Goals & Gains Riks Training Log

CMS-MS Prep 1 W2D4

Incline Bench

2 x 4 @ 60kgs / 132lbs
2 x 4 @ 70kgs / 154lbs
2 x 4 @ 80kgs / 176lbs
1 x 3 @ 90kgs / 198lbs
1 x 3 @ 100kgs / 220lbs ( some sort of PR I guess never really gone above 80kgs on incline)

Deadlift to Knees

1 x 4 @ 85kgs / 187lbs
1 x 4 @ 102.5kgs / 225.5lbs
2 x 3 @ 120kgs / 264lbs
5 x 2 @ 127.5kgs / 280.5lbs

Bent Over Row

3 x 8 @ 90kgs / 198lbs
2 x 8 @ 100kgs / 220lbs
 
Last edited:
CMS-MS Prep 1 W3D1

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 @ 65kgs / 143lbs

Tate Press

3 x 10 @ 12.5kgs / 27.5kgs

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
5 x 5 @ 115kgs / 253lbs

Good Mornings

5 x 5 @ 75kgs / 165lbs
 
CMS-MS Prep W3D2

Bench

1 x 8 @ 62.5kgs / 137.5lbs
1 x 7 @ 67.5kgs / 143lbs
1 x 6 @ 75kgs / 165lbs
1 x 5 @ 82.5kgs / 181.5lbs
1 x 4 @ 87.5kgs / 192.5lbs
2 x 3 @ 95kgs / 209lbs
2 x 3 @ 100kgs / 220lbs
2 x 2 @ 105kgs / 231lbs
2 x 3 @ 100kgs / 220lbs
2 x 3 @ 95kgs / 209lbs
1 x 4 @ 87.5kgs / 192.5lbs
1 x 6 @ 82.5kgs / 181.5lbs
1 x 8 @ 75kgs / 165lbs
1 x 10 @ 67.5kgs / 143lbs
1 x 12 @ 62.5kgs / 137.5lbs

Band Pull Aparts

5 x 10

Deadlifts

1 x 4 @ 85kgs / 187lbs
1 x 4 @ 102.5kgs / 225.5lbs
2 x 3 @ 120kgs / 264lbs
5 x 3 @ 135kgs / 297lbs

Deadlft to Knee

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

CMS-MS Prep 1 W3D3

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

Squat

1 x 5 @ 82.5kgs / 181.5lbs
1 x 4 @ 97.5kgs / 214.5lbs
2 x 3 @ 115kgs / 253lbs
3 x 3 @ 130kgs / 286lbs
3 x 2 @ 137.5kgs / 302.5lbs
-----

1 x 1 @ 145kgs / 319lbs
1 x 1 @ 150kgs / 330lbs
1 x 1 @ 160kgs / 352lbs
1 x 1 @ 170kgs / 374lbs
1 x 1 @ 160kgs / 352lbs
1 x 1 @ 150kgs / 330lbs

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 2 @ 70kgs / 154lbs
1 x 1 @ 80kgs / 176lbs
1 x 1 @ 85kgs / 187lbs

Side Lateral Raises

3 x 10 @ 12.5kgs / 27.5lbs
 
Today

Bench

1 x 6 @ 62.5kgs / 137.5lbs
1 x 6 @ 75kgs / 165lbs
5 x 6 @ 82.5kgs / 181.5lbs

Deficit Deadlifts

1 x 3 @ 82.5kgs / 181.5lbs
2 x 3 @ 102.5kg / 225.5lbs
4 x 3 @ 110kgs / 242lbs

Block Pulls

1 x 4 @ 102.5kgs / 225.5lbs
2 x 4 @ 120kgs / 264lbs
2 x 4 @ 135kgs / 297lbs
4 x 4 @ 145kgs / 319lbs
 
CMS-MS Prep 1 W4D1


Bench

1 x 5 @ 62.5kgs / 137.5lbs
1 x 4 @ 75kgs / 165lbs
2 x 3 @ 87.5kgs / 192.5lbs
2 x 3 @ 100kgs / 220lbs
3 x 2 @ 105kgs / 231lbs
2 x 3 @ 100kgs / 220lbs

Band Pull Aparts

5 x 10

Flyes

3 x 10 @ 12.5kgs / 27.5lbs

JM Press

4 x 10 @ 65kgs / 143lbs

Tate Press

3 x 10 @ 12.5kgs / 27.5kgs

Squat

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

Good Mornings

5 x 5 @ 75kgs / 165lbs
 
Wednesday

CMS-MS Prep 1 W4D2

Bench

1 x 5 @ 62.5kgs / 137.5lbs
1 x 4 @ 75kgs / 165lbs
2 x 3 @ 87.5kgs / 192.5lbs
5 x 4 @ 95kgs / 209lbs

Band Pull Aparts

5 x 10

Deficit Deadlifts

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

Deadlift

1 x 4 @ 85kgs / 187lbs
1 x 4 @ 102.5kgs / 225.5lbs
2 x 3 @ 120kgs / 264lbs
3 x 3 @ 135kgs / 297lbs
3 x 2 @ 145kgs / 319lbs
 
CMS-MS Prep 1 W4D3

Bench

1 x 5 @ 65kgs / 143lbs
1 x 4 @ 77.5kgs / 170.5lbs
2 x 3 @ 90kgs / 198lbs
6 x 3 @ 102.5kgs / 225.5lbs

bumped the weights up ready for the next block starting next week

Band Pull Aparts

5 x 10

Squat

1 x 5 @ 82.5kgs / 181.5lbs
1 x 4 @ 97.5kgs / 215.5lbs
2 x 3 @ 115kgs / 253lbs
3 x 3 @ 130kgs / 286lbs
3 x 2 @ 137.5kgs / 302.5lbs
1 x 4 @ 90kgs / 198lbs
1 x 3 @ 105kgs / 231lbs
5 x 3 @ 122.5kgs / 269.5lbs

Push Press


1 x 5 @ 42.5kgs / 93.5lbs
1 x 4 @ 52.5kgs / 115.5lbs
2 x 3 @ 62.5kgs / 137.5lbs
4 x 2 @ 75kgs / 165lbs
 
CMS-MS Prep 1 W4D4

Incline Bench

2 x 4 @ 60kgs / 132lbs
2 x 4 @ 70kgs / 154lbs
1 x 4 @ 80kgs / 176lbs
1 x 4 @ 90kgs / 198lbs

Deadlift to Knees

1 x 4 @ 85kgs / 187lbs
1 x 4 @ 102.5kgs / 225.5lbs
2 x 3 @ 120kgs / 264lbs
4 x 2 @ 135kgs / 297lbs

Block Pulls

1 x 4 @ 102.5kgs / 225.5lbs
1 x 4 @ 120kgs / 264lbs
2 x 3 @ 135kgs / 297lbs
4 x 3 @ 152.5kgs / 335.5lbs
1 x 1 @ 162.5kgs / 357.5lbs
1 x 1 @ 170.5kgs / 374lbs

Hammer Curls

3 x 10 @ 12.5kgs / 27.5lbs
 
Yesterday

CMS-MS Prep 2 W1D1

Bench

1 x 5 @ 65kgs / 143lbs
1 x 4 @ 75kgs / 165lbs
2 x 3 @ 90kgs / 198lbs
5 x 3 @ 102.5kgs / 225.5lbs
1 x 5 @ 70kgs / 154lbs
1 x 5 @ 82.5kgs / 181.5lbs
5 x 4 @ 95kgs / 209lbs

Band Pull Aparts

5 x 10

Flyes

3 x 10 @ 15kgs / 33lbs

JM Press

2 x 10 @ 65kgs / 143lbs
2 x 10 @ 67.5kgs / 148.5lbs

Tate Press

3 x 10 @ 15kgs / 33lbs

Squat

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

Good Mornings

5 x 5 @ 75kgs / 165lbs
 
CMS-MS Prep 2 W1D2

AM - Home

Bench

1 x 5 @ 65kgs / 143lbs
1 x 5 @ 75kgs / 165lbs
2 x 4 @ 90kgs / 198lbs
2 x 3 @ 95kgs / 209lbs
2 x 2 @ 102.5kgs / 225.5lbs
3 x 2 @ 107.5kgs / 236,5lbs
2 x 2 @ 102.5kgs / 225.5lbs
2 x 3 @ 95kgs / 209lbs
2 x 4 @ 90kgs / 198lbs
1 x 5 @ 82.5kgs / 181.5lbs
1 x 6 @ 75kgs / 165lbs
1 x 7 @ 70kgs / 154lbs
1 x 8 @ 65kgs / 143lbs

Band Pull Aparts

5 x 10

Deficit Deadlifts

1 x 3 @ 85kgs / 192.5lba
2 x 3 @ 102.5kga / 225.5lbs
4 x 2 @ 112.5kgs / 247.5lbs

Deadlift

1 x 4 @ 85kgs / 187lbs
1 x 3 @ 102.5kgs / 225.5lbs
2 x 3 @ 120kgs / 264lbs
2 x 3 @ 137.5kgs / 302.5lbs
3 x 2 @ 145kgs / 319lbs
1 x 2 @ 150kgs / 330lbs

PM - Gym

Plate Loaded Lat Pulldown

1 x 10 @ 40kgs / 88lbs per side
1 x 10 @ 50kgs / 110lbs per side
2 x 10 @ 60kgs / 132lbs per side
2 x 10 @ 70kgs / 154lbs

Plate Loaded Row

2 x 10 @ 40kgs / 88lbs per side
2 x 10 @ 55kgs / 121lbs

Face Pulls

1 x 10 @ 20kgs / 44lbs
1 x 10 @ 30kgs / 66lbs
2 x 10 @ 42.5kgs / 93.5lbs

EZ Bar Curl

4 x 10 @ 20kgs / 44lbs

DB Hammer Curl

3 x 10 @ 12kgs / 26.4lbs
 
CMS-MS Prep 2 W1D3


Bench

1 x 5 @ 65kgs / 143lbs
1 x 4 @ 75kgs / 165lbs
2 x 3 @ 90kgs / 198lbs
6 x 2 @ 102.5kgs / 225.5lbs

Band Pull Aparts

5 x 10

Squat

1 x 5 @ 90kgs / 198lbs
1 x 4 @ 105kgs / 231lbs
2 x 3 @ 122.5kgs / 269.5lbs
4 x 2 @ 140kgs / 308lbs
1 x 5 @ 82.5kgs / 181.5lbs
1 x 4 @ 97.5kgs / 214.5lbs
1 x 3 @ 115kgs / 253lbs
5 x 3 @ 132.5kgs / 291.5lbs

Push Press

1 x 5 @ 45kgs / 99lbs
1 x 4 @ 55kgs / 121lbs
2 x 3 @ 57.5kgs / 126.5lbs
5 x 3 @ 67.5kgs / 148.5lbs
1 x 3 @ 75kgs / 165lbs
1 x 3 @ 80kgs / 176lbs (pretty sure this is a 3rm PR)
 
CMS-MS Prep 2 W2D2

Bench

1 x 5 @ 65kgs / 143lbs
1 x 4 @ 75kgs / 165lbs
2 x 4 @ 90kgs / 198lbs
2 x 3 @ 95kgs / 209lbs
3 x 2 @ 105kgs / 231lbs
2 x 3 @ 95kgs / 209lbs
1 x 4 @ 90kgs / 198lbs
1 x 5 @ 82.5kgs / 181.5lbs
1 x 6 @ 75kgs / 165lbs
1 x 7 @ 70kgs / 154lbs
1 x 8 @ 65kgs / 143lbs

Band Pull Aparts

5 x 10

Deadlift

1 x 4 @ 85kgs / 187lbs
1 x 4 @ 102.5kgs / 225.5lbs
2 x 3 @ 120kgs / 264lbs
6 x 2 @ 137.5kgs / 302.5lbs
 
Morning all,

Still around, not really had much chance for lifting lately but still trying to lift something when possible.

Work move took 5 weeks out of my schedule plus a weeks holiday, gonna use the rest of this month to get some strength back before getting back on program
 
Need to get back into the habit of logging stuff down again, heres the last week

31/07/23 CMS-MS Prep 3 W1D1

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

JM Press

4 x 10 @ 65kgs / 143lbs

Flyes

3 x 10 @ 15kgs / 33lbs

Tate Press

3 x 10 @ 15kgs / 33lbs

Squat

1 x 5 @ 87.5kgs / 192.5lbs
1 x 4 @ 105kgs/ 231lbs
2 x 3 @ 120kgs / 264lbs
4 x 2 @ 135kgs / 297lbs
1 x 5 @ 80kgs / 176lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 112.5kgs / 247.5lbs
4 x 3 @ 127.5kgs / 281.5lbs

Good Mornings

5 x 5 @ 70kgs / 154lbs
 
02/08/23 CMS-MS Prep 3 W1D2

Bench

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

Deadlift

1 x 3 @ 85kgs / 187lbs
1 x 3 @ 100kgs / 220lbs
2 x 3 @ 117.5kgs / 258.5lbs
5 x 3 @ 135kgs / 297lbs
 
04/08/23 - CMS-MS Prep 3 W1D3

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

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 3 @ 140kgs / 308lbs
3 x 2 @ 150kgs / 330lbs

Push Press

1 x 5 @ 45kgs / 99lbs
1 x 4 @ 52.5kgs / 115.5lbs
2 x 3 @ 60kgs / 132lbs
5 x 3 @ 65kgs / 143lbs

Side Lateral Raise - 3 x 10 @ 10kgs
Front Raise - 3 x 10 @ 10kgs
Rear Delt Flye - 3 x 10 @ 10kgs
 
Yesterday - CMS -MS Prep 3 W1D4

DL to Knee

1 x 3 @ 85kgs / 187lbs
1 x 3 @ 100kgs / 220lbs
2 x 3 @ 117.5kgs / 258.5lbs
4 x 2 @ 125kgs / 275lbs

Block Pulls

1 x 4 @ 100kgs / 220lbs
1 x 4 @ 117.5kgs / 258.5lbs
2 x 3 @ 135kgs / 297lbs
3 x 2 @ 152.5kgs / 335.5lbs
2 x 2 @ 160kgs / 352lbs

Bent Over Row - 5 x 8 @ 100kgs / 220lbs

Barbell Shrug - 3 x 10 @ 100kgs / 220lbs

Face Pulls - 4 x 10 @ 40kgs / 88lbs

BB Curl - 3 x 10 @ 30kgs / 66lbs
 
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