Goals & Gains Riks Training Log

Deficit Deadlift

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
2 x 3 @ 120kgs / 264lbs
2 x 2 @ 130kgs / 286lbs
1 x 1 @ 140kgs / 308lbs

Push Press

1 x 5 @ Bar
1 x 5 @ 30kgs / 66lbs
1 x 5 @ 40kgs / 88lbs
1 x 5 @ 50kgs / 110lba
2 x 3 @ 60kgs / 132lbs
1 x 3 @ 70kgs / 154lbs
1 x 2 @ 75kgs / 165lbs
1 x 1 @ 80kgs / 176lbs
 
Yesterday

Squats

1 x 5 @ 60kgs / 132lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 100kgs / 220lbs
1 x 3 @ 110kgs / 242lbs
2 x 3 @ 120kgs / 264lbs
1 x 2 @ 130kgs / 286lbs
3 x 2 @ 140kgs / 308lbs
1 x 1 @ 150kgs / 330lbs

Bench

1 x 5 @ 65kgs / 143lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 90kgs / 198lbs
3 x 3 @ 100kgs / 220lbs
3 x 1 @ 105kgs / 231lbs

Band Pull Aparts

5 x 10
 
Today

Block Pulls

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
1 x 3 @ 130kgs /286lbs
1 x 2 @ 140kgs / 308lbs
3 x 2 @ 150kgs / 330lbs
2 x 1 @ 160kgs / 352lbs

Snatch Grip Block Pulls

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 110kgs / 242lbs
3 x 3 @ 120kgs / 264lbs

Meadows Row

1 x 10 @ 20kgs/ 44lbs
1 x 10 @ 30kgs / 66lbs
2 x 10 @ 40kgs / 88lbs
1 x 10 @ 45kgs / 99lbs
 
Yesterday

Bench

1 x 5 @ 62.5kgs / 137.5lb
1 x 4 @ 75kgs / 165lbs
2 x 3 @ 90kgs/ 198lbs
6 x 2 @ 102.5kgs / 225.5lbs

Band Pull Aparts

5 x 10

Flyes

3 x 10 @ 15kgs / 33lbs

JM Press

2 x 10 @ 60kgs / 132lbs
2 x 10 @ 65kgs / 143lbs

Tate Press

3 x 10 @ 15kgs / 33lbs

Squat

1 x 5 @ 80kgs / 176lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 112.5kgs / 247.5lbs
5 x 3 @ 127.5kgs / 280.5lbs
1 x 5 @ 80kgs / 176lbs
1 x 5 @ 95kgs / 209lbs
5 x 5 @ 102.5kgs / 225.5lbs

Good Mornings

3 x 5 @ 60kgs / 132lbs
2 x 5 @ 65gs / 143lbs

Bent Over Row

1 x 8 @ 60kgs / 132lbs
2 x 8 @ 70kgs / 154lbs
2 x 8 @ 80kgs / 176lbs
 
Yesterday

Bench

1 x 8 @ 62.5kgs / 137.5lbs
1 x 7 @ 70kgs / 154lbs
1 x 6 @ 75kgs / 165lbs
1 x 5 @ 82.5kgs / 181.5lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @ 95kgs / 209lbs
2 x 2 @ 102.5kgs / 225.5lbs
2 x 1 @ 107.5kgs / 236.5lbs
2 x 2 @ 102.5kgs/ 225.5lbs
2 x 3 @ 95kgs / 209lbs
1 x 4 @ 90kgs / 198lbs
1 x 6 @ 82.5kgs / 181.5lbs
1 x 8 @ 75kgs / 165lbs
1 x 10 @ 70kgs / 154lbs
1 x 12 @ 62.5kgs / 137.5lbs

Band Pull Aparts

5 x 10

Deadlift

1 x 4 @ 87.5kgs / 192.5lbs
1 x 4 @ 105kgs / 231lbs
2 x 3 @ 125kgs / 275lbs
5 x 3 @ 142.5kgs / 313.5lbs

Deadlift to Knees

1 x 4 @ 87.5kgs / 192.5lbs
1 x 4 @ 105kgs / 231lbs
5 x 4 @ 125kgs / 275lbs
 
Unfortunatley been ill and had a death in the family.

Yesterday

Push Press

1 x 5 @ 20kgs / 44lbs
1 x 5 @ 30kgs / 66lbs
1 x 4 @ 40kgs / 88lbs
2 x 3 @ 50kgs / 110lbs
3 x 3 @ 60kgs / 132lbs
3 x 2 @ 70kgs / 154lbs
2 x 1 @ 80kgs / 176lbs
3 x 5 @ 50kgs / 110lbs

Band Pull Aparts

5 x 10
 
Today

Bench

1 x 5 @ 60kgs / 132lbs
1 x 5 @ 70kgs / 154lbs
1 x 4 @ 80kgs / 176lbs
1 x 3 @ 90kgs / 198lbs
1 x 3 @ 95kgs / 209lbs
3 x 2 @ 100kgs / 220lbs
3 x 3 @ 90kgs / 198lbs

Squat

1 x 5 @ bar
1 x 5 @ 60kgs / 132lbs
1 x 5 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
2 x 3 @ 120kgs / 264lbs
3 x 2 @ 130kgs / 286lbs

Band Pull Aparts

5 x 10
 
AM

Deadlift

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
2 x 2 @ 130kgs / 286lbs
2 x 1 @ 140kgs / 308lbs
2 x 3 @ 120kgs / 264lbs

PM

Wife was going to the local gym 5mins down the road so i tagged along for a bit of back work

Plate Loaded Lat Pulldown

1 x 10 @ 40kgs / 88lbs (20kgs plate per side)
1 x 10 @ 80kgs / 176lbs (2 x 20kgs plate per side)
2 x 10 @ 100kgs / 220lbs (2 x 20 + 1 x 10 per side)

Plate Loaded Row

2 x 10 @ 80kgs / 176lbs ( 2 x 20kgs plates per side)
2 x 8 @ 100kgs / 220lbs (2 x 20, 1 x 10 per side)

Face Pulls

1 x 10 @ 20kgs / 44lbs
1 x 10 @ 25kgs / 55lbs
2 x 10 @ 30kgs / 66lbs

DB Rows

1 x 10 @ 26kgs / 57.2lbs
1 x 10 @ 32kgs / 70.4lbs
2 x 10 @ 38kgs / 83.6lbd

Shrugs

1 x 10 @ 30kgs / 66lbs
1 x 10 @ 70kgs / 154lbs
2 x 10 @ 110kgs / 242lbs
 
Bench

1 x 5 @ 60kgs / 132lbs
1 x 4 @ 75kgs / 165lbs
2 x 3 @ 85kgs / 187lbs
5 x 3 @ 95kgs / 209lbs

JM Press

4 x 10 @ 60kgs / 132lbs

Band Pull Aparts

5 x 10

Squats

1 x 5 @ 60kgs / 132lbs
1 x 5 @ 80kgs / 176lbs
1 x 4 @ 100kgs / 220bs
2 x 3 @ 120kgs / 264lbs
2 x 2 @ 130kgs / 286lbs
1 x 2 @ 140kgs / 308lbs
3 x 1 @ 145kgs / 319lbs

Good Mornings

2 x 5 @ 60kgs / 132lbs
2 x 5 @ 65kgs / 143lbs
1 x 5 @ 67.5kgs / 148.5lbs
 
Bench

1 x 5 @ 60kgs / 132lbs
1 x 4 @ 75kgs / 165lbs
2 x 3 @ 90kgs / 198lbs
4 x 2 @ 100kgs / 220lbs
2 x 1 @ 105kgs / 231lbs

Band Pull Aparts

5 x 10

Deficit Deadlifts

1 x 3 @ 60kgs / 132lbs
2 x 3 @ 80kgs / 176lbs
3 x 3 @ 100kgs / 220lbs
3 x 2 @ 120kgs / 264lbs

T-Bar Row

1 x 8 @ 40kgs / 88lbs
2 x 8 @ 60kgs / 132lbs
1 x 8 @ 85kgs / 187lbs

Cable Lat Pulldown

1 x 10 @ 40kgs / 88lbs
2 x 10 @ 50kgs / 110lbs
1 x 10 @ 60kgs / 132lbs

Seated Cable Row

1 x 10 @ 100kgs / 220lbs
2 x 10 @ 120kgs / 264lbs
1 x 10 @ 140kgs / 308lbs

Hammer Curls

1 x 10 @ 12kgs / 26.4lbs
2 x 10 @ 16kgs / 35.2lbs

EZ Bar Curl

1 x 10 @ 15kgs / 34.5lbs
2 x 10 @ 20kgs / 44lbs
 
Yesterday

Bench

1 x 5 @ 60kgs / 132lbs
1 x 4 @ 75kgs / 165lbs
2 x 3 @ 85kgs / 187lbs
5 x 3 @ 97.5kgs / 214.5lbs

Band Pull Aparts

5 x 10

Squats

1 x 5 @ 60kgs / 132lbs
1 x 5 @ 82.5kgs / 181.5lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 112.5kgs / 247.5lbs
5 x 3 @ 130kgs / 286lbs
3 x 2 @ 140kgs / 308lbs

Push Press

1 x 5 @ bar / 44lbs
1 x 5 @ 42.5kgs / 93.5lbs
1 x 4 @ 50kgs / 110lbs
2 x 3 @ 55kgs / 121lbs
5 x 3 @ 65kgs / 143lbs

Side Lateral Raises

3 x 10 @ 10kgs / 22lbs
 
Today

Block Pulls

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
1 x 3 @ 130kgs / 286lbs
1 x 3 @ 140kgs / 308lbs
1 x 2 @ 150kgs / 330lbs
1 x 1 @ 160kgs / 352lbs
1 x 1 @ 170kgs / 374lbs

Snatch Grip Block Pulls

1 x 4 @ 60kgs / 132lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 100kgs / 220lbs
4 x 2 @ 120kgs / 264lbs

Plate Loaded Lat Pulldown

1 x 10 @ 40kgs / 88lbs (20kgs plate per side)
1 x 10 @ 80kgs / 176lbs (2 x 20kgs plate per side)
2 x 10 @ 100kgs / 220lbs (2 x 20 + 1 x 10 per side)
1 x 10 @ 120kgs (3 x 20kgs per side)

Plate Loaded Row

2 x 10 @ 80kgs / 176lbs ( 2 x 20kgs plates per side)
2 x 10 @ 100kgs / 220lbs (2 x 20, 1 x 10 per side)

Face Pulls

1 x 10 @ 20kgs / 44lbs
1 x 10 @ 25kgs / 55lbs
2 x 10 @ 30kgs / 66lbs
 
Sheiko CMS-MS Prep 1 W1D1

Bench

1 x 5 @ 62.5kgs / 137.5lbs
1 x 4 @ 75kgs / 165lbs
2 x 3 @ 85kgs / 187lbs
6 x 3 @ 97.5kgs / 214.5lbs

Band Pull Aparts

5 x 10

Flyes

3 x 10 @ 12.5kgs / 27.5lbs

JM Press

4 x 10 @ 60kgs / 132lbs

Tate Press

3 x 10 @ 12.5kgs / 27.5kgs

Squat

1 x 5 @ 82.5kgs / 181.5lbs
2 x 4 @ 95kgs / 209lbs
2 x 3 @ 112.5kgs / 247.5lbs
5 x 2 @ 130kgs / 286lbs
1 x 5 @ 82.5kgs / 181.5lbs
1 x 5 @ 95kgs / 209lbs
5 x 4 @ 112.5kgs / 247.5lbs

Good Mornings

1 x 5 @ 60kgs / 132lbs
2 x 5 @ 65kgs / 143lbs
2 x 5 @ 67.5kgs / 148.5lbs
 
CMS-MS Prep 1 W1D2

Home

Bench

1 x 6 @ 62.5kgs / 137.5lbs
1 x 5 @ 75kgs / 165lbs
2 x 4 @ 85kgs / 187lbs
2 x 3 @ 92.5kgs / 203.5lbs
2 x 2 @ 97.5kgs / 214.5lbs
2 x 3 @ 92.5kgs / 203.5lbs
1 x 4 @ 85kgs / 187lbs
1 x 6 @ 80kgs / 176lbs
1 x 8 @ 75kgs / 165lbs
1 x 10 @ 62.5kgs / 137.5lbs

Band Pull Aparts

5 x 10

Deadlift

1 x 4 @ 82.5kgs / 181.5lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 115kgs / 253lbs
5 x 3 @ 132.5kgs / 291.5lbs

Deadlift to Knees

1 x 4 @ 82.5kgs / 181.5lbs
1 x 4 @ 100kgs / 220lbs
5 x 4 @ 115kgs / 253lbs

Gym

TBar Row

1 x 8 @ 40kgs / 88lbs
1 x 8 @ 50kgs / 110lbs
1 x 8 @ 60kgs / 132lbs
1 x 8 @ 85kgs / 187lbs

Wide Grip Lat Pulldown

1 x 10 @ 45kgs / 99lbs
1 x 10 @ 52kgs / 114.4lbs
2 x 10 @ 60kgs / 132lbs

DB Row

1 x 10 @ 32kgs / 70.4lbs
3 x 10 @ 36kgs / 79.2lbs

DB Hammer Curls

3 x 10 @ 12kgs / 26.4lbs
 
Yesterday

Sheiko CMS-MS Prep 1 W1D3

Bench

1 x 5 @ 62.5kgs / 137.5lbs
1 x 4 @ 75kgs / 165lbs
2 x 3 @ 85kgs / 187lbs
5 x 3 @ 97.5kgs / 214.5lbs
1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 80kgs / 176lbs
5 x 3 @ 92.5kgs / 209lbs

Band Pull Aparts

5 x 10

Squat

1 x 5 @ 80kgs / 176lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 112.5kgs / 247.5lbs
6 x 3 @ 130kgs / 286lbs

Push Press

1 x 5 @ 42.5kgs / 93.5lbs
1 x 4 @ 50kgs / 110lbs
2 x 3 @ 55kgs / 121lbs
5 x 3 @ 60kgs / 132lbs

Side Lateral Raise

3 x 10 @ 12kgs / 26.5lbs
 
Today

Sheiko CMS-MS Prep 1 W1D4

Deficit Deadlifts

2 x 3 @ 82.5kgs / 181.5lbs
4 x 2 @ 100kgs / 220lbs

Block Pulls

1 x 4 @ 100kgs / 220lbs
2 x 4 @ 115kgs / 253lbs
2 x 3 @ 132.5kgs / 291.5lbs
4 x 2 @ 150kgs / 330lbs

Snatch Grip Block Pulls

1 x 4 @ 60kgs / 132lbs
2 x 4 @ 80kgs / 176lbs
3 x 3 @ 100kgs / 220lbs
 
Yesterday

7km walk with the new pupper doing a walk with a few people who got puppers from the same rescure shelter as us

Pic as usual for any mention of puppers in S+C land
DxlvRJH.jpg
 
Today

Sheiko CMS-MS Prep 1 W2D1

Bench

1 x 5 @ 62.5kgs / 137.5lbs
1 x 4 @ 75kgs / 165lbs
2 x 3 @ 85kgs / 187lbs
3 x 3 @ 97.5kgs / 214.5lbs
3 x 2 @ 105kgs / 231lbs
1 x 4 @ 67.5kgs / 148.5lbs
2 x 4 @ 80kgs / 176lbs
4 x 4 @ 92.5kgs / 203.5lbs

Band Pull Aparts

5 x 10

Flyes

3 x 10 @ 12.5kgs / 27.5lbs

JM Press

4 x 10 @ 60kgs / 132lbs

Tate Press

3 x 10 @ 12.5kgs / 27.5kgs

Squat

1 x 5 @ 82.5kgs / 181.5lbs
2 x 4 @ 95kgs / 209lbs
2 x 3 @ 112.5kgs / 247.5lbs
5 x 3 @ 130kgs / 286lbs

Good Mornings

3 x 5 @ 65kgs / 143lbs
2 x 5 @ 70kgs / 154lbs
 
Sheiko CMS-MS Prep 1 W2D2

Bench

1 x 5 @ 62.5kgs / 137.5lbs
1 x 4 @ 75kgs / 165lbs
2 x 3 @ 85kgs / 187lbs
3 x 2 @ 97.5kgs / 214.5lbs
2 x 3 @ 92.5kgs / 203.5lbs
1 x 4 @ 85kgs / 187lbs
1 x 6 @ 75kgs / 165lbs
1 x 8 @ 67.5kgs / 148.5lbs

Band Pull Aparts

5 x 10

Deficit Deadlift

1 x 3 @ 82.5kgs / 181.5lbs
2 x 3 @ 100kgs / 220lbs
4 x 2 @ 107.5kgs / 236.5lbs

Deadlift

1 x 4 @ 82.5kgs / 181.5lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 115kgs / 253lbs
5 x 3 @ 132.5kgs / 291.5lbs
 
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