Riks Training Log

rikwebb said:
CMS-MS Comp W1D2 aka Testing Day

Squat

1 x 3 @ 90kgs / 198lbs
1 x 3 @ 107.5kgs / 236.5lbs
2 x 3 @ 127.55kgs / 280.5lbs
1 x 2 @ 145kgs / 319lbs
1 x 1 @ 170kgs / 374lbs
2 x F @ 190kgs / 418lbs

Bench

1 x 3 @ 72.5kgs / 159.5lbs
1 x 3 @ 90kgs / 198lbs
1 x 3 @ 102.5kgs / 225.5bs
1 x 2 @ 115kgs / 253lbs
1 x 1 @ 130kgs / 286lbs
1 x 1 @ 135kgs / 297lbs (+5kgs / 11lbs PR)

Deadlift

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 115kgs / 253lbs
1 x 1 @ 135kgs / 297lbs
1 x 1 @ 150kgs / 330lbs
1 x 1 @ 170kgs / 374lbs
1 x 1 @ 187.5kgs / 412.5lbs (+5kgs / 11lbs PR)

Really happy with the Bench and Deadlift results, Squats I'm not too torn up about. I've put a lot of work into Bench and Deadlift this run through but not as much concentration on Squats, I know 190 is there so next run through will focus more on Squats.
Click to expand...
Added 10 kl to your total. That's great progress! Hard work paying off
 
CMS-MS Comp W1D3

Bench

1 x 3 @ 72.5kgs / 159.5lbs
1 x 3 @ 87.5kgs / 192.5lbs
2 x 3 @ 102.5kgs / 225.5bs
6 x 3 @ 117.5kgs / 258.5lbs


Squat

1 x 3 @ 90kgs / 198lbs
1 x 3 @ 107.5kgs / 236lbs
2 x 3 @ 125kgs / 275lbs
3 x 2 @ 145kgs / 319lbs
3 x 2 @ 150kgs / 330lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 117.5kgs / 258.5lbs
4 x 3 @ 135kgs / 297lbs


Push Press

1 x 3 @ 52.5kgs / 115lbs
1 x 3 @ 62.5kgs / 137.5lbs
1 x 3 @ 72.5kgs / 159.5lbs
1 x 2 @ 82.5kgs / 181.5lbs
1 x 2 @ 92.5kgs / 203.5lbs (+ 2.5kgs 2RM PR)



Side Raises - 4 x 10 @ 14kgs / 30.8lbs
Front Raises - 4 x 10 @ 14kgs / 30.8lbs
Rear Delt Flyes - 4 x 10 @ 16kgs / 35.2lbs
 
CMS-MS Comp W1D4


Paused Deadlift

1 x 4 @ 95kgs / 209bs
1 x 4 @ 115kgs / 253lbs
4 x 4 @ 135kgs / 297lbs

Rack Pulls

1 x 3 @ 120kgs / 264lbs
1 x 3 @ 140kgs / 308lbs
2 x 3 @ 160kgs / 352lbs
4 x 3 @ 185kgs / 407lbs

Incline Bench

1 x 4 @ 72.5kgs 159.5lbs
2 x 4 @ 82.5kgs / 181.5lbs
3 x 4 @ 92.5kgs / 203.5lbs

Shrugs

4 x 10 @ 122.5kgs / 269.5lbs


Plate Loaded Lat Pulldown

1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
5 x 10 @ 102.5kgs / 225lbs per side

MTS Row Machine

4 x 10 @ 50 per side


Preacher Curl Machine

2 x 10 @ 35kgs / 77lbs
2 x 10 @ 40kgs / 88lbslbs

Pinwheel Curl

4 x 10 @ 16kgs / 35.2lbs
 
CMS-MS Comp W1D1

Bench


1 x 3 @ 72.5kgs / 159.5lbs
1 x 3 @ 90kgs / 198lbs
2 x 3 @ 102.5kgs / 225.5bs
2 x 2 @ 117.5kgs / 258.5lbs
2 x 1 @ 130kgs / 286lbs
2 x 2 @ 117.5kgs / 258.5lbs


Flyes

5 x 10 @ 22kgs / 48.4lbs

Tate Press

3 x 10 @ 24kgs / 52.8lbs

Tricep Pushdown

1 x 10 @ 40kgs / 88lbs
3 x 10 @ 45kgs / 99lbs

Squat

1 x 3 @ 90kgs / 198lbs
1 x 3 @ 110kgs / 242lbs
2 x 3 @ 127.5kgs / 280.5lbs
3 x 3 @ 145kgs / 319lbs
3 x 2 @ 155kgs / 341lbs
1 x 4 @ 90kgs / 198lbs
1 x 4 @ 110kgs / 242lbs
4 x 4 @ 127.5kgs / 280.5lbs
 
CMS-MS Comp W2D2


Deadlift

1 x 3 @ 95kgs / 209lbs
1 x 3 @ 115kgs / 253lbs
2 x 3 @ 132.5kgs / 291.5lbs
3 x 3 @ 150kgs / 330lbs
3 x 2 @ 165kgs / 363lbs

Paused Deadlifts

1 x 3 @ 105kgs / 225.5lbs
1 x 3 @ 122.5kgs / 269.5lbs
4 x 3 @ 142.5kgs / 313.5lbs

Bench

1 x 5 @ 72.5kgs / 159.5lbs
1 x 4 @ 85kgs / 187lbs
2 x 3 @ 102.5kgs / 225.5bs
5 x 3 @ 117.5kgs / 258.5lbs

Rack Pulls

1 x 3 @ 135kgs / 297lbs
1 x 3 @ 157.5kgs / 346.5lbs
2 x 3 @ 177.5kgs / 390.5lbs
3 x 2 @ 200kgs / 440lbs



Bent Over Barbell Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 70kgs / 154lbs
3 x 10 @ 95kgs / 209lbs


Face Pulls

2 x 10 @ 45kgs / 99lbs
3 x 10 @ 47.5kgs / 104.5lbs

Hammer Curls

4 x 10 @ 22kgs / 48.4lbs

EZ Bar Curls

3 x 10 @ 25kgs / 55lbs
 
CMS-MS Comp W2D3

Bench

1 x 3 @ 72.5kgs / 159.5lbs
1 x 3 @ 87.5kgs / 192.5lbs
2 x 3 @ 102.5kgs / 225.5bs
2 x 2 @ 117.5kgs / 258.5lbs
3 x 1 @125kgs / 275lbs


Squat

1 x 3 @ 90kgs / 198lbs
1 x 3 @ 107.5kgs / 236lbs
2 x 3 @ 125kgs / 275lbs
5 x 3 @ 145kgs / 319lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 117.5kgs / 258.5lbs
4 x 2 @ 135kgs / 297lbs


Push Press

1 x 3 @ 52.5kgs / 115lbs
1 x 3 @ 62.5kgs / 137.5lbs
1 x 3 @ 72.5kgs / 159.5lbs
4 x 3 @ 85kgs / 187lbs



Side Raises - 4 x 10 @ 14kgs / 30.8lbs
Front Raises - 4 x 10 @ 14kgs / 30.8lbs
Rear Delt Flyes - 4 x 10 @ 16kgs / 35.2lbs
 
Saturday

CMS-MS Comp W2D4


Deadlift

1 x 3 @ 95kgs / 209bs
1 x 3 @ 115kgs / 253lbs
4 x 3 @ 135kgs / 297lbs
3 x 2 @ 150kgs / 330lbs
3 x 2 @ 155kgs / 341lbs



Incline Bench

1 x 3 @ 80kgs / 176lbs
2 x 3 @ 95kgs / 209lbs
5 x 3 @ 110kgs / 242lbs

Shrugs

4 x 10 @ 125kgs / 275lbs


Plate Loaded Lat Pulldown

1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
5 x 10 @ 102.5kgs / 225lbs per side

MTS Row Machine

4 x 10 @ 50 per side


Preacher Curl Machine

2 x 10 @ 35kgs / 77lbs
2 x 10 @ 40kgs / 88lbslbs

Pinwheel Curl

4 x 10 @ 16kgs / 35.2lbs
 
Last edited:
CMS-MS Comp W3D1

Bench


1 x 3 @ 72.5kgs / 159.5lbs
1 x 3 @ 90kgs / 198lbs
2 x 3 @ 102.5kgs / 225.5bs
2 x 2 @ 117.5kgs / 258.5lbs
3 x 1 @ 125kgs / 275lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 95kgs / 209lbs
4 x 2 @ 110kgs / 242lbs


Flyes

5 x 10 @ 22kgs / 48.4lbs

Tate Press

3 x 10 @ 24kgs / 52.8lbs

Tricep Pushdown

1 x 10 @ 40kgs / 88lbs
3 x 10 @ 45kgs / 99lbs

Squat

1 x 3 @ 90kgs / 198lbs
1 x 3 @ 110kgs / 242lbs
2 x 3 @ 127.5kgs / 280.5lbs
3 x 3 @ 145kgs / 319lbs
2 x 3 @ 150kgs / 330lbs
 
CMS-MS Comp W3D2


Deadlift

1 x 3 @ 95kgs / 209lbs
1 x 3 @ 115kgs / 253lbs
2 x 3 @ 132.5kgs / 291.5lbs
1 x 2 @ 150kgs / 330lbs
2 x 2 @ 160kgs / 352lbs
2 x 2 @ 170kgs / 374lbs


Bench

1 x 5 @ 72.5kgs / 159.5lbs
1 x 4 @ 85kgs / 187lbs
2 x 3 @ 102.5kgs / 225.5bs
6 x 3 @ 117.5kgs / 258.5lbs


Bent Over Barbell Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 70kgs / 154lbs
3 x 10 @ 95kgs / 209lbs


Face Pulls

2 x 10 @ 45kgs / 99lbs
3 x 10 @ 47.5kgs / 104.5lbs

Hammer Curls

4 x 10 @ 22kgs / 48.4lbs

EZ Bar Curls

3 x 10 @ 25kgs / 55lbs
 
CMS-MS Comp W2D3

Bench

1 x 3 @ 72.5kgs / 159.5lbs
1 x 3 @ 87.5kgs / 192.5lbs
2 x 3 @ 102.5kgs / 225.5bs
5 x 2 @ 117.5kgs / 258.5lbs



Squat

1 x 3 @ 90kgs / 198lbs
1 x 3 @ 107.5kgs / 236lbs
2 x 3 @ 127.5kgs / 280.5lbs
2 x 2 @ 145kgs / 319lbs
1 x 1 @ 155kgs / 341lbs
1 x 1 @ 165kgs / 363lbs
1 x 1 @ 175kgs / 385lbs
1 x 1 @ 182.5kgs / 401.5lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 117.5kgs / 258.5lbs
4 x 3 @ 137.5kgs / 302.5lbs


Push Press

1 x 3 @ 52.5kgs / 115lbs
1 x 3 @ 62.5kgs / 137.5lbs
1 x 3 @ 72.5kgs / 159.5lbs
1 x 3 @ 82.5kgs / 181.5lbs
3 x 3 @ 87.5kgs / 192.5lbs



Side Raises - 4 x 10 @ 14kgs / 30.8lbs
Front Raises - 4 x 10 @ 14kgs / 30.8lbs
Rear Delt Flyes - 4 x 10 @ 16kgs / 35.2lbs
 
CMS-MS Comp W3D4


Deadlift

1 x 3 @ 95kgs / 209bs
1 x 3 @ 115kgs / 253lbs
2 x 3 @ 135kgs / 297lbs
1 x 3 @ 145kgs / 319lbs
1 x 3 @ 155kgs / 341lbs
2 x 3 @ 165kgs / 363lbs


Incline Bench

1 x 3 @ 75kgs 165lbs
2 x 3 @ 85kgs / 187lbs
3 x 3 @ 95kgs / 209lbs

Shrugs

4 x 10 @ 125kgs / 275lbs


Plate Loaded Lat Pulldown

1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
5 x 10 @ 105kgs / 231lbs per side

MTS Row Machine

4 x 10 @ 50 per side


Preacher Curl Machine

2 x 10 @ 35kgs / 77lbs
2 x 10 @ 40kgs / 88lbslbs

Pinwheel Curl

4 x 10 @ 16kgs / 35.2lbs
 
CMS-MS Comp W4D1

Bench


1 x 3 @ 72.5kgs / 159.5lbs
1 x 3 @ 90kgs / 198lbs
2 x 3 @ 102.5kgs / 225.5bs
3 x 2 @ 117.5kgs / 258.5lbs
3 x 2 @ 120kgs / 264lbs


Flyes

5 x 10 @ 22kgs / 48.4lbs

Tate Press

3 x 10 @ 24kgs / 52.8lbs

Tricep Pushdown

1 x 10 @ 40kgs / 88lbs
3 x 10 @ 45kgs / 99lbs

Squat

1 x 3 @ 90kgs / 198lbs
1 x 3 @ 110kgs / 242lbs
2 x 3 @ 127.5kgs / 280.5lbs
1 x 3 @ 145kgs / 319lbs
3 x 2 @ 160kgs / 352lbs
 
CMS-MS Comp W4D2


Deadlift

1 x 3 @ 95kgs / 209lbs
1 x 3 @ 115kgs / 253lbs
2 x 3 @ 135kgs / 297lbs
1 x 2 @ 145kgs/ 319lbs
1 x 2 @ 155kgs / 341lbs
2 x 2 @ 165kgs / 363lbs
1 x 2 @ 175kgs / 385lbs


Bench

1 x 5 @ 72.5kgs / 159.5lbs
1 x 4 @ 85kgs / 187lbs
2 x 3 @ 102.5kgs / 225.5bs
1 x 2 @ 117.5kgs / 258.5lbs
1 x 2 @ 122.5kgs / 269.5lbs
2 x 2 @ 127.5kgs / 280.5lbs


Bent Over Barbell Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 90kgs / 198lbs
2 x 10 @ 100kgs / 220lbs


Face Pulls

2 x 10 @ 45kgs / 99lbs
3 x 10 @ 47.5kgs / 104.5lbs

Hammer Curls

4 x 10 @ 22kgs / 48.4lbs

EZ Bar Curls

3 x 10 @ 25kgs / 55lbs
 
CMS-MS Comp W4D3

Bench

1 x 3 @ 72.5kgs / 159.5lbs
1 x 3 @ 87.5kgs / 192.5lbs
2 x 3 @ 102.5kgs / 225.5bs
4 x 2 @ 120kgs / 264lbs
2 x 1 @ 130kgs / 286lbs


Squat

1 x 3 @ 90kgs / 198lbs
1 x 3 @ 107.5kgs / 236lbs
2 x 3 @ 125kgs / 275lbs
1 x 3 @ 145kgs / 319lbs
4 x 2 @ 160kgs / 352lbs


Push Press

1 x 3 @ 52.5kgs / 115lbs
1 x 3 @ 62.5kgs / 137.5lbs
1 x 3 @ 72.5kgs / 159.5lbs
4 x 2 @ 80kgs / 176lbs



Side Raises - 4 x 10 @ 14kgs / 30.8lbs
Front Raises - 4 x 10 @ 14kgs / 30.8lbs
Rear Delt Flyes - 4 x 10 @ 16kgs / 35.2lbs
 
0CMS-MS Comp W4D4


Deficit Deadlift (beltless

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


Rack Pulls

1 x 3 @ 120kgs / 264lbs
1 x 3 @ 140kgs / 308lbs
1 x 3 @ 170kgs / 374lbs
1 x 1 @ 200kgs / 440lbs
1 x 1 @ 220kgs / 484lbs
3 x 2 @ 185kgs / 407lbs

Incline Bench

1 x 3 @ 72.5kgs 159.5lbs
1 x 3 @ 82.5kgs / 181.5lbs
1 x 3 @ 92.5kgs / 203.5lbs
1 x 1 @ 102.5kgs / 225.5lbs
1 x 1 @ 110kgs / 242lbs (+5kgs PR)
2 x 3 @ 82.5kgs / 181.5lbs


Shrugs

4 x 10 @ 125kgs / 275lbs


Plate Loaded Lat Pulldown

1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
5 x 10 @ 105kgs / 231lbs per side

MTS Row Machine

4 x 10 @ 50 per side


Preacher Curl Machine

2 x 10 @ 35kgs / 77lbs
2 x 10 @ 40kgs / 88lbslbs

Pinwheel Curl

4 x 10 @ 16kgs / 35.2lbs
 
CMS-MS Prep 1 W1D1

Bench


1 x 5 @ 75kgs / 165lbs
1 x 4 @ 87.5kgs / 192.5lbs
2 x 3 @ 105kgs / 231bs
6 x 3 @ 117.5kgs / 258.5lbs


Flyes

5 x 10 @ 22kgs / 48.4lbs

Tate Press

3 x 10 @ 24kgs / 52.8lbs

Tricep Pushdown

1 x 10 @ 40kgs / 88lbs
3 x 10 @ 45kgs / 99lbs

Squat

1 x 5 @ 92.5kgs / 203.5lbs
1 x 4 @ 110kgs / 242lbs
2 x 3 @ 127.5kgs / 280.5lbs
5 x 2 @ 147.5kgs / 324.5lbs
1 x 5 @ 90kgs / 198lbs
1 x 5 @ 110kgs / 242lbs
5 x 4 @ 127.5kgs / 280.5lbs
 
CMS-MS Prep W1D2


Deadlift

1 x 4 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 135kgs / 297lbs
5 x 3 @ 155kgs / 341lbs

Paused Deadlift

1 x 4 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
5 x 4 @ 135kgs / 297lbs


Bench

1 x 6 @ 72.5kgs / 159.5lbs
1 x 5 @ 87.5kgs / 192.5lbs
2 x 4 @ 105kgs / 231bs
2 x 3 @ 112.5kgs / 247.5lbs
3 x 2 @ 122.5kgs / 269.5lbs
2 x 3 @ 112.5kgs / 247.5lbs
1 x 4 @ 105kgs / 231lbs
1 x 6 @ 97.5kgs / 214.5lbs
1 x 8 @ 87.5kgs / 192.5lbs
1 x 10 @ 72.5kgs / 159.5lbs



Bent Over Barbell Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 90kgs / 198lbs
2 x 10 @ 100kgs / 220lbs


Face Pulls

1 x 10 @ 45kgs / 99lbs
4 x 10 @ 47.5kgs / 104.5lbs

Hammer Curls

4 x 10 @ 22kgs / 48.4lbs

EZ Bar Curls

3 x 10 @ 25kgs / 55lbs
 
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