Goals & Gains Riks Training Log

08/09/23 CMS-MS Comp W1D3

Bench

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

Squat

1 x 3 @ 80kgs/ 176lbs
1 x 3 @ 97.5kgs / 214.5lbs
2 x 3 @ 112.5kgs / 225.5lbs
6 x 2 @ 130kgs / 286lbs
1 x 3 @ 87.5kgs / 192.5lbs
1 x 3 @ 105kgs / 231lbs
4 x 3 @ 120kgs / 264lbs

Push Press

1 x 5 @ 45kgs / 99lbs
1 x 4 @ 55kgs / 121lbs
2 x 3 @ 62.5kgs / 137.5lbs
2 x 2 @ 75kgs / 165lbs
2 x 2 @ 77.5kgs / 170.5lbs


Side Lateral Raise - 3 x 10 @ 10kgs
Front Raise - 3 x 10 @ 10kgs
Rear Delt Flye - 3 x 10 @ 10kgs
 
10/09/23 W1D4

Deadlift to Knees

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

Block Pulls

1 x 3 @ 92.5kgs / 203.5lbs
1 x 3 @ 110kgs / 242lbs
2 x 3 @ 127.5kgs / 281.5lbs
4 x 3 @ 145kgs / 319lbs

Face Pulls

4 x 10 @ 40kgs / 88lbs

Barbell Curls

3 x 10 @ 35kgs / 77lbs
 
CMS-MS Comp W2D1

Bench

1 x 3 @ 62.5kgs / 137.5lbs
1 x 3 @ 75kgs / 165lbs
2 x 3 @ 87.5kgs / 192.5lbs
2 x 2 @ 100kgs / 220lbs
3 x 1 @ 112.5kgs / 247.5lbs
2 x 2 @ 100kgs / 220lbs

JM Press

4 x 10 @ 67.5kgs / 148.5lbs

Flyes

3 x 10 @ 15kgs / 33lbs

Tate Press

3 x 10 @ 15kgs / 33lbs

Squat

1 x 3 @ 80kgs/ 176lbs
1 x 3 @ 97.5kgs / 214.5lbs
2 x 3 @ 112.5kgs / 225.5lbs
3 x 3 @ 130kgs / 286lbs
3 x 2 @ 137.5kgs / 302.5lbs
1 x 4 @ 80kgs / 176lbs
1 x 4 @ 100kgs / 220lbs
4 x 4 @ 112.5kgs / 225.5lbs

Good Mornings

5 x 5 @ 80kgs / 176lbs
 
13/09/23

CMS-MS COMP W2D2

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

Band Pull Aparts

5 x 10

Deadlift

1 x 3 @ 85kgs / 187lbs
1 x 3 @ 100kgs / 220lbs
2 x 3 @ 120kgs / 264lbs
3 x 3 @ 137.5kgs / 302.5lbs
3 x 2 @ 145kgs / 319lbs

Deadlift to Knees

1 x 3 @ 95kgs / 209lbs
1 x 3 @ 110kgs / 242lbs
4 x 3 @ 127.5kgs / 280.5lbs

Face Pulls

4 x 10 @ 40kgs / 88lbs

Hammer Curls

3 x 10 @ 15kgs / 33lbs
 
CMS-MS Comp W2D3

Bench

1 x 3 @ 62.5kgs / 137.5lbs
1 x 3 @ 75kgs / 165lbs
2 x 3 @ 87.5kgs / 192.5lbs
2 x 2 @ 100kgs / 220lbs
3 x 1 @ 107.5kgs / 236.5lbs

Squat

1 x 3 @ 80kgs/ 176lbs
1 x 3 @ 97.5kgs / 214.5lbs
2 x 3 @ 112.5kgs / 225.5lbs
5 x 3 @ 130kgs / 286lbs
1 x 3 @ 87.5kgs / 192.5lbs
1 x 3 @ 105kgs / 231lbs
4 x 2 @ 120kgs / 264lbs

Push Press

1 x 5 @ 45kgs / 99lbs
1 x 4 @ 55kgs / 121lbs
2 x 3 @ 62.5kgs / 137.5lbs
1 x 1 @ 80kgs / 176lbs
1 x 1 @ 87.5kgs / 192.5lbs (+2.5kgs PR)

Side Lateral Raise - 3 x 10 @ 10kgs
Front Raise - 3 x 10 @ 10kgs
Rear Delt Flye - 3 x 10 @ 10kgs
 
CMS-MS Comp W2D4

Bench

1 x 3 @ 70kgs / 154lbs
2 x 3 @ 82.5kgs / 181.5lbs
5 x 3 @ 95kgs / 209lbs

Deadlift

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

Snatch Grip Block Pulls

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

Hammer Curls

4 x 10 @ 15kgs / 33lbs
 
CMS-MS Comp W3D1

Bench

1 x 3 @ 62.5kgs / 137.5lbs
1 x 3 @ 75kgs / 165lbs
2 x 3 @ 87.5kgs / 192.5lbs
2 x 2 @ 100kgs / 220lbs
3 x 1 @ 107.5kgs / 236.5lbs
1 x 3 @ 70kgs / 154lbs
1 x 3 @ 85kgs / 187lbs
4 x 2 @ 95kgs / 209lbs

JM Press

4 x 10 @ 67.5kgs / 148.5lbs

Flyes

3 x 10 @ 15kgs / 33lbs

Tate Press

3 x 10 @ 15kgs / 33lbs

Squat

1 x 3 @ 80kgs/ 176lbs
1 x 3 @ 97.5kgs / 214.5lbs
2 x 3 @ 112.5kgs / 225.5lbs
5 x 2 @ 130kgs / 286lbs

Good Mornings

5 x 5 @ 80kgs / 176lbs
 
CMS-MS COMP W2D2

Bench

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

Band Pull Aparts

5 x 10

Deadlift

1 x 3 @ 85kgs / 187lbs
1 x 3 @ 100kgs / 220lbs
2 x 3 @ 120kgs / 264lbs
5 x 2 @ 137.5kgs / 302.5lbs

Barbell Bent Over Row

3 x 8 @ 100kgs / 200lbs
2 x 8 @ 105kgs / 231lbs

Face Pulls

4 x 10 @ 40kgs / 88lbs

Barbell Curls

4 x 10 @ 35kgs / 77lbs
 
22/09/23 W3D3

Bench

1 x 3 @ 62.5kgs / 137.5lbs
1 x 3 @ 75kgs / 165lbs
2 x 3 @ 90kgs / 198lbs
5 x 2 @ 105kgs / 231lbs

Squat

1 x 3 @ 80kgs/ 176lbs
1 x 3 @ 97.5kgs / 214.5lbs
2 x 3 @ 112.5kgs / 225.5lbs
2 x 2 @ 130kgs / 286lbs
1 x 1 @ 140kgs / 308lbs
1 x 1 @ 150kgs / 330lbs
1 x 1 @ 160kgs / 352lbs
1 x 3 @ 90kgs / 198bs
1 x 3 @ 105kgs / 231lbs
4 x 2 @ 120kgs / 264lbs

Was supposed to be 2 x 1 @ 137.5kgs but as its was the last 80+% session of the block thought i'd have some fun instead

Push Press

1 x 5 @ 45kgs / 99lbs
1 x 4 @ 55kgs / 121lbs
2 x 3 @ 60kgs / 132lbs
2 x 3 @ 70kgs / 176lbs
3 x 2 @ 75kgs / 187lbs

After next week i'm away for a week so haven't start a new block on push press so going by feel for these next two weeks

Side Lateral Raise - 3 x 10 @ 10kgs
Front Raise - 3 x 10 @ 10kgs
Rear Delt Flye - 3 x 10 @ 10kgs
 
W3D4

Deadlift

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

Shrugs

4 x 10 @ 105kgs / 231lbs

Meadows Rows

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

Hammer Curls

4 x 10 @ 15kgs / 33lbs
 
CMS-MS Comp W4D1

Bench

1 x 3 @ 62.5kgs / 137.5lbs
1 x 3 @ 75kgs / 165lbs
2 x 3 @ 90kgs / 198lbs
2 x 2 @ 105kgs / 231lbs


JM Press

4 x 10 @ 70kgs / 154lbs

Flyes

3 x 10 @ 15kgs / 33lbs

Tate Press

3 x 10 @ 15kgs / 33lbs

Squat

1 x 3 @ 80kgs/ 176lbs
1 x 3 @ 100kgs / 220lbs
2 x 3 @ 112.5kgs / 247.5lbs
4 x 2 @ 132.5kgs / 291.5lbs


Good Mornings

5 x 5 @ 80kgs / 176lbs
 
CMS-MS COMP W4D2

Bench

1 x 3@ 65kgs / 143lbs
1 x 3 @ 77.5kgs / 170.5lbs
2 x 3 @ 90kgs / 198lbs
4 x 2 @ 105kgs / 231lbs

Band Pull Aparts

5 x 10

Deadlift

1 x 3 @ 85kgs / 187lbs
1 x 3 @ 100kgs / 220lbs
2 x 3 @ 120kgs / 264lbs
3 x 2 @ 127.5kgs / 280.5lbs
1 x 9 @ 127.5kgs / 280.5lbs - was the last prescribed DL set of the block so went for an AMRAP set instead of a double

Barbell Bent Over Row

2 x 8 @ 100kgs / 200lbs
3 x 8 @ 105kgs / 231lbs

Face Pulls

4 x 10 @ 40kgs / 88lbs

Barbell Curls

2 x 10 @ 35kgs / 77lbs
2 x 10 @ 37.5kgs / 82.5lbs
 
29/9/23

Bench

1 x 3 @ 65kgs / 143lbs
1 x 3 @ 77.5kgs / 170.5lbs
2 x 3 @ 90kgs / 198lbs
1 x 2 @ 105kgs / 231lbs
3 x 1 @ 107.5kgs / 236.5lbs
1 x 1 @ 110kgs / 242lbs
1 x 1 @ 115kgs / 253lbs
1 x 1 @ 120kgs / 264lbs


Squat

1 x 3 @ 80kgs/ 176lbs
1 x 3 @ 100kgs / 220lbs
2 x 3 @ 115kgs / 253lbs
1 x 2 @ 130kgs / 286lbs
1 x 2 @ 140kgs / 308lbs
1 x 1 @ 150kgs / 330lbs
1 x 1 @ 160kgs / 352lbs
1 x 1 @ 170kgs / 374lbs
1 x 1 @ 175lbs / 385lbs
1 x 1 @ 180kgs / 396lbs (+5kgs PR)


Side Lateral Raise - 3 x 10 @ 10kgs
Front Raise - 3 x 10 @ 10kgs
Rear Delt Flye - 3 x 10 @ 10kgs
 
Today

Deadlift

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

Block Pulls

1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
1 x 2 @ 140kgs / 308lbs
1 x 2 @ 160kgs / 352lbs
3 x 1 @ 170kgs / 574lbs

BB Shrugs

4 x 10 @ 105kgs / 231lbs

Hammer Curls

4 x 10 @ 15kgs / 33lbs
 
Bench

1 x 5 @ 65kgs / 143lbs
1 x 4 @ 77.5kgs / 170.5lbs
2 x 3 @ 90kgs / 198lbs
3 x 3 @ 100kgs / 220lbs
3 x 2 @ 107.5kgs / 236.5lbs

Squat

1 x 5 @ 80kgs/ 176lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 115kgs / 253lbs
2 x 3 @ 130kgs / 286lbs
3 x 3 @ 140kgs / 308lbs
3 x 2 @ 150kgs / 330lbs

Push Press

1 x 3 @ 40kgs / 88lbs
1 x 3 @ 50kgs / 110lbs
1 x 3 @ 60kgs / 132lbs
1 x 2 @ 70kgs / 154lbs
1 x 1 @ 80kgs / 176lbs
1 x 1 @ 85kgs / 187lbs
1 x 1 @ 90kgs / 198lbs (2.5kgs PR)

@200lbs
im-coming-after-you-cordell-walker.gif

Side Lateral Raise - 3 x 10 @ 10kgs
Front Raise - 3 x 10 @ 10kgs
Rear Delt Flye - 3 x 10 @ 10kgs

Went by feel today as new block doesn't start until Monday and had 4 days away with Wife and pups
 
Fancied something a little different today so gave Sumo a try, second ever time lifting that way

Sumo Deadlift

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
1 x 2 @ 140kgs / 308lbs
1 x 1 @ 150kgs / 330lbs
1 x 1 @ 160kgs / 352lbs (something like a 20-30kgs PR)
3 x 2 @ 140kgs / 308lbs

Snatch Grip Block Pulls

1 x 5 @ 60kgs / 132lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 100kgs / 220lbs
3 x 3 @ 120kgs / 264lbs

BB Shrugs

4 x 10 @ 110kgs / 242lbs

Hammer Curls

4 x 10 @ 15kgs / 33lbs

Back to CMS-MS on Monday!
 
CMS-MS Prep 1 W1D1

Bench

1 x 3 @ 65kgs / 143lbs
1 x 3 @ 77.5kgs / 170.5lbs
2 x 3 @ 90kgs / 198lbs
6 x 3 @ 105kgs / 231lbs

JM Press

4 x 10 @ 70kgs / 154lbs

Flyes

3 x 10 @ 17.5kgs / 38.5lbs

Tate Press

3 x 10 @ 17.5kgs / 38.5lbs

Squat

1 x 3 @ 85kgs/ 187lbs
1 x 3 @ 100kgs / 220lbs
2 x 3 @ 115kgs / 253lbs
5 x 3 @ 132.5kgs / 291.5lbs
2 x 5 @ 100kgs / 220lbs
5 x 4 @ 115kgs / 253lbs

was supposed to have a set of 5 at 85kgs on the second lot of squats belt couldnt be bothered to change plates over

Good Mornings

5 x 5 @ 80kgs / 176lbs
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,280,181
Messages
58,264,242
Members
175,987
Latest member
Dakota DeSousa

Share this page

Back
Top