Goals & Gains Riks Training Log

Sheiko #37 W4D2

Bench

1 x 6 @ 57.5kgs / 126.5lbs
1 x 5 @ 70kgs / 154lbs
2 x 3 @ 80kgs / 176lbs
2 x 3 @ 92.5kgs / 203.5lbs
3 x 2 @ 97.5kgs / 214.5lbs
1 x 5 @ 62.5kgs / 137.5lbs
1 x 5 @ 75kg/165lbs
4 x 4 @ 87.5kgs / 192.5lbs

Band Pull Aparts

5 x 10

Deadlift

1 x 4 @ 77.5kgs / 170.5lbs
1 x 4 @ 92.5kgs / 203.5lbs
2 x 3 @ 107.5kgs / 236.5lbs
2 x 3 @ 125kgs / 275lbs
3 x 2 @ 132.5kgs / 291.5lbs

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 W4D3

Bench

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

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
5 x 3 @ 117.5kgs / 258.5lbs

SOHP W4

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 2 @ 60kgs / 132lbs
1 x 1 @ 70kgs / 154lbs
1 x 1 @ 75kgs / 165lbs (+2.5kgs PR)
1 x 3 @ 60kgs / 132lbs
3 x 5 @ 50kgs / 110lbs

Side Lateral Raise

3 x 10 @ 15kgs / 33lbs
 
Sheiko #39 W1D1

Bench

1 x 5 @ 57.5kgs / 126.5lbs
1 x 4 @ 70kgs / 154lbs
2 x 3 @ 82.5kgs / 181.5lbs
5 x 3 @ 87.5kgs / 192.5lbs

Band Pull Aparts

5 x 10

Flyes

3 x 10 @ 20kgs / 44lbs

JM Press

2 x 10 @ 62.5kgs / 137.5lbs
2 x 10 @ 65kgs / 143lbs

Tate Press

3 x 10 @ 20kgs

Squat

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

Good Mornings

3 x 5 @ 62.5kgs / 137.5lbs
2 x 5 @ 65kgs / 143lbs

Bent Over Row

3 x 8 @ 82.5kgs / 181.5lbs
2 x 8 @ 85kgs / 187lbs

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

4 x 10 @ 20kgs / 44lbs
 
Sheiko #39 W1 D2

Incline Bench

2 x 4 @ 70kgs / 154lbs
2 x 4 @ 75kgs / 165lbs
2 x 4 @ 80kgs / 176lbs

Band Pull Aparts

5 x 10

Deadlift to Knee

1 x 3 @ 77.5kgs / 170.5lbs
1 x 3 @ 95kgs / 209lbs
2 x 3 @ 110kgs / 242lbs
4 x 3 @ 117.5kgs / 258.5lbs

Rack Pulls

1 x 4 @ 85kgs / 187lbs
1 x 4 @ 102.5kgs / 225.5lbs
2 x 3 @ 117.5kgs / 258.5lbs
4 x 2 @ 132.5kgs / 291.5lbs

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 #39 W1D3

Bench

1 x 5 @ 57.5kgs / 126.5lbs
1 x 5 @ 70kgs / 154lbs
1 x 4 @ 82.5kgs / 181.5lbs
2 x 3 @ 87.5gs / 192.5lbs
2 x 2 @ 95kgs / 209.5lbs
2 x 3 @ 87.5gs / 192.5lbs
1 x 4 @ 82.5kgs / 181.5lbs
1 x 6 @ 70kgs / 154lbs
1 x 8 @ 57.5kgs / 126.5lbs

Band Pull Aparts

5 x 10

Squat

1 x 5 @ 75kgs / 1165lbs
2 x 4 @ 90kgs / 198lbs
2 x 3 @ 105kgs / 231lbs
5 x 3 @ 112.5kgs / 247.5lbs

SOHP

1 x 5 @ 27.5kgs / 60.5lbs
1 x 5 @ 35gs / 77lbs
1 x 3 @ 40kgs / 88lbs
1 x 5 @ 45kgs / 99lbs
1 x 5 @ 52.5kgs / 115.5lbs
1 x 5+3 @ 60kgs / 132lbs
5 x 10 @ 35kgs / 77lbs

Side Lateral Raise

3 x 10 @ 15kgs / 33lbs

Snatch Grip DL - (wanted to give these a try for a while)

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 70kgs / 154lbs
1 x 3 @ 80kgs / 176lbs
3 x 3 @ 90kgs / 198lbs

Meadows Row

1 x 10 @ 40kgs / 88lbs
1 x 10 @ 45kgs / 99lbs
2 x 10 @ 50kgs / 110lbs

Bought a landmine attachment last week so gave these a go
 
You train at home right? Your gym must be getting pretty well equipped these days.
 
Sheiko #39 W2D1

Bench

1 x 5 @ 57.5kgs / 126.5lbs
1 x 4 @ 70kgs / 154lbs
2 x 3 @ 82.5kgs / 181.5lbs
6 x 3 @ 95kgs / 209lbs

Band Pull Aparts

5 x 10

Flyes

3 x 10 @ 20kgs / 44lbs

JM Press

4 x 10 @ 65kgs / 143lbs

Tate Press

3 x 10 @ 20kgs

Squat

1 x 5 @ 75kgs / 165lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @ 105kgs / 231lbs
5 x 2 @ 120kgs / 264lbs

Good Mornings

5 x 5 @ 65kgs / 143lbs

Bent Over Row

5 x 8 @ 85kgs / 187lbs

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

4 x 10 @ 20kgs / 44lbs
 
Sheiko #39 W2D2 (yesterday)


Bench

1 x 6 @ 57.5kgs / 126.5lbs
2 x 6 @ 70kgs / 154lbs
4 x 6 @ 75kgs / 165lbs

Band Pull Aparts

5 x 10

Snatch Grip Block Deadlifts

1 x 3 @ 77.5kgs / 170.5lbs
1 x 3 @ 95kgs / 209lbs
2 x 3 @ 110kgs / 242lbs
4 x 2 @ 117.5kgs / 258.5lbs

Rack Pulls

1 x 4 @ 77.5kgs / 170.5lbs
1 x 4 @ 95kgs / 209lbs
2 x 4 @ 110kgs / 242lbs
4 x 4 @ 117.5kgs / 258.5lbs

Face Pulls

4 x 10 @ 65kgs / 143lbs

Ab Wheel

4 x 10

Dead Bugs

4 x 8

Hammer Curls

3 x 10 @ 15kgs / 33lbs
 
Last edited:
Sheiko #39 W2D3

Bench

1 x 5 @ 57.5kgs / 126.5lbs
1 x 4 @ 70kgs / 154lbs
2 x 3 @ 82.5kgs / 181.5lbs
2 x 2 @ 95kgs / 209lbs
2 x 2 @ 100kgs / 220lbs ( was supposed to be 2 singles but had doubles in the tank)
1 x 3 @ 87.5kgs / 192.5lbs
1 x 5 @ 75kgs / 165lbs
1 x 7 @ 65kgs / 143lbs

Flyes

5 x 10 @ 20kgs / 44lbs

Squat

1 x 5 @ 75kgs / 165lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @ 105kgs / 231lbs
5 x 2 @ 120kgs / 264lbs
1 x 5 @ 75kgs / 165lbs
1 x 5 @ 90kgs / 198lbs
4 x 4 @ 105kgs / 231lbs

SOHP

1 x 5 @ 27.5kgs / 60.5lbs
1 x 5 @ 35gs / 77lbs
1 x 3 @ 40kgs / 88lbs
1 x 3 @ 47.5kgs / 104.5llbs
1 x3 @ 55kgs / 121lbs
1 x 3+4 @ 62.5kgs / 137.5lbs
5 x 10 @ 35kgs / 77lbs

Side Lateral Raise

3 x 10 @ 15kgs / 33lbs

Meadows Row

1 x 10 @ 40kgs / 88lbs
1 x 10 @ 45kgs / 99lbs
2 x 10 @ 50kgs / 110lbs
 
from Yesterday Sheiko #39 W3D1

Bench

1 x 5 @ 57.5kgs / 126.5lbs
1 x 4 @ 70kgs / 154lbs
2 x 3 @ 82.5kgs / 181.5lbs
6 x 3 @ 95kgs / 209lbs

Band Pull Aparts

5 x 10

Flyes

3 x 10 @ 20kgs / 44lbs

JM Press

4 x 10 @ 65kgs / 143lbs

Tate Press

3 x 10 @ 20kgs

Squat

1 x 5 @ 82.5kgs / 181lbs
1 x 4 @ 97.5kgs / 214.5lbs
2 x 3 @ 112.5kgs / 247.5lbs
5 x 2 @ 127.5kgs / 280.5lbs
3 x 1 @ 137.5kgs / 302.5lbs ( wanted to do some heavier singles)

Good Mornings

5 x 5 @ 65kgs / 143lbs

Bent Over Row

5 x 8 @ 85kgs / 187lbs

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

4 x 10 @ 20kgs / 44lbs
 
Will power must be getting stronger too. To not sneak another 5lbs on bar and keep going.
 
today

Sheiko #39 W3D2

Bench

1 x 5 @ 57.5kgs / 126.5lbs
1 x 4 @ 70kgs / 154lbs
2 x 3 @ 82.5kgs / 181.5lbs
2 x 3 @ 95kgs / 209lbs
2 x 2 @ 100kgs / 220lbs
2 x 1 @ 105kgs / 231lbs
2 x 3 @ 95kgs / 209lbs

Band Pull Aparts

5 x 10

Deficit Deadlift

2 x 3 @ 77.5kgs / 170.5lbs
2 x 3 @ 95kgs / 209lbs
4 x 2 @ 102.5kgs / 225.5lbs

Rack Pulls

1 x 4 @ 95kgs / 209lbs
1 x 4 @ 110kgs / 242lbs
2 x 3 @ 125kgs / 275lbs
3 x 2 @ 142.5kgs / 313.5lvs
1 x 1 @ 150kgs / 330lbs

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 #39 W3D3

Bench

1 x 5 @ 57.5kgs / 126.5lbs
1 x 4 @ 70kgs / 154lbs
2 x 3 @ 82.5kgs / 181.5lbs
7 x 3 @ 95kgs / 209lbs

Band Pull Aparts

5 x 10

Squats

1 x 5 @ 75kgs / 165lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @ 105kgs / 231lbs
6 x 3 @ 127.5kgs / 280.5lbs

SOHP

1 x 5 @ 27.5kgs / 60.5lbs
1 x 5 @ 35gs / 77lbs
1 x 3 @ 40kgs / 88lbs
1 x 5 @ 52.5kgs / 115.5llbs
1 x 3 @ 60kgs / 132lbs
1 x 1+6 @ 65kgs / 143lbs (grinded on these)
5 x 10 @ 35kgs / 77lbs

Side Lateral Raise

3 x 10 @ 15kgs / 33lbs

Meadows Row

1 x 10 @ 40kgs / 88lbs
3 x 10 @ 50kgs / 110lbs
 
Sheiko #39 W4D1

Bench

1 x 5 @ 65kgs / 143lbs
1 x 5 @ 75kgs / 165lbs
5 x 4 @ 87.5kgs / 192.5lbs

Band Pull Aparts

5 x 10

Flyes

3 x 10 @ 20kgs

JM Press

4 x 10 @ 65kgs / 143lbs

Tate Press

3 x 10 @ 20kgs / 44lbs

Squat

1 x 5 @ 75kgs / 165lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @ 105kgs / 231lbs
5 x 3 @ 120kgs / 264lbs

Front Squat

2 x 5 @ 60kgs / 132lbs
2 x 4 @ 75kgs / 165lbs
3 x 3 @ 90kgs / 198lbs

Good Mornings

5 x 5 @ 65kgs / 143lbs

Bent Over Row

5 x 8 @ 85kgs / 187lbs

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

4 x 10 @ 20kgs / 44lbs
 
That's some pretty decent front squatting - how you liking those?
 
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