Goals & Gains Riks Training Log

Friday

CMS-MS Prep 1 W2D3

Bench

1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 80kgs / 176lbs
5 x 3 @ 92.5kgs / 203.5lbs

Band Pull Aparts

5 x 10

Squat

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

Push Press

1 x 5 @ 42.5kgs / 93.5lbs
1 x 4 @ 50kgs / 110lbs
2 x 3 @ 60kgs / 132lbs
5 x 3 @ 54kgs / 143lbs
 
Yesterday

CMS-MS Prep 1 W3D1

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 @ 62.5kgs / 137.5lbs

Tate Press

3 x 10 @ 12.5kgs / 27.5kgs

Squat

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

Good Mornings

5 x 5 @ 70kgs / 154lbs
 
CMS-MS Prep W3D2

Home

Bench

1 x 8 @ 62.5kgs / 137.5lbs
1 x 7 @ 67.5kgs / 143lbs
1 x 6 @ 72.5kgs / 159.5lbs
1 x 5 @ 80kgs / 176lbs
1 x 4 @ 85kgs / 187lbs
2 x 3 @ 92.5kgs / 203lbs
2 x 2 @ 97.5kgs / 214.5lbs
2 x 3 @ 105kgs / 231lbs (should of been 2 x 1 but felt really good)
2 x 2 @ 97.5kgs / 214.5lbs
2 x 3 @ 92.5kgs / 203lbs
1 x 4 @ 85kgs / 187lbs
1 x 6 @ 80kgs / 176lbs
1 x 8 @ 72.5kgs / 159.5lbs
1 x 10 @ 67.5kgs / 143lbs
1 x 12 @ 62.5kgs / 137.5lbs

Band Pull Aparts

5 x 10

Deadlifts

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

Deadlft to Knee

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

Gym

Wide Grip Lat Pulldown

2 x 10 @ 52kgs / 114.4lbs
2 x 10 @ 60kgs / 132lbs

Seated Cable Row

1 x 10 @ 90kgs / 198lbs
1 x 10 @ 120kgs / 220lbs
2 x 10 @ 140kgs 308lbs

Face Pulls

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

Hammer Curls

3 x 10 @ 12kgs / 26.4lbs

Not to bad considering haven't really slept well the last couple of nights
 
Friday

CMS-MS Prep 1 W3D3

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

Squat

1 x 5 @ 80kgs / 176lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 112.5kgs / 247.5lbs
2 x 3 @ 130kgs / 286lbs
1 x 2 @ 137.5kgs / 302.5lbs
2 x 2 @ 140kgs / 308lbs (should of been 3 x 2 @ 137.5kgs but it felt quite good so bumped up)
1 x 6 @ 80kgs / 176lbs
1 x 6 @ 95kgs / 209lbs
4 x 6 @ 105kgs / 231lbs

Push Press

1 x 5 @ 42.5kgs / 93.5lbs
1 x 4 @ 50kgs / 110lbs
2 x 3 @ 60kgs / 132lbs
5 x 2 @ 67.5kgs / 148.5lbs
 
Saturday

CMS-MS Prep 1 W3D4

Bench

1 x 6 @ 62.5kgs / 137.5lbs
1 x 6 @ 75kgs / 165lbs
5 x 6 @ 80kgs / 176lbs

Deficit Deads

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

Block Pulls

1 x 4 @ 100kgs / 220lbs
2 x 4 @ 115kgs / 253lbs
2 x 4 @ 132.5kgs / 291lbs
4 x 4 @ 145kgs / 319lbs
 
Yesterday

CMS-MS Prep 1 W4D1


Bench

1 x 5 @ 62.5kgs / 137.5lbs
1 x 4 @ 75kgs / 165lbs
2 x 3 @ 85kgs / 187lbs
2 x 3 @ 97.5kgs / 214.5lbs
3 x 2 @ 105kgs / 231lbs
2 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 @ 62.5kgs / 137.5lbs

Tate Press

3 x 10 @ 12.5kgs / 27.5kgs

Squat

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

Good Mornings

5 x 5 @ 70kgs / 154lbs
 
rikwebb said:
CMS-MS Prep W3D2

Home

Bench

1 x 8 @ 62.5kgs / 137.5lbs
1 x 7 @ 67.5kgs / 143lbs
1 x 6 @ 72.5kgs / 159.5lbs
1 x 5 @ 80kgs / 176lbs
1 x 4 @ 85kgs / 187lbs
2 x 3 @ 92.5kgs / 203lbs
2 x 2 @ 97.5kgs / 214.5lbs
2 x 3 @ 105kgs / 231lbs (should of been 2 x 1 but felt really good)
2 x 2 @ 97.5kgs / 214.5lbs
2 x 3 @ 92.5kgs / 203lbs
1 x 4 @ 85kgs / 187lbs
1 x 6 @ 80kgs / 176lbs
1 x 8 @ 72.5kgs / 159.5lbs
1 x 10 @ 67.5kgs / 143lbs
1 x 12 @ 62.5kgs / 137.5lbs

Band Pull Aparts

5 x 10

Deadlifts

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

Deadlft to Knee

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

Gym

Wide Grip Lat Pulldown

2 x 10 @ 52kgs / 114.4lbs
2 x 10 @ 60kgs / 132lbs

Seated Cable Row

1 x 10 @ 90kgs / 198lbs
1 x 10 @ 120kgs / 220lbs
2 x 10 @ 140kgs 308lbs

Face Pulls

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

Hammer Curls

3 x 10 @ 12kgs / 26.4lbs

Not to bad considering haven't really slept well the last couple of nights
Click to expand...

That's a big ol' session Rik!
 
Yesterday

CMS-MS Prep 1 W4D2

Bench

1 x 5 @ 62.5kgs / 137.5lbs
1 x 5 @ 75kgs / 165lbs
2 x 5 @ 85kgs / 187lbs
5 x 4 @ 92.5kgs / 203.5lbs

Band Pull Aparts

5 x 10

Deficit Deads

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

Deadlifts

1 x 4 @ 82.5kgs / 181.5lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 115kgs / 253lbs
3 x 4 @ 132.5kgs / 291lbs
3 x 2 @ 142.5kgs / 313.5lbs
 
Yesterday

CMS-MS Prep 1 W4D3


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 - should of been 6 x 3 but 97.5kgs felt a little light so upped it a little
3 x 3 @ 100kgs / 220lbs

Band Pull Aparts

5 x 10

Squat

1 x 5 @ 80kgs / 176lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 112.5kgs / 247.5lbs
2 x 3 @ 130kgs / 286lbs
3 x 2 @ 140kgs / 308lbs
3 x 1 @ 150kgs / 330lbs -extra work
1 x 4 @ 87.5kgs / 192.5lbs
1 x 4 @ 105kgs / 231lbs
5 x 3 @ 122.5kgs / 269.5lbs

Push Press

1 x 5 @ 42.5kgs / 93.5lbs
1 x 4 @ 50kgs / 110lbs
2 x 3 @ 65kgs / 143lbs
4 x 2 @ 72.5kgs / 159.5lbs

Side Lateral Raise

3 x 10 @ 12.5kgs / 27.5lbs
 
Today

CMS-MS W4D4

Deadlift to Knees

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

Block Pulls

1 x 4 @ 100kgs / 220lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 132.5kgs / 291.5lbs
4 x 3 @ 150kgs / 330lbs
1 x 1 @ 160kgs / 352lbs * extra work

Snatch Grip Block Pulls

1 x 4 @ 60kgs / 132lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 100kgs / 220lbs
2 x 2 @ 120kgs / 264lbs
1 x 1 @ 130kgs / 286lbs
1 x 1 @ 140kgs / 308lbs
1 x 1 @ 150kgs / 330lbs (+ 5kgs / 11lbs PR)
 
Yesterday

CMS-MS Prep 1 W1D1

Bench

1 x 5 @ 62.5kgs / 137.5lbs
1 x 4 @ 75kgs / 165lbs
2 x 3 @ 87.5kgs / 192.5lbs
6 x 3 @ 100kgs / 220lbs

Band Pull Aparts

5 x 10

Flyes

3 x 10 @ 12.5kgs / 27.5lbs

JM Press

4 x 10 @ 62.5kgs / 137.5lbs

Tate Press

3 x 10 @ 12.5kgs / 27.5kgs

Squat

1 x 5 @ 80kgs / 176lbs
1 x 4 @ 97.5kgs / 214.5lbs
2 x 3 @ 115kgs / 253lbs
5 x 2 @ 130kgs / 286lbs
1 x 5 @ 80kgs / 176lbs
1 x 5 @ 97.5kgs / 214.5lbs
5 x 5 @ 115kgs / 253lbs

Good Mornings

3 x 5 @ 70kgs / 154lbs
2 x 5 @ 72.5kgs / 159.5lbs
 
Yesterday

CMS-MS Prep 1 W1D2

Home

Bench

1 x 6 @ 62.5kgs / 137.5lbs
1 x 5 @ 75kgs / 165lbs
2 x 4 @ 87.5kgs / 192.5lbs
2 x 3 @ 92.5kgs / 203.5lbs
2 x 3 @ 100kgs / 220lbs
2 x 3 @ 92.5kgs / 203.5lbs (should of been 2 x 2)
1 x 4 @ 87.5kgs / 192.5lbs
1 x 6 @ 82.5kgs / 181.5lbs
1 x 8 @ 75kgs / 165lbs
1 x 10 @ 62.5kgs / 137.5lbs

Band Pull Aparts

5 x 10

Deadlift

1 x 4 @ 85kgs / 187lbs
1 x 4 @ 102.5kgs / 225.5lbs
2 x 3 @ 120kgs / 264lbs
5 x 3 @ 137.5kgs / 302.5lbs

Deadlift to Knees

1 x 4 @ 85kgs / 187lbs
1 x 4 @ 102.5kgs / 225.5lbs
5 x 4 @ 120kgs / 264lbs

Barbell Bent Over Row

2 x 8 @ 80kgs / 176lbs
2 x 8 @ 90kgs / 198lbs
1 x 8 @ 100kgs / 220lbs

Meadows Row

2 x 10 @ 30kgs / 66lbs
2 x 10 @ 40kgs / 88lbs

DB Hammer Curls

3 x 10 @ 12.5kgs / 27.5lbs
 
Sheiko CMS-MS Prep 1 W1D3

Bench

1 x 5 @ 62.5kgs / 137.5lbs
1 x 4 @ 75kgs / 165lbs
2 x 3 @ 87.5kgs / 192.5lbs
5 x 3 @ 100kgs / 220lbs
1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 82.5kgs / 181.5lbs
5 x 3 @ 95kgs / 209lbs

Band Pull Aparts

5 x 10

Squat

1 x 5 @ 82.5kgs / 181lbs
1 x 4 @ 97.5kgs / 214.5lbs
2 x 3 @ 115kgs / 2453lbs
6 x 3 @ 130kgs / 286lbs

Push Press

1 x 5 @ 42.5kgs / 93.5lbs
1 x 4 @ 52.5kgs / 115.5lbs
2 x 3 @ 57.5kgs / 126.5lbs
5 x 3 @ 62.5kgs / 137.5lbs

Side Lateral Raise

3 x 10 @ 12kgs / 26.5lbs
 
Sheiko CMS-MS Prep 1 W1D4

Deficit Deadlifts

2 x 3 @ 85kgs / 187lbs
4 x 2 @ 102.5kgs / 225.5lbs

Block Pulls

1 x 4 @ 102.5kgs / 225.5lbs
2 x 4 @ 120kgs / 264lbs
2 x 3 @ 135kgs / 297lbs
2 x 2 @ 152.5kgs / 335.5lbs (Should of been 4 x 2 @ 152.5kgs)
1 x 2 @ 155kgs / 341lbs
1 x 2 @ 162.5kgs / 357.5lbs
 

Sheiko CMS-MS Prep 1 W2D1

Bench

1 x 5 @ 62.5kgs / 137.5lbs
1 x 4 @ 75kgs / 165lbs
2 x 3 @ 87.5kgs / 192.5lbs
3 x 3 @ 100kgs / 220lbs
3 x 2 @ 105kgs / 231lbs
1 x 4 @ 67.5kgs / 148.5lbs
2 x 4 @ 82.5kgs / 181lbs
4 x 4 @ 95kgs / 209lbs

Band Pull Aparts

5 x 10

Flyes

3 x 10 @ 12.5kgs / 27.5lbs

JM Press

4 x 10 @ 62kgs / 137.5lbs

Tate Press

3 x 10 @ 12.5kgs / 27.5kgs

Squat

1 x 5 @ 82.5kgs / 181.5lbs
2 x 4 @ 97.5kgs / 214.5lbs
2 x 3 @ 115kgs / 253lbs
5 x 3 @ 130kgs / 286lbs

Good Mornings

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

Bench

1 x 5 @ 62.5kgs / 137.5lbs
1 x 4 @ 75kgs / 165lbs
2 x 3 @ 87.5kgs / 192.5lbs
3 x 2 @ 100kgs / 220lbs
------
1 x 2 @ 105kgs / 231lbs
1 x 1 @ 110kgs / 242lbs
3 x 1 @ 115kgs / 253lbs
------
2 x 3 @ 95kgs / 209lbs
1 x 4 @ 87.5kgs / 192.5lbs
1 x 6 @ 75kgs / 165lbs
1 x 8 @ 62.5kgs / 137.5lbs

Band Pull Aparts

5 x 10

Deficit Deads

1 x 3 @ 85kgs / 187lbs
2 x 3 @ 102.5kgs / 225.5lbs
4 x 2 @ 110kgs / 242lbs

Deadlift

1 x 4 @ 85kgs / 187lbs
1 x 4 @ 102.5kgs / 225.5lbs
2 x 3 @ 120kgs / 264lbs
5 x 3 @ 135kgs / 297lbs
 
CMS-MS Prep 1 W2D3

Bench

1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 82.5kgs / 181.5lbs
5 x 3 @ 95kgs / 209lbs

Band Pull Aparts

5 x 10

Squat

1 x 5 @ 82.5kgs / 181.5lbs
1 x 4 @ 97.5kgs / 214.5lbs
2 x 3 @ 115kgs / 253lbs
5 x 3 @ 130kgs / 286lbs
1 x 5 @ 82.5kgs / 181.5lbs
1 x 5 @ 97.5kgs / 214.5lbs
4 x 4 @ 115kgs / 253lbs

Push Press

1 x 5 @ 42.5kgs / 93.5lbs
1 x 4 @ 52.5kgs / 115.5lbs
2 x 3 @ 62.5kgs / 137.5lbs
5 x 3 @ 65kgs / 143lbs

Side Lateral Raises

3 x 10 @ 12.5kgs / 27.5lbs
 
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