Goals & Gains Riks Training Log
- Thread starter rikwebb
- Start date
- Joined
- Apr 24, 2011
- Messages
- 8,270
- Reaction score
- 11,753
Sheiko #29 W4D3
Bench
1 x 6 @ 50kgs / 110lbs
1 x 5 @ 60kgs/ 132lbs
2 x 4 @ 70kgs / 154lbs
2 x 3 @ 82.5kgs / 181.5lbs
2 x 2 @ 87.5kgs / 192.5lbs
2 x 3 @ 82.5kgs / 181.5lbs
1 x 4 @ 70kgs / 154lbs
1 x 6 @ 60kgs / 132lbs
1 x 8 @ 50kgs / 110lbs
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
SOHP W4
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 @ 50kgs / 110lbs
1 x 1 @ 60kgs / 132lbs
1 x 1 @ 65kgs / 143lbs
1 x 1 @ 70kgs / 154lbs (Tied with PR)
1 x F @ 72.5kgs / 159.5lbs
5 x 10 @ 30kgs / 66lbs
Side Lateral Raise
3 x 10 @ 10kgs / 22lbs
Was nice to hit my old PR on SOHP, onto #30 on Monday
Bench
1 x 6 @ 50kgs / 110lbs
1 x 5 @ 60kgs/ 132lbs
2 x 4 @ 70kgs / 154lbs
2 x 3 @ 82.5kgs / 181.5lbs
2 x 2 @ 87.5kgs / 192.5lbs
2 x 3 @ 82.5kgs / 181.5lbs
1 x 4 @ 70kgs / 154lbs
1 x 6 @ 60kgs / 132lbs
1 x 8 @ 50kgs / 110lbs
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
SOHP W4
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 @ 50kgs / 110lbs
1 x 1 @ 60kgs / 132lbs
1 x 1 @ 65kgs / 143lbs
1 x 1 @ 70kgs / 154lbs (Tied with PR)
1 x F @ 72.5kgs / 159.5lbs
5 x 10 @ 30kgs / 66lbs
Side Lateral Raise
3 x 10 @ 10kgs / 22lbs
Was nice to hit my old PR on SOHP, onto #30 on Monday
- Joined
- Apr 24, 2011
- Messages
- 8,270
- Reaction score
- 11,753
Sheiko #30 W1D1
Paused Bench (3 second pause at bottom)
1 x 5 @ 52.5kgs / 115.5lbs
2 x 4 @ 62.5kgs / 137.5lbs
2 x 3 @ 72.5kgs / 159.5lbs
5 x 3 @ 85kgs / 187lbs
1 x 5 @ 52.5kgs / 115.5lbs
1 x 5 @ 62.5kgs / 137.5lbs
5 x 5 @ 72.5kgs / 159.5lbs
Flyes
5 x 10 @ 20kgs / 44lbs
JM Press
4 x 10 @ 55kgs / 121lbs
Tate Press
3 x 10 @ 20kgs / 44lbs
Squat
1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 95kgs / 209lbs
5 x 3 @ 107.5kgs / 236.5lbs
1 x 5 @ 75kgs / 165lbs
1 x 4 @ 87.5kgs / 192.5lbs
5 x 3 @ 100kgs / 220lbs
Good Mornings
5 x 5 @ 55kgs / 121lbs
Bent Over Rows
5 x 8 @ 75kgs / 165lbs
Paused Bench (3 second pause at bottom)
1 x 5 @ 52.5kgs / 115.5lbs
2 x 4 @ 62.5kgs / 137.5lbs
2 x 3 @ 72.5kgs / 159.5lbs
5 x 3 @ 85kgs / 187lbs
1 x 5 @ 52.5kgs / 115.5lbs
1 x 5 @ 62.5kgs / 137.5lbs
5 x 5 @ 72.5kgs / 159.5lbs
Flyes
5 x 10 @ 20kgs / 44lbs
JM Press
4 x 10 @ 55kgs / 121lbs
Tate Press
3 x 10 @ 20kgs / 44lbs
Squat
1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 95kgs / 209lbs
5 x 3 @ 107.5kgs / 236.5lbs
1 x 5 @ 75kgs / 165lbs
1 x 4 @ 87.5kgs / 192.5lbs
5 x 3 @ 100kgs / 220lbs
Good Mornings
5 x 5 @ 55kgs / 121lbs
Bent Over Rows
5 x 8 @ 75kgs / 165lbs
- Joined
- Apr 24, 2011
- Messages
- 8,270
- Reaction score
- 11,753
No not yet, the person who was selling it forgot about us coming to collect it and was out so waiting on another time to collect all being well.
- Joined
- Apr 24, 2011
- Messages
- 8,270
- Reaction score
- 11,753
Sheiko #30 W1D2
Bench
1 x 5 @ 52.5kgs / 115.5lbs
1 x 5 @ 62.5kgs / 137.5lbs
2 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 77.5kgs / 170.5lbs
2 x 2 @ 85kgs / 187lbs
2 x 1 @ 90kgs / 198lbs
2 x 2 @ 85kgs / 187lbs
2 x 3 @ 77.5kgs / 170.5lbs
1 x 4 @ 72.5kgs / 159.5lbs
1 x 6 @ 67.5kgs / 148.5lbs
1 x 8 @ 62.5kgs / 137.5lbs
1 x 10 @ 57.5kgs / 126.5lbs
1 x 12 @ 52.5kgs / 115.5lbs
Band Pull Aparts
5 x 10
Deadlift
1 x 4 @ 70kgs / 154lbs
2 x 4 @ 85kgs / 187lbs
2 x 3 @ 97.5kgs / 214.5lbs
5 x 3 @ 112.5kgs / 247.5lbs
Rack Pulls
1 x 5 @ 85kgs / 187lbs
2 x 4 @ 97.5kgs / 214.5lbs
3 x 3 @ 112.5kgs / 247.5lbs
4 x 2 @ 125kgs / 275lbs
Face Pulls
4 x 10 @ 60kgs / 132lbs
Ab Wheel
4 x 10
Deadbugs
4 x 8
Hammer Curls
3 x 10 @ 10kgs / 22lbs
Bench
1 x 5 @ 52.5kgs / 115.5lbs
1 x 5 @ 62.5kgs / 137.5lbs
2 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 77.5kgs / 170.5lbs
2 x 2 @ 85kgs / 187lbs
2 x 1 @ 90kgs / 198lbs
2 x 2 @ 85kgs / 187lbs
2 x 3 @ 77.5kgs / 170.5lbs
1 x 4 @ 72.5kgs / 159.5lbs
1 x 6 @ 67.5kgs / 148.5lbs
1 x 8 @ 62.5kgs / 137.5lbs
1 x 10 @ 57.5kgs / 126.5lbs
1 x 12 @ 52.5kgs / 115.5lbs
Band Pull Aparts
5 x 10
Deadlift
1 x 4 @ 70kgs / 154lbs
2 x 4 @ 85kgs / 187lbs
2 x 3 @ 97.5kgs / 214.5lbs
5 x 3 @ 112.5kgs / 247.5lbs
Rack Pulls
1 x 5 @ 85kgs / 187lbs
2 x 4 @ 97.5kgs / 214.5lbs
3 x 3 @ 112.5kgs / 247.5lbs
4 x 2 @ 125kgs / 275lbs
Face Pulls
4 x 10 @ 60kgs / 132lbs
Ab Wheel
4 x 10
Deadbugs
4 x 8
Hammer Curls
3 x 10 @ 10kgs / 22lbs
- Joined
- Apr 24, 2011
- Messages
- 8,270
- Reaction score
- 11,753
Sheiko #30 W1D2 + SOHP 5/3/1 W1
Bench
1 x 5 @ 52.5kgs / 115.5lbs
2 x 4 @ 62.5kgs / 137.5lbs
2 x 3 @ 72.5kgs / 159.5lbs
6 x 2 @ 85kgs / 187lbs
Band Pull Aparts
5 x 10
Squat
1 x 5 @ 67.5kgs / 148.5lbs
2 x 4 @ 80kgs / 176lbs
2 x 3 @ 95kgs / 209lbs
5 x 3 @ 107.5kgs / 236.5lbs
1 x 5 @ 67.5kgs / 148.5lbs
2 x 5 @ 80kgs / 176lbs
4 x 4 @ 95kgs / 209lbs
SOHP
1 x 5 @ 25kgs / 55lbs
1 x 5 @ 30kgs / 66lbs
1 x 3 @ 35kgs / 77lbs
1 x 5 @ 40kgs / 88lbs
1 x 5 @ 45kgs / 99lbs
1 x 5 + 5 @ 52.5kgs / 115.5lbs
5 x 10 @ 30kgs / 66lbs
Side Lateral Raises
3 x 10 @ 10kgs / 22lbs
Bench
1 x 5 @ 52.5kgs / 115.5lbs
2 x 4 @ 62.5kgs / 137.5lbs
2 x 3 @ 72.5kgs / 159.5lbs
6 x 2 @ 85kgs / 187lbs
Band Pull Aparts
5 x 10
Squat
1 x 5 @ 67.5kgs / 148.5lbs
2 x 4 @ 80kgs / 176lbs
2 x 3 @ 95kgs / 209lbs
5 x 3 @ 107.5kgs / 236.5lbs
1 x 5 @ 67.5kgs / 148.5lbs
2 x 5 @ 80kgs / 176lbs
4 x 4 @ 95kgs / 209lbs
SOHP
1 x 5 @ 25kgs / 55lbs
1 x 5 @ 30kgs / 66lbs
1 x 3 @ 35kgs / 77lbs
1 x 5 @ 40kgs / 88lbs
1 x 5 @ 45kgs / 99lbs
1 x 5 + 5 @ 52.5kgs / 115.5lbs
5 x 10 @ 30kgs / 66lbs
Side Lateral Raises
3 x 10 @ 10kgs / 22lbs
- Joined
- Apr 24, 2011
- Messages
- 8,270
- Reaction score
- 11,753
Sheiko #30 W2D1
Paused Bench Press (3 second pause at bottom)
1 x 5 @ 52.5kgs / 115.5lbs
1 x 4 @ 62.5kgs / 137.5lbs
2 x 3 @ 72.5kgs / 159.5lbs
6 x 2 @ 85kgs / 187lbs
Flyes
5 x 10 @ 20kgs / 44lbs
JM Press
2 x 10 @ 55kgs / 121lbs
2 x 10 @ 57.5kgs / 126.5lbs
Tate Press
3 x 10 @ 20kgs / 44lbs
Squat
1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 95kgs / 209lbs
2 x 2 @ 107.5kgs / 236.5lbs
3 x 1 @ 120kgs / 264lbs
1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 95kgs / 209lbs
4 x 2 @ 107.5kgs / 236.5lbs
Good Morning
5 x 5 @ 55kgs / 121lbs
Bent Over Row
5 x 8 @ 75kgs / 165lbs
Paused Bench Press (3 second pause at bottom)
1 x 5 @ 52.5kgs / 115.5lbs
1 x 4 @ 62.5kgs / 137.5lbs
2 x 3 @ 72.5kgs / 159.5lbs
6 x 2 @ 85kgs / 187lbs
Flyes
5 x 10 @ 20kgs / 44lbs
JM Press
2 x 10 @ 55kgs / 121lbs
2 x 10 @ 57.5kgs / 126.5lbs
Tate Press
3 x 10 @ 20kgs / 44lbs
Squat
1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 95kgs / 209lbs
2 x 2 @ 107.5kgs / 236.5lbs
3 x 1 @ 120kgs / 264lbs
1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 95kgs / 209lbs
4 x 2 @ 107.5kgs / 236.5lbs
Good Morning
5 x 5 @ 55kgs / 121lbs
Bent Over Row
5 x 8 @ 75kgs / 165lbs
- Joined
- Apr 24, 2011
- Messages
- 8,270
- Reaction score
- 11,753
Sheiko #30 W2D2
Bench
1 x 5 @ 52.5kgs / 115.5lbs
1 x 5 @ 62.5kgs / 137.5lbs
2 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 77.5kgs / 170.5lbs
2 x 2 @ 85kgs / 187lbs
2 x 3 @ 77.5kgs / 170.5lbs
2 x 5 @ 72.5kgs / 159.5lbs
1 x 7 @ 62.5kgs / 137.5lbs
1 x 9 @ 52.5kgs / 115.5lbs
Band Pull Aparts
5 x 10
Deadlift to Knees
1 x 4 @ 70kgs / 154lbs
2 x 4 @ 85kgs / 187lbs
2 x 3 @ 97.5kgs / 214.5lbs
4 x 3 @ 105kgs / 231lbs
Deadlift
1 x 4 @ 70kgs / 154lbs
1 x 4 @ 85kgs / 187lbs
2 x 3 @ 97.5kgs / 214.5lbs
5 x 3 @ 112.5kgs / 247.5lbs
Face Pulls
4 x 10 @ 60kgs / 132lbs
Ab Wheel
4 x 10
Deadbugs
4 x 8
Hammer Curls
3 x 10 @ 10kgs / 22lbs
Bench
1 x 5 @ 52.5kgs / 115.5lbs
1 x 5 @ 62.5kgs / 137.5lbs
2 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 77.5kgs / 170.5lbs
2 x 2 @ 85kgs / 187lbs
2 x 3 @ 77.5kgs / 170.5lbs
2 x 5 @ 72.5kgs / 159.5lbs
1 x 7 @ 62.5kgs / 137.5lbs
1 x 9 @ 52.5kgs / 115.5lbs
Band Pull Aparts
5 x 10
Deadlift to Knees
1 x 4 @ 70kgs / 154lbs
2 x 4 @ 85kgs / 187lbs
2 x 3 @ 97.5kgs / 214.5lbs
4 x 3 @ 105kgs / 231lbs
Deadlift
1 x 4 @ 70kgs / 154lbs
1 x 4 @ 85kgs / 187lbs
2 x 3 @ 97.5kgs / 214.5lbs
5 x 3 @ 112.5kgs / 247.5lbs
Face Pulls
4 x 10 @ 60kgs / 132lbs
Ab Wheel
4 x 10
Deadbugs
4 x 8
Hammer Curls
3 x 10 @ 10kgs / 22lbs
- Joined
- Apr 24, 2011
- Messages
- 8,270
- Reaction score
- 11,753
- Joined
- Apr 24, 2011
- Messages
- 8,270
- Reaction score
- 11,753
Paused Bench (3 second pause at Bottom)
1 x 5 @ 52.5kgs / 115.5lbs
1 x 4 @ 62.5kgs / 137.5lbs
2 x 3 @ 72.5kgs / 159.5lbs
5 x 3 @ 85kgs / 187lbs
1 x 5@ 57.5kgs / 126.5lbs
2 x 5 @ 62.5kgs / 137.5lbs
4 x 4 @ 77.5kgs / 170.5lbs
Band Pull Aparts
5 x 10
JM Press
4 x 10 @ 57.5kgs / 126.5lbs
Tate Press
3 x 10 @ 20kgs / 44lbs
Squat
1 x 5 @ 67.5kgs / 148.5lbs
2 x 4 @ 80kgs / 176lbs
2 x 3 @ 95kgs / 209lbs
5 x 3 @ 107.5kgs / 236.5lbs
1 x 6 @ 67.5kgs / 148.5lbs
1 x 6 @ 80kgs / 176lbs
4 x 6 @ 87.5kgs / 192.5lbs
Good Mornings
5 x 5 @ 55kgs / 112lbs
Bent Over Rows
5 x 8 @ 75kgs / 165lbs
1 x 5 @ 52.5kgs / 115.5lbs
1 x 4 @ 62.5kgs / 137.5lbs
2 x 3 @ 72.5kgs / 159.5lbs
5 x 3 @ 85kgs / 187lbs
1 x 5@ 57.5kgs / 126.5lbs
2 x 5 @ 62.5kgs / 137.5lbs
4 x 4 @ 77.5kgs / 170.5lbs
Band Pull Aparts
5 x 10
JM Press
4 x 10 @ 57.5kgs / 126.5lbs
Tate Press
3 x 10 @ 20kgs / 44lbs
Squat
1 x 5 @ 67.5kgs / 148.5lbs
2 x 4 @ 80kgs / 176lbs
2 x 3 @ 95kgs / 209lbs
5 x 3 @ 107.5kgs / 236.5lbs
1 x 6 @ 67.5kgs / 148.5lbs
1 x 6 @ 80kgs / 176lbs
4 x 6 @ 87.5kgs / 192.5lbs
Good Mornings
5 x 5 @ 55kgs / 112lbs
Bent Over Rows
5 x 8 @ 75kgs / 165lbs
- Joined
- Apr 24, 2011
- Messages
- 8,270
- Reaction score
- 11,753
Sheiko #30 W3D2
Bench Press
1 x 6 @ 52.5kgs / 115.5lbs
1 x 5 @ 62.5kgs / 137.5lbs
2 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 77.5kgs / 170.5lbs
2 x 2 @ 85kgs / 187lbs
2 x 1 @ 90kgs / 198lbs
---------
Not programmed, extra work
1 x 1 @ 95kgs / 209lbs
1 x 1 @ 100kgs / 220lbs
1 x 1 @ 107.5kgs / 236.5lbs
1 x 1 @ 110kgs / 242lbs
--------
2 x 2 @ 85kgs / 187lbs
2 x 3 @ 77.5kgs / 170.5lbs
1 x 5 @ 72.5kgs / 159.5lbs
1 x 7 @ 67.5kgs / 148.5lbs
1 x 9 @ 62.5kgs / 137.5lbs
1 x 11 @ 57.5kgs / 126.5lbs
1 x 13 @ 52.5kgs / 115.5lbs
Bench felt ridiculously good this morning hence the extra work, best its felt in a long time
Band Pull Aparts
5 x 10
Deadlift
1 x 4 @ 70kgs / 154lbs
1 x 4 @ 85kgs / 187lbs
2 x 3 @ 97.5kgs / 214.5lbs
3 x 3 @ 112.5kgs / 247.5lbs
3 x 2 @ 120kgs / 264lbs
Rack Pulls
1 x 5 @ 92.5kgs / 203.5lbs
2 x 5 @ 105kgs / 231lbs
4 x 4 @ 120kgs / 264lbs
Face Pulls
4 x 10 @ 60kgs / 132lbs
Ab Wheel
4 x 10
Dead Bugs
4 x 8
Hammer Curls
3 x 10 @ 10kgs / 22lbs
Bench Press
1 x 6 @ 52.5kgs / 115.5lbs
1 x 5 @ 62.5kgs / 137.5lbs
2 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 77.5kgs / 170.5lbs
2 x 2 @ 85kgs / 187lbs
2 x 1 @ 90kgs / 198lbs
---------
Not programmed, extra work
1 x 1 @ 95kgs / 209lbs
1 x 1 @ 100kgs / 220lbs
1 x 1 @ 107.5kgs / 236.5lbs
1 x 1 @ 110kgs / 242lbs
--------
2 x 2 @ 85kgs / 187lbs
2 x 3 @ 77.5kgs / 170.5lbs
1 x 5 @ 72.5kgs / 159.5lbs
1 x 7 @ 67.5kgs / 148.5lbs
1 x 9 @ 62.5kgs / 137.5lbs
1 x 11 @ 57.5kgs / 126.5lbs
1 x 13 @ 52.5kgs / 115.5lbs
Bench felt ridiculously good this morning hence the extra work, best its felt in a long time
Band Pull Aparts
5 x 10
Deadlift
1 x 4 @ 70kgs / 154lbs
1 x 4 @ 85kgs / 187lbs
2 x 3 @ 97.5kgs / 214.5lbs
3 x 3 @ 112.5kgs / 247.5lbs
3 x 2 @ 120kgs / 264lbs
Rack Pulls
1 x 5 @ 92.5kgs / 203.5lbs
2 x 5 @ 105kgs / 231lbs
4 x 4 @ 120kgs / 264lbs
Face Pulls
4 x 10 @ 60kgs / 132lbs
Ab Wheel
4 x 10
Dead Bugs
4 x 8
Hammer Curls
3 x 10 @ 10kgs / 22lbs
- Joined
- Apr 24, 2011
- Messages
- 8,270
- Reaction score
- 11,753
Sheiko #30 W3D3 + SOHP 5/3/1
Bench
1 x 5 @ 52.5kgs / 115.5lbs
1 x 4 @ 62.5kgs / 137.5lbs
2 x 3 @ 72.5kgs / 159.5lbs
6 x 3 @ 85kgs / 187lbs
1 x 5 @ 52.5kgs / 115.5lbs
2 x 5 @ 62.5kgs / 137.5lbs
5 x 5 @ 72.5kgs / 159.5lbs
Flyes
5 x 10 @ 20kgs / 44lbs
Squat
1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 95kgs / 209lbs
2 x 3 @ 107.5kgs / 236.5lbs
3 x 2 @ 115kgs / 253lbs
3 x 3 @ 107.5kgs / 236.5lbs
SOHP
1 x 5 @ 25kgs / 55lbs
1 x 5 @ 30kgs / 66lbs
1 x 3 @ 35kgs / 77lbs
1 x 5 @ 45kgs / 99lbs
1 x 3 @ 52.5kgs / 115.5lbs
1 x 1+7 @ 57.5kgs / 126.5lbs
5 x 10 @ 30kgs / 66lbs
Side Lateral Raise
3 x 10 @ 10kgs / 22lbs
Bench
1 x 5 @ 52.5kgs / 115.5lbs
1 x 4 @ 62.5kgs / 137.5lbs
2 x 3 @ 72.5kgs / 159.5lbs
6 x 3 @ 85kgs / 187lbs
1 x 5 @ 52.5kgs / 115.5lbs
2 x 5 @ 62.5kgs / 137.5lbs
5 x 5 @ 72.5kgs / 159.5lbs
Flyes
5 x 10 @ 20kgs / 44lbs
Squat
1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 95kgs / 209lbs
2 x 3 @ 107.5kgs / 236.5lbs
3 x 2 @ 115kgs / 253lbs
3 x 3 @ 107.5kgs / 236.5lbs
SOHP
1 x 5 @ 25kgs / 55lbs
1 x 5 @ 30kgs / 66lbs
1 x 3 @ 35kgs / 77lbs
1 x 5 @ 45kgs / 99lbs
1 x 3 @ 52.5kgs / 115.5lbs
1 x 1+7 @ 57.5kgs / 126.5lbs
5 x 10 @ 30kgs / 66lbs
Side Lateral Raise
3 x 10 @ 10kgs / 22lbs
- Joined
- Apr 24, 2011
- Messages
- 8,270
- Reaction score
- 11,753
Sheiko #30 W4D1
Paused Bench ( 3 second pause at bottom)
1 x 5 @ 52.5kgs / 115.5lbs
1 x 4 @ 62.5kgs / 137.5lbs
2 x 3 @ 72.5kgs / 159.5lbs
2 x 3 @ 85kgs / 187lbs
2 x 2 @ 90kgs / 198lbs
2 x 3 @ 85kgs / 187lbs
Flyes
5 x 10 @ 20kgs / 44lbs
JM Press
4 x 10 @ 57.5kgs / 126.5lbs
Tate Press
3 x 10 @ 20kgs / 44lbs
Squat
1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 95kgs / 209lbs
2 x 3 @ 107.5kgs / 236.5lbs
2 x 2 @ 115kgs / 253lbs
2 x 1 @ 120kgs / 264lbs
1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 95kgs / 209lbs
4 x 2 @ 107.5kgs / 236.5lbs
Good Mornings
5 x 5 @ 55kgs / 112lbs
Bent Over Rows
5 x 8 @ 75kgs / 165lbs
Paused Bench ( 3 second pause at bottom)
1 x 5 @ 52.5kgs / 115.5lbs
1 x 4 @ 62.5kgs / 137.5lbs
2 x 3 @ 72.5kgs / 159.5lbs
2 x 3 @ 85kgs / 187lbs
2 x 2 @ 90kgs / 198lbs
2 x 3 @ 85kgs / 187lbs
Flyes
5 x 10 @ 20kgs / 44lbs
JM Press
4 x 10 @ 57.5kgs / 126.5lbs
Tate Press
3 x 10 @ 20kgs / 44lbs
Squat
1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 95kgs / 209lbs
2 x 3 @ 107.5kgs / 236.5lbs
2 x 2 @ 115kgs / 253lbs
2 x 1 @ 120kgs / 264lbs
1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 95kgs / 209lbs
4 x 2 @ 107.5kgs / 236.5lbs
Good Mornings
5 x 5 @ 55kgs / 112lbs
Bent Over Rows
5 x 8 @ 75kgs / 165lbs
- Joined
- Apr 24, 2011
- Messages
- 8,270
- Reaction score
- 11,753
thanks mate, it's feeling the best it's possibly felt in a while. Got the 105% week in about 5 weeks so that should be interesting to see where things are
- Joined
- Apr 24, 2011
- Messages
- 8,270
- Reaction score
- 11,753
Sheiko #30 W4D2
Bench
1 x 5 @ 52.5kgs / 115.5lbs
1 x 4 @ 62.5kgs / 137.5lbs
2 x 3 @ 72.5kgs / 159.5lbs
2 x 3 @ 85kgs / 187lbs
3 x 2 @ 90kgs / 198lbs
1 x 5 @ 57.5kgs / 126.5lbs
1 x 5 @ 67.5kgs / 148.5lbs
4 x 4 @ 77.5kgs / 170.5lbs
Band Pull Aparts
5 x 10
Deadlifts
1 x 4 @ 70kgs / 154lbs
1 x 4 @ 85kgs / 187lbs
2 x 3 @ 97.5kgs / 214.5lbs
2 x 3 @ 112.5kgs / 247.5lbs
3 x 2 @ 120kgs / 264lbs
Face Pulls
4 x 10 @ 60kgs / 132lbs
Ab Wheel
4 x 10
Dead Bugs
4 x 8
Hammer Curls
3 x 10 @ 10kgs / 22lbs
Bench
1 x 5 @ 52.5kgs / 115.5lbs
1 x 4 @ 62.5kgs / 137.5lbs
2 x 3 @ 72.5kgs / 159.5lbs
2 x 3 @ 85kgs / 187lbs
3 x 2 @ 90kgs / 198lbs
1 x 5 @ 57.5kgs / 126.5lbs
1 x 5 @ 67.5kgs / 148.5lbs
4 x 4 @ 77.5kgs / 170.5lbs
Band Pull Aparts
5 x 10
Deadlifts
1 x 4 @ 70kgs / 154lbs
1 x 4 @ 85kgs / 187lbs
2 x 3 @ 97.5kgs / 214.5lbs
2 x 3 @ 112.5kgs / 247.5lbs
3 x 2 @ 120kgs / 264lbs
Face Pulls
4 x 10 @ 60kgs / 132lbs
Ab Wheel
4 x 10
Dead Bugs
4 x 8
Hammer Curls
3 x 10 @ 10kgs / 22lbs
- Joined
- Apr 24, 2011
- Messages
- 8,270
- Reaction score
- 11,753
Sheiko #30 W4D3
Bench
1 x 5 @ 52.5kgs / 115.5lbs
1 x 5 @ 62.5kgs / 137.5lbs
5 x 5 @ 72.5kgs / 159.5lbs
Band Pull Aparts
5 x 10
Squat
1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 95kgs / 209lbs
6 x 3 @ 107.5kgs / 236.5lbs
SOHP
1 x 5 @ 25kgs / 55lbs
1 x 5 @ 30kgs / 66lbs
1 x 3 @ 35kgs / 77lbs
1 x 3 @ 40kgs / 88lbs
1 x 2 @ 50kgs / 110lbs
1 x 1 @ 60kgs / 132lbs
1 x 1 @ 72.5kgs / 159.5lbs (+2.5kgs / 5.5lbs PR)
Side Lateral Raises
3 x 10 @ 10kgs / 22lbs
Nearly 9 years ago was my last SOHP 1RM PR, nice to finally have broken it
Bench
1 x 5 @ 52.5kgs / 115.5lbs
1 x 5 @ 62.5kgs / 137.5lbs
5 x 5 @ 72.5kgs / 159.5lbs
Band Pull Aparts
5 x 10
Squat
1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 95kgs / 209lbs
6 x 3 @ 107.5kgs / 236.5lbs
SOHP
1 x 5 @ 25kgs / 55lbs
1 x 5 @ 30kgs / 66lbs
1 x 3 @ 35kgs / 77lbs
1 x 3 @ 40kgs / 88lbs
1 x 2 @ 50kgs / 110lbs
1 x 1 @ 60kgs / 132lbs
1 x 1 @ 72.5kgs / 159.5lbs (+2.5kgs / 5.5lbs PR)
Side Lateral Raises
3 x 10 @ 10kgs / 22lbs
Nearly 9 years ago was my last SOHP 1RM PR, nice to finally have broken it
