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Goals & Gains Riks Training Log
- Thread starter rikwebb
- Start date
- Joined
- Apr 24, 2011
- Messages
- 8,258
- Reaction score
- 11,716
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
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
- Joined
- Apr 24, 2011
- Messages
- 8,258
- Reaction score
- 11,716
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
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
- Joined
- Apr 24, 2011
- Messages
- 8,258
- Reaction score
- 11,716
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
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
- Joined
- Apr 24, 2011
- Messages
- 8,258
- Reaction score
- 11,716
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 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
- Joined
- Apr 24, 2011
- Messages
- 8,258
- Reaction score
- 11,716
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
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
- Joined
- Apr 24, 2011
- Messages
- 8,258
- Reaction score
- 11,716
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
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
- Joined
- Apr 24, 2011
- Messages
- 8,258
- Reaction score
- 11,716
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
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
- Joined
- Apr 24, 2011
- Messages
- 8,258
- Reaction score
- 11,716
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
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
- Joined
- Apr 24, 2011
- Messages
- 8,258
- Reaction score
- 11,716
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
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
- Joined
- Apr 24, 2011
- Messages
- 8,258
- Reaction score
- 11,716
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
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
- Joined
- Apr 24, 2011
- Messages
- 8,258
- Reaction score
- 11,716
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
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
- Joined
- Apr 24, 2011
- Messages
- 8,258
- Reaction score
- 11,716
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
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
- Joined
- Apr 24, 2011
- Messages
- 8,258
- Reaction score
- 11,716
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
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
- Joined
- Apr 24, 2011
- Messages
- 8,258
- Reaction score
- 11,716
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
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
- Joined
- Apr 24, 2011
- Messages
- 8,258
- Reaction score
- 11,716
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)
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
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
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
- Joined
- Apr 24, 2011
- Messages
- 8,258
- Reaction score
- 11,716
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!
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!
- Joined
- Apr 24, 2011
- Messages
- 8,258
- Reaction score
- 11,716
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
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
