 121lbs

Bent Over Row

3 x 8 @ 70kgs / 154lbs
2 x 8 @ 72.5kgs / 159.5lbs
 
Sheiko #29 W2D2

Bench

1 x 6 @ 50kgs / 110lbs
2 x 6 @ 60kgs / 132lbs
4 x 6 @ 65kgs / 143lbs

Band Pull Aparts

5 x 10

Deadlift to Knees

1 x 3 @ 67.5kgs / 48.5lbs
1 x 3 @ 82.5kgs / 181.5lbs
2 x 3 @ 95kgs / 209lbs
4 x 2 @ 102.5kgs / 225.5lbs

Rack Pulls

1 x 4 @ 75kgs / 165lbs
1 x 4 @ 90kgs / 198lbs
2 x 4 @ 102.5kgs / 225.5lbs
4 x 4 @ 110kgs / 242lbs

Face Pulls

4 x 10 @ 60kgs / 132lbs

Ab Wheel

4 x 10

Dead Bugs

3 x 8

Dumbbell Bicep Curls

3 x 10 @ 10kgs / 22lbs
 
Sheiko #29 W2D3

Bench

1 x 5 @ 50kgs / 110lbs
1 x 4 @ 60kgs / 132lbs
2 x 3 @ 70kgs / 154lbs
2 x 2 @ 82.5kgs / 181.5lbs
1 x 3 @ 75kgs / 165lbs
1 x 5 @ 65kgs / 143lbs
1 x 7 @ 55kgs / 121lbs

Dumbbell Flyes

5 x 10 @ 20kgs / 44lbs

Squat

1 x 5 @ 65kgs / 143lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 92.5kgs / 203.5lbs
5 x 2 @ 105kgs / 231lbs
1 x 5 @ 65kgs / 143lbs
2 x 5 @ 80kgs / 176lbs
4 x 4 @ 92.5kgs / 203.5lbs

SOHP

1 x 5 @ 22.5kgs / 49.5lbs
1 x 5 @ 30kgs / 66lbs
1 x 3 @ 35kgs / 77lbs
1 x 3 @ 40kgs / 88lbs
1 x 3 @ 47.5kgs / 104.5lbs
1 x 3+7 @ 52.5kgs / 115.5lbs
5 x 10 @ 30kgs / 66lbs

Side Lateral Raise

3 x 10 @ 10kgs / 22lbs
 
Sheiko #29 W3D1

Paused Bench ( 3 second pause at bottom)

1 x 5 @ 50kgs / 110lbs
1 x 4 @ 60kgs / 132lbs
2 x 3 @ 70kgs / 154lbs
6 x 23@ 82.5kgs / 181.5lbs

Dumbbell Flyes

5 x 10 @ 20kgs / 44lbs

JM Press

4 x 10 @ 55kgs / 121lbs

Tate Press

3 x 10 @ 20kgs / 44lbs

Squat

1 x 5 @ 72.5kgs / 159.5lbs
1 x 4 @ 85kgs / 187lbs
2 x 3 @ 100kgs / 220lbs
4 x 2 @ 112.5kgs / 247.5lbs
1 x 3 @ 65kgs / 143lbs
1 x 3 @ 80kgs / 176lbs
4 x 3 @ 105kgs / 231lbs

Good Mornings

5 x 5 @ 55kgs / 121lbs

Bent Over Row

5 x 8 @ 72.5kgs / 159.5lbs
 
I do not miss the deadlift to knees, no sir.

Great work dude.
 
Sheiko #29 W3D2

Bench

1 x 5 @ 50kgs / 110lbs
1 x 4 @ 60kgs/ 132lbs
2 x 3 @ 70kgs / 154lbs
3 x 2 @ 82.5kgs / 181.5lbs
2 x 2 @ 87.5kgs / 192.5lbs
2 x 3 @ 82.5kgs / 181.5lbs

Band Pull Aparts

5 x 10

Deficit Deadlift

2 x 3 @ 67.5kgs / 148.5lbs
2 x 3 @ 82.5kgs / 181.5lbs
4 x 3 @ 90kgs / 198lbs

Rack Pulls

1 x 4 @ 82.5kgs / 181.5lbs
2 x 4 @ 95kgs / 209lbs
2 x 3 @ 110kgs / 242lbs
3 x 2 @ 122.5kgs / 269.5lbs

Face Pulls

4 x 10 @ 60kgs / 132lbs

Ab Wheel

4 x 10

Dead Bugs

4 x 8

Dumbbell Bicep Curl

3 x 10 @ 10kgs / 22lbs
 
Sheiko #29 W3D3 + SOHP 5/3/1

Bench

1 x 5 @ 50kgs / 110lbs
1 x 4 @ 60kgs/ 132lbs
2 x 3 @ 70kgs / 154lbs
7 x 3 @ 82.5kgs / 181.5lbs

Band Pull Aparts

5 x 10

Squat

1 x 5 @ 65kgs / 143lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 92.5kgs / 203.5lbs
6 x 3 @ 105kgs / 231lbs

Belted Squat

1 x 1 @ 112.5kgs / 247.5lbs
1 x 1 @ 120kgs / 264lbs
1 x 1 @ 125kgs / 275lbs
1 x 1 @ 130kgs / 286lbs
1 x 1 @ 135kgs / 297lbs
1 x 1 @ 137.5kgs / 302.5lbs

Got a new SBD belt and wanted to see how it felt.

SOHP

1 x 5 @ 22.5kgs / 49.5lbs
1 x 5 @ 30kgs / 66lbs
1 x 3 @ 35kgs / 77lbs
1 x 5 @ 45kgs / 99lbs
1 x 3 @ 50kgs / 110lbs
1 x 1+7 @ 55kgs / 121lbs
5 x 10 @ 30kgs / 66lbs

Side Lateral Raises

3 x 10 @ 10kgs / 22lbs
 
Sheiko #29 W4D1

Paused Bench ( 3 second pause at bottom)

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

Band Pull Aparts

5 x 10

JM Press

4 x 10 @ 55kgs / 121lbs

Tate Press

3 x 10 @ 20kgs / 44lbs

Squat

1 x 5 @ 65kgs / 143lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 92.5kgs / 203.5lbs
5 x 3 @ 105kgs / 231lbs

Front Squat

2 x 5 @ 52.5kgs / 115.5lbs
2 x 4 @ 65kgs / 143lbs
3 x 3 @ 80kgs / 176lbs

Good Mornings

5 x 5 @ 55kgs / 121lbs

Bent Over Row

5 x 8 @ 75kgs / 165lbs
 
How's the SBD belt? Did you buy it yourself with your bonus or did you get lucky and receive it as a Christmas gift?
 
MilkManUK said:
How's the SBD belt? Did you buy it yourself with your bonus or did you get lucky and receive it as a Christmas gift?
Click to expand...

no it was bonus money that went towards it, even though I did very nearly get a mirafit log for christmas but my wife decided against it was we currently gave nowhere to store it for now.

As for the belt it's great used it a couple of times now and really happy with it.
 
rikwebb said:
no it was bonus money that went towards it, even though I did very nearly get a mirafit log for christmas but my wife decided against it was we currently gave nowhere to store it for now.

As for the belt it's great used it a couple of times now and really happy with it.
Click to expand...
Nice. I bought my squat stands from Mirafit probably 5 or 6 years ago - whenever it was I started my garden gym, I was a bit dubious at first as they were very reasonably priced and I hadn't heard of the brand at the time. They've held up very well to my needs and I see they have since have established themselves over here sby sponsoring some of the strongman events. I'd buy from them again.
 
#Sheiko #29 W4D2

Bench

1 x 5 @ 50kgs / 110lbs
1 x 4 @ 60kgs/ 132lbs
2 x 3 @ 70kgs / 154lbs
2 x 3 @ 82.5kgs / 181.5lbs
3 x 2 @ 87.5kgs / 192.5lbs
1 x 5 @ 50kgs / 110lbs
1 x 5 @ 60kgs / 132lbs
4 x 5 @ 70kgs / 154lbs

Band Pull Aparts

5 x 10

Deadlift

1 x 3 @ 67.5kgs / 148.5lbs
1 x 3 @ 82.5kgs / 181.5lbs
2 x 3 @ 95kgs / 209lbs
2 x 3 @ 110kgs / 242lbs
3 x 2 @ 117.5kgs / 258.5lbs
3 x 2 @ 110kgs / 242lbs

Face Pulls

4 x 10 @ 60kgs / 132lbs

Ab Wheel

4 x 10

Dead Bugs

4 x 8

Hammer Curls

3 x 10 @ 10kgs / 22lbs
 
rikwebb said:
no it was bonus money that went towards it, even though I did very nearly get a mirafit log for christmas but my wife decided against it was we currently gave nowhere to store it for now.

As for the belt it's great used it a couple of times now and really happy with it.
Click to expand...

Isn’t it nice to get new gear?

I just used one for the first time yesterday. I liked it more than expected for sure.
 
Dan O said:
Isn’t it nice to get new gear?

I just used one for the first time yesterday. I liked it more than expected for sure.
Click to expand...

Yeah 100%, the last 6 months i've gotten new lifting shoes, knee sleeves and a belt. Feel kitted out now.

a new rack and maybe another set of 2 x 20kgs plates at some point then i'm done for a while..... until i see something else i want haha
 
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