Goals & Gains Riks Training Log

Sheiko #31 W1D1

Paused Bench ( 3 second pause at bottom)

1 x 5 @ 52.5kgs / 115.5lbs
1 x 4 @ 65kgs / 143lbs
2 x 3 @ 75kgs / 165lbs
2 x 3 @ 85kgs / 187lbs
4 x 2 @ 90kgs / 198lbs
1 x 6 @ 52.5kgs / 115.5lbs
1 x 6 @ 65kgs / 143lbs
4 x 6 @ 75kgs / 165lbs

Flyes

5 x 10 @ 20kgs / 44lbs

JM Press

2 x 10 @ 57.5kgs / 126.5lbs
2 x 10 @ 60kgs / 132lbs

Tate Press

3 x 10 @ 20kgs / 44lbs

Squat

1 x 5 @ 67.5kgs / 148.5lbs
1 x 5 @ 82.5kgs / 181.5lbs
1 x 2,4,6,8,7,5,3 @ 95kgs / 209lbs
1 x 5 @ 67.5kgs / 148.5lbs
2 x 5 @ 82.5kgs / 181.5lbs
4 x 4 @ 90kgs / 198lbs

Good Mornings

3 x 5 @ 55kgs / 121lbs
2 x 5 @ 57.5kgs / 126.5lbs

Bent Over Rows

3 x 8 @ 75kgs / 165lbs
2 x 8 @ 77.5kgs / 170.5lbs
 
Sheiko #31 W1D2

Bench

1 x 5 @ 52.5kgs / 115.5lbs
1 x 5 @ 65kgs / 143lbs
2 x 4@ 75kgs / 165lbs
2 x 3 @ 80kgs / 176lbs
2 x 2 @ 85kgs / 187lbs
2 x 1 @ 90kgs / 198lbs
2 x 2 @ 85kgs / 187lbs
2 x 3 @ 80kgs / 176bs
1 x 4 @ 75kgs / 165lbs
1 x 6 @ 70kgs / 154lbs
1 x 8 @ 65kgs / 143lbs
1 x 10 @ 60kgs / 132lbs
1 x 12 @ 52.5kgs / 115.5lbs

Band Pull Aparts

5 x 10

Deadlift to Knees

1 x 4 @ 70kgs / 154lbs
2 x 4 @ 85kgs / 187lbs
4 x 4 @ 100kgs / 220lbs

Rack Pulls

1 x 5 @ 85kgs / 187lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 112.5kgs / 247.5lbs
4 x 2 @ 127.5kgs / 280.5lbs

Face Pulls

4 x 10 @ 62.5kgs / 137.5lbs

Ab Wheel 4 x 10

Dead Bugs 4 x 8

Hammer Curls

3 x 10 @ 12.5kgs / 27.5lbs
 
Sheiko #31 W1D3 + SOHP 5/3/1 W1

Bench

1 x 5 @ 52.5kgs / 115.5lbs
2 x 4 @ 65kgs / 143lbs
2 x 3 @ 75kgs / 165lbs
2 x 2 @ 85kgs / 187lbs

Band Pull Aparts

5 x 10

Squat

1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 82.5kgs / 181.5lbs
2 x 3 @ 95kgs / 209lbs
2 x 3 @ 110kgs / 242lbs
3 x 2 @ 115kgs / 253lbs
2 x 5 @ 75kgs / 165lbs
1 x 5 @ 90kgs / 198lbs
4 x 4 @ 102.5kgs / 225.5lbs

SOHP

1 x 5 @ 25kgs / 55lbs
1 x 5 @ 30kgs / 66lbs
1 x 3 @ 37.5kgs / 82.5lbs
1 x 5 @ 40kgs / 88lbs
1 x 5 @ 47.5kgs / 104.5lbs
1 x 5+4 @ 52.5kgs / 115.5lbs
5 x 10 @ 32.5kgs / 71.5lbs

Side Lateral Raise

3 x 10 @ 12.5kgs / 27.5lbs
 
Sheiko #31 W2D1

Paused Bench ( 3 second pause at bottom)

1 x 5 @ 52.5kgs / 115.5lbs
2 x 4 @ 65kgs / 143lbs
2 x 3 @ 75kgs / 165lbs
2 x 2 @ 85kgs / 187lbs
3 x 1 @ 95kgs / 209lbs
1 x 5 @ 60kgs / 132lbs
1 x 5 @ 70kgs / 154lbs
4 x 5 @ 80kgs / 176lbs

Band Pull Aparts

5 x 10

JM Press

4 x 10 @ 60kgs / 132lbs

Tate Press

3 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 2 @ 110kgs / 242lbs

Good Mornings

5 x 5 @ 57.5kgs / 126.5lbs

Bent Over Rows

5 x 8 @ 77.5kgs / 170.5lbs
 
Sheiko #31 W2D2

Bench

1 x 6 @ 52.5kgs / 115.5lbs
1 x 5 @ 65kgs / 143lbs
2 x 4 @ 75kgs / 165lbs
2 x 3 @ 80kgs / 176lbs
2 x 2 @ 85kgs / 187lbs
2 x 1 @ 90kgs / 198lbs
1 x 3 @ 80kgs / 176lbs
1 x 5 @ 70kgs / 154lbs
1 x 7 @ 60kgs / 132lbs

Flyes

5 x 10 @ 20kgs / 44lbs

Deficit Deadlifts ( off 2 x 15kgs plates)

1 x 3 @ 70kgs / 154lbs
2 x 3 @ 85kgs / 187lbs
4 x 3 @ 92.5kgs / 203.5lbs

Deadlift

1 x 3 @ 77.5kgs / 170.5lbs
2 x 3 @ 92.5kgs / 203.5lbs
2 x 3 @105kgs / 231lbs
4 x 2 @ 120kgs / 264lbs

Face Pulls

4 x 10 @ 62.5kgs / 137.5lb

Ab Wheel 4 x 10

Dead Bugs 4 x 8

Hammer Curls

3 x 10 @ 12.5kgs / 27.5lbs
 
These are phone apps you just plug a number in and it calculates how much to load?
 
rikwebb said:
No i use the common Sheiko spreadsheet that's been around online for years.
Click to expand...
Will be pretty honest, never even heard that name until recently on here. Now it pops up all over. Must work well.
 
Fahcough said:
Will be pretty honest, never even heard that name until recently on here. Now it pops up all over. Must work well.
Click to expand...

Yeah a few people of the years on here have ran it for varying success. I ran it for 18months or so years ago and had great success with it, working well with my Squat and Bench especially. When i was looking to getting back into lifting last May i felt that as it helped me so much years ago i'll stick with it. Haven't looked into the App version. Have been tempted to try the 4 day versions that come with the spreadsheet though, maybe in a year or so.
 
rikwebb said:
Yeah a few people of the years on here have ran it for varying success. I ran it for 18months or so years ago and had great success with it, working well with my Squat and Bench especially. When i was looking to getting back into lifting last May i felt that as it helped me so much years ago i'll stick with it. Haven't looked into the App version. Have been tempted to try the 4 day versions that come with the spreadsheet though, maybe in a year or so.
Click to expand...

Looks like a quick program. In, stretch warm up, workout, cool down, 45 min - hour. Bro nod of approval.
 
Sheiko #31 W2D3 + SOHP 5/3/1 W2

Incline Bench

6 x 4 @ 65kgs / 143lbs

Band Pull Aparts

5 x 10

Squat

1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 82.5kgs / 181.5lbs
2 x 3 @ 95kgs / 209lbs
2 x 2 @ 110kgs / 242lbs
4 x 2 @ 115kgs / 253lbs
1 x 6 @ 67.5kgs / 148.5lbs
1 x 6 @ 82.5kgs / 181.5lbs
4 x 6 @ 90kgs / 198lbs

SOHP

1 x 5 @ 25kgs / 55lbs
1 x 5 @ 30kgs / 66lbs
1 x 3 @ 37.5kgs / 82.5lbs
1 x 3 @ 45kgs / 99lbs
1 x 3 @ 50kgs / 110lbs
1 x 3+5 @ 55kgs / 121lbs
5 x 10 @ 32.5kgs / 71.5lbs

Side Lateral Raise

3 x 10 @ 12.5kgs / 27.5lbs
 
Sheiko #31 W3D1

Paused Bench (3 second count at bottom)

1 x 5 @ 52.5kgs / 115.5lbs
1 x 4 @ 65kgs / 143lbs
2 x 3 @ 75kgs / 165lbs
5 x 3 @ 85kgs / 187lbs
1 x 5 @ 60kgs / 132lbs
1 x 5 @ 70kgs / 154lbs
5 x 5 @ 75kgs / 165lbs

Flyes

5 x 10 @ 20kgs / 44lbs

JM Press

4 x 10 @ 60kgs / 132lbs

Tate Press

3 x 10 @ 20kgs / 44lbs

Squat

1 x 5 @ 67.5kgs / 148.5lbs
1 x 5 @ 82.5kgs / 181.5lbs
1 x 5,8,3,6,2,7,4 @ 95kgs / 209lbs

Good Mornings

5 x 5 @ 57.5kgs / 126.5lbs

Bent Over Row

5 x 8 @ 77.5kgs / 170.5lbs

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

4 x 10 @ 15kgs / 33lbs

I get a nice stretch on my Lats doing these
 
Sheiko #31 W3D2

Bench

1 x 8 @ 52.5kgs / 115.5lbs
1 x 7 @ 60kgs / 132lbs
1 x 6 @ 65kgs / 143lbs
1 x 5 @ 70kgs / 154lbs
1 x 4 @ 75kgs / 165lbs
2 x 3 @ 80kgs / 176lbs
2 x 2 @ 85kgs / 187lbs
2 x 1 @ 90kgs / 198lbs
2 x 2 @ 85kgs / 187lbs
1 x 3 @ 80kgs / 176lbs
1 x 4 @ 75kgs / 165lbs
1 x 6 @ 70kgs / 154lbs
1 x 8 @ 65kgs / 143bs
1 x 10 @ 60kgs / 132lbs
1 x 12 @ 52.5kgs / 115.5lbs

Band Pull Aparts

5 x 10

Deadlift to Knees

1 x 4 @ 70kgs / 154lbs
1 x 4 @ 85kgs / 187lbs
2 x 3 @ 100kgs / 220lbs
4 x 2 @ 115kgs / 253lbs

Rack Pulls

1 x 4 @ 85kgs / 187lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 112.5kgs / 247.5lbs
3 x 2 @ 127.5kgs / 280.5lbs

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 #31 W3D3

Bench

1 x 5 @ 52.5kgs / 115.5lbs
1 x 4 @ 65kgs / 143lbs
2 x 3 @ 75kgs / 165lbs
6 x 3 @ 85kgs / 187lbs
1 x 5 @ 52.5kgs/115.5lbs
2 x 5 @ 65kgs / 143lbs
5 x 5 @ 75kgs / 165lbs

Band Pull Aparts 5 x 10

Squat

1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 82.5kgs / 181.5lbs
2 x 3 @ 95kgs / 209lbs
2 x 3 @ 110kgs / 242lbs
3 x 2 @ 115kgs / 253lbs
3 x 3 @ 110kgs / 242lbs

SOHP 5/3/1 W3

1 x 5 @ 25kgs / 55lbs
1 x 5 @ 30kgs / 66lbs
1 x 3 @ 37.5kgs / 82.5lbs
1 x 5 @ 47.5kgs / 104.5lbs
1 x 3 @ 52.5 / 115.5lbs
1 x 1+5 @ 60kgs / 132lbs
5 x 10 @ 32.5kgs / 71.5lbs

Side Lateral Raise

3 x 10 @ 12.5kgs / 27.5lbs
 
Sheiko #31 W4D1

Paused Bench ( 3 second pause at bottom)

1 x 5 @ 52.5kgs / 115.5lbs
1 x 4 @ 65kgs / 143lbs
2 x 3 @ 75kgs / 165lbs
2 x 3 @ 85kgs / 187lbs
4 x 2 @ 90kgs / 198lbs

Band Pull Aparts

5 x 10

JM Press

4 x 10 @ 60kgs / 132lbs

Tate Press

3 x 10 @ 20kgs/44lbs

Squat

1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 82.5kgs / 181.5lbs
2 x 3 @ 95kgs / 209lbs
2 x 2 @ 110kgs / 242lbs
3 x 2 @ 122.5kgs / 269.5lbs ( was supposed to be 3 x 1 but they felt really good so went for doubles instead)
2 x 3 @ 110kgs / 242lbs ( was supposed to be 2 x 2)

Good Mornings

5 x 5 @ 0kgs / 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 #31 W4D2

Bench

1 x 5 @ 52.5kgs / 115.5lbs
1 x 4 @ 65kgs / 143lbs
2 x 3 @ 75kgs / 165lbs
2 x 2 @ 85kgs / 187lbs
3 x 1 @ 95kgs / 209lbs
2 x 2 @ 85kgs / 187lbs

Band Pull Aparts

5 x 10

Deadlift

1 x 3 @ 70kgs / 154lbs
1 x 3 @ 85kgs / 187lbs
2 x 3 @ 100kgs / 220lbs
2 x 2 @ 112.5kgs / 247.5lbs
2 x 1 @ 127.5kgs / 280.5lbs

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
 
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