Goals & Gains Riks Training Log

Fahcough said:
Where the pictures! Want to see you dwarf them monsters
Click to expand...

There's some on the usual place



CMS-MS Prep 2 W6D2


Deadlift

1 x 4 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 135kgs / 297lbs
2 x 3 @ 150kgs / 330lbs
4 x 2 @ 175kgs / 385lbs


Bench

1 x 5 @ 75kgs / 165lbs
1 x 5 @ 90kgs / 198lbs
1 x 4 @ 107.5kgs / 236.5lbs
2 x 3 @ 112.5kgs / 247.5lbs
4 x 2 @ 120kgs / 264lbs
2 x 3 @ 112.5kgs / 247.5lbs
1 x 4 @ 107.5kgs / 236.5lbs
1 x 6 @ 90kgs / 203.5lbs
1 x 8 @ 75kgs / 165lbs


Bent Over Barbell Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 100kgs / 220lbs
2 x 10 @ 105kgs/ 231lbs

Face Pulls

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

Single Arm Seated Plate Row

1 x 10 @ 50kgs / 110lbs
3 x 10 @ 60kgs / 132lbs

Hammer Curls

4 x 10 @ 22kgs / 48.4lbs

EZ Bar Curls

3 x 10 @ 25kgs / 55lbs
 
CMS-MS Prep 2 W6D3

Bench Press

1 x 5 @ 75kgs / 165lbs
1 x 4 @ 90kgs / 198bs
2 x 3 @ 107.5kgs / 236.5lbs
5 x 3 @ 120kgs / 264lbs
1 x 5 @ 82.5kgs / 181.5lbs
1 x 5 @ 97.5kgs / 214.5lbs
4 x 4 @ 112.5kgs / 247.5lbs


Squat

1 x 5 @ 92.5kgs / 203.5lbs
1 x 4 @ 112.5kgs / 247.5lbs
2 x 3 @ 130kgs / 286lbs
2 x 3 @ 152.5kgs / 335.5lbs
3 x 3 @ 160kgs / 352lbs

Push Press

1 x 5 @ 55kgs / 121lbs
1 x 4 @ 65kgs / 143lbs
1 x 3 @ 75kgs / 165lbs
5 x 2 @ 87.5kgs / 192.5lbs


Side Raises - 4 x 10 @ 16kgs / 35.2lbs
Front Raises - 4 x 10 @ 16kgs / 35.2lbs
Rear Delt Flyes - 4 x 10 @ 18kgs / 39.6lbs
 
CMS-MS Prep 2 W6D4

Deficit Deadlifts

1 x 3 @ 95kgs / 209lbs
1 x 3 @ 115kgs / 253lbs
1 x 3 @ 130kgs / 286lbs
4 x 3 @ 140kgs / 308lbs
3 x 2 @ 150kgs / 330lbs

Snatch Grip Rack Pulls

1 x 4 @ 100kgs / 220lbs
2 x 4 @ 115kgs / 253lbs
3 x 4 @ 130kgs / 286lbs
3 x 4 @ 140kgs / 308lbs

Shrugs

4 x 10 @ 127.5kgs / 280.5lbs

Plate Loaded Lat Pulldown

1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
4 x 10 @ 107.5kgs / 236.5lbs per side

Neutral Grip Lat Pulldown

2 x 10 @ 65kgs / 143lbs
2 x 10 @ 70kgs / 154lbs

MTS Row Machine

4 x 10 @ 50 per side

Preacher Curl Machine

4 x 10 @ 40kgs / 88lbs

Pinwheel Curl

4 x 10 @ 20kgs / 44lbs

End of Block
 
CMS-MS Prep 3 W1D1

Squat

1 x 5 @ 102.5kgs / 225.5lbs
1 x 4 @ 122.5kgs / 269.5lbs
2 x 3 @ 142.5kgs / 313.5lbs
2 x 2 @ 170kgs / 374lbs
2 x 2 @ 175kgs / 385lbs
1 x 5 @ 92.5kgs / 203.5lbs
1 x 4 @ 112.5kgs / 247.5lbs
2 x 3 @ 132.5kgs / 291.5lbs
4 x 3 @ 155kgs / 341lbs


Bench

1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @ 107.5kgs / 236.5bs
5 x 3 @ 120kgs / 264lbs

Flyes

5 x 10 @ 24kgs / 52.4lbs

Tate Press

3 x 10 @ 26kgs / 57.2lbs

Tricep Pushdown

1 x 10 @ 40kgs / 88lbs
4 x 10 @ 47.5kgs / 104.5lbs

Overhead DB Tricep Extension

4 x 10 @ 18kgs / 39.6lbs
 
CMS-MS Prep 3 W1D2


Deadlift

1 x 4 @ 97.5kgs / 214.5lbs
1 x 4 @ 117.5kgs / 258.5lbs
2 x 3 @ 137.5kgs / 302.5lbs
3 x 3 @ 160kgs / 352lbs
1 x 3 @ 167.5kgs / 368.5
1 x 3 @ 175kgs / 385lbs


Bench

1 x 5 @ 82.5kgs / 181.5lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 115kgs / 251lbs
4 x 2 @ 127.5kgs / 280.5lbs
1 x 1 @ 132.5kgs / 291.5lbs
1 x 5 @ 75kgs / 165lbs
1 x 5 @ 90kgs / 198lbs
4 x 4 @ 105kgs / 231lbs


Bent Over Barbell Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 100kgs / 220lbs
2 x 10 @ 105kgs/ 231lbs

Face Pulls

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

Single Arm Seated Plate Row

1 x 10 @ 50kgs / 110lbs
1 x 10 @ 60kgs / 132lbs
2 x 10 @ 65kgs / 143lbs

Hammer Curls

4 x 10 @ 22kgs / 48.4lbs

EZ Bar Curls

3 x 10 @ 25kgs / 55lbs
 
CMS-MS Prep 3 W1D3

Bench Press

1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 90kgs / 198bs
2 x 3 @ 107.5kgs / 236.5lbs
6 x 3 @ 120kgs / 264lbs


Squat

1 x 5 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 135kgs / 297lbs
3 x 3 @ 155kgs / 341lbs
2 x 3 @ 160kgs / 352lbs

Push Press

1 x 5 @ 55kgs / 121lbs
1 x 4 @ 65kgs / 143lbs
1 x 3 @ 75kgs / 165lbs
4 x 2 @ 85kgs / 187lbs


Side Raises - 4 x 10 @ 16kgs / 35.2lbs
Front Raises - 4 x 10 @ 16kgs / 35.2lbs
Rear Delt Flyes - 4 x 10 @ 18kgs / 39.6lbs
 
CMS-MS Prep 3 W1D4

Paused Deadlifts

1 x 3 @ 97.5kgs / 214.5lbs
1 x 3 @ 117.5kgs / 258.5lbs
2 x 3 @ 137.5kgs / 302.5lbs
1 x 2 @ 145kgs / 319lbs
1 x 2 @ 155kgs / 341lbs
2 x 2 @ 160kgs / 352lbs

Rack Pulls

1 x 4 @ 137.5kgs / 302.5lbs
1 x 4 @ 162.5kgs / 357.5lbs
2 x 3 @ 185kgs / 407.5lbs
3 x 2 @ 207.5kgs / 456.5lbs

Shrugs

4 x 10 @ 127.5kgs / 280.5lbs

Incline Bench

2 x 3 @ 75kgs / 165lbs
2 x 3 @ 90kgs / 198lbs
2 x 3 @ 100kgs / 220lbs

Plate Loaded Lat Pulldown

1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
4 x 10 @ 107.5kgs / 236.5lbs per side

Neutral Grip Lat Pulldown

2 x 10 @ 65kgs / 143lbs
2 x 10 @ 70kgs / 154lbs

MTS Row Machine

4 x 10 @ 50 per side

Preacher Curl Machine

4 x 10 @ 40kgs / 88lbs

Pinwheel Curl

4 x 10 @ 22kgs / 48.lbs
 
CMS-MS Prep 3 W2D1

Squat


1 x 5 @ 92.5kgs / 203.5lbs
1 x 4 @ 112.5kgs / 247.5lbs
2 x 3 @ 132.5kgs / 291.5lbs
3 x 3 @ 160kgs / 352lbs
2 x 3 @ 162.5kgs / 357.5lbs


Bench

1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @ 107.5kgs / 236.5bs
5 x 3 @ 120kgs / 264lbs
1 x 5 @ 82.5kgs / 187lbs
1 x 5 @ 100kgs / 220lbs
4 x 4 @ 112.5kgs / 247.5lbs

Flyes

5 x 10 @ 24kgs / 52.4lbs

Tate Press

3 x 10 @ 26kgs / 57.2lbs

Tricep Pushdown

1 x 10 @ 40kgs / 88lbs
2 x 10 @ 47.5kgs / 104.5lbs
2 x 10 @ 50kgs / 110lbs

Overhead DB Tricep Extension

4 x 10 @ 18kgs / 39.6lbs
 
CMS-MS Prep 3 W2D2


Paused Deadlift

1 x 4 @ 97.5kgs / 214.5lbs
1 x 4 @ 117.5kgs / 258.5lbs
2 x 3 @ 137.5kgs / 302.5lbs
1 x 2 @ 145kgs / 319lbs
1 x 2 @ 160kgs / 352lbs
2 x 2 @ 170kgs / 374lbs


Bench

1 x 6 @ 82.5kgs / 181.5lbs
1 x 5 @ 100kgs / 220lbs
1 x 4 @ 107.5kgs / 236.5lbs
2 x 3 @ 115kgs / 253lbs
2 x 2 @ 122.5kgs / 269.5bs
3 x 1 @ 130kgs / 286lbs
1 x 3 @ 115kgs / 253lbs
1 x 5 @ 100kgs / 220lbs
1 x 7 @ 82.5kgs / 181.5lbs


Bent Over Barbell Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 100kgs / 220lbs
2 x 10 @ 107.5kgs / 236.5lbs

Face Pulls

1 x 10 @ 45kgs / 99lbs
2 x 10 @ 47.5kgs / 104.5lbs
2 x 10 @ 50kgs / 110lbs

Single Arm Seated Plate Row

1 x 10 @ 50kgs / 110lbs
1 x 10 @ 60kgs / 132lbs
2 x 10 @ 65kgs / 143lbs

Hammer Curls

4 x 10 @ 22kgs / 48.4lbs

EZ Bar Curls

3 x 10 @ 30kgs / 66lbs
 
CMS-MS Prep 3 W2D3

Bench Press

1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 90kgs / 198bs
2 x 3 @ 107.5kgs / 236.5lbs
4 x 2 @ 120kgs / 264lbs
2 x 2 @ 125kgs / 275lbs


Squat

1 x 5 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 135kgs / 297lbs
5 x 2 @ 162.5kgs / 357.5lbs
1 x 6 @ 95kgs / 209lbs
1 x 6 @ 115kgs / 253lbs
4 x 6 @ 122.5kgs / 269.5lbs

Push Press

1 x 5 @ 55kgs / 121lbs
1 x 4 @ 65kgs / 143lbs
1 x 3 @ 75kgs / 165lbs
5 x 3 @ 85kgs / 187lbs


Side Raises - 4 x 10 @ 16kgs / 35.2lbs
Front Raises - 4 x 10 @ 16kgs / 35.2lbs
Rear Delt Flyes - 4 x 10 @ 20kgs / 44lbs
 
CMS-MS Prep 3 W2D4



Rack Pulls

1 x 4 @ 127.5kgs / 280.5bs
1 x 4 @ 150kgs / 330lbs
2 x 3 @ 175kgs / 385lbs
4 x 3 @ 200kgs / 440lbs
2 x 1 @ 220kgs / 484lbs

Shrugs

4 x 10 @ 127.5kgs / 280.5lbs

Larsen Press

1 x 5@ 77.55kgs / 170.5lbs
1 x 4 @ 90kgs / 198lbs
5 x 3 @ 105kgs / 231lbs

Plate Loaded Lat Pulldown

1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
4 x 10 @ 110kgs / 242lbs per side

Neutral Grip Lat Pulldown

2 x 10 @ 65kgs / 143lbs
2 x 10 @ 70kgs / 154lbs

MTS Row Machine

4 x 10 @ 50 per side

Preacher Curl Machine

4 x 10 @ 40kgs / 88lbs

Pinwheel Curl

4 x 10 @ 22kgs / 48.lbs
 
Monday 7th Oct

CMS-MS Prep 3 W3D1

Squat


1 x 5 @ 92.5kgs / 203.5lbs
1 x 4 @ 112.5kgs / 247.5lbs
2 x 3 @ 132.5kgs / 291.5lbs
5 x 3 @ 160kgs / 352lbs


Bench Press


1 x 5 @ 82.5kgs / 187lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 112.5kgs / 247.5lbs
4 x 2 @ 127.5kgs / 280.5lbs
1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @ 107.5kgs / 236.5lbs
5 x 2 @ 120kgs / 264lbs


Flyes

5 x 10 @ 24kgs / 52.4lbs

Tate Press

3 x 10 @ 26kgs / 57.2lbs

Tricep Pushdown

1 x 10 @ 40kgs / 88lbs
2 x 10 @ 47.5kgs / 104.5lbs
2 x 10 @ 50kgs / 110lbs

Overhead DB Tricep Extension

4 x 10 @ 18kgs / 39.6lbs
 
Wednesday 9th

CMS-MS Prep 3 W3D2


Paused Deadlift

1 x 4 @ 97.5kgs / 214.5lbs
1 x 4 @ 117.5kgs / 258.5lbs
2 x 3 @ 137.5kgs / 302.5lbs
3 x 2 @ 160kgs / 352lbs
2 x 2 @ 170kgs / 374lbs

Rack Pulls

1 x 4 @ 127.5kgs / 280.5lbs
1 x 4 @ 150kgs / 330lbs
2 x 3 @ 175kgs / 385lbs
3 x 2 @ 210kgs / 462lbs


Bench

1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 90kgs / 198bs
2 x 3 @ 107.5kgs / 236.5lbs
4 x 2 @ 120kgs / 264lbs


Single Arm Seated Plate Row

1 x 10 @ 50kgs / 110lbs
1 x 10 @ 60kgs / 132lbs
2 x 10 @ 65kgs / 143lbs

Was away for a few days with my wife but got a day pass in for a local gym to get my workout in, unfortunatley even though the place had 6 Squat Racks the place wasn't really set up for powerlifters, every plate was a bumper plate, filled the bar up with 3 x 25kgs + 1 20kgs plate per side for Rack Pulls

8iYqhLJ.jpeg
 
CMS-MS Prep 3 W3D4


Deadlifts

1 x 4 @ 100kgs / 220lbs
1 x 4 @ 120kgs / 264lbs
2 x 3 @ 140kgs / 308lbs
3 x 2 @ 170kgs / 374lbs
2 x 2 @ 175kgs / 385lbs

Shrugs

4 x 10 @ 127.5kgs / 280.5lbs

Bench Press

1 x 5@ 77.5kgs / 170.5lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @ 107.5kgs / 236.5lbs
2 x 2 @ 120kgs / 264lbs
2 x 1 @ 130kgs / 286lbs
1 x 1 @ 132.5kgs / 291.5lbs

Plate Loaded Lat Pulldown

1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
4 x 10 @ 110kgs / 242lbs per side

Neutral Grip Lat Pulldown

2 x 10 @ 65kgs / 143lbs
2 x 10 @ 70kgs / 154lbs

MTS Row Machine

4 x 10 @ 50 per side

Preacher Curl Machine

4 x 10 @ 40kgs / 88lbs

Pinwheel Curl

4 x 10 @ 22kgs / 48.lbs

Didn't do a session yesterday due to having to drive 7 hours home (should of taken just under 4 but there were roadworks + broken down vehicles blocking lanes on the motorway) so took yesterday's bench sets and did them today
 
Monday 7th Oct

CMS-MS Prep 3 W4D1

Squat


1 x 5 @ 92.5kgs / 203.5lbs
1 x 4 @ 112.5kgs / 247.5lbs
2 x 3 @ 132.5kgs / 291.5lbs
2 x 2 @ 160kgs / 352lbs
1 x 1 @ 170kgs / 374lbs
1 x 1 @ 175kgs / 385lbs
1 x 1 @ 182.5kgs / 401.5lbs
2 x 2 @ 160kgs / 352lbs


Bench Press


1 x 5 @ 82.5kgs / 187lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 112.5kgs / 247.5lbs
5 x 2 @ 125kgs / 275lbs


Flyes

5 x 10 @ 24kgs / 52.4lbs

Tate Press

3 x 10 @ 26kgs / 57.2lbs

Tricep Pushdown

1 x 10 @ 40kgs / 88lbs
1 x 10 @ 47.5kgs / 104.5lbs
3 x 10 @ 50kgs / 110lbs

Overhead DB Tricep Extension

4 x 10 @ 22kgs / 48.4lbs
 
CMS-MS Prep 3 W4D2


Deadlift

1 x 3 @ 100kgs / 220lbs
1 x 4 @ 120kgs / 264lbs
2 x 3 @ 140kgs / 3008lbs
1 x 3 @ 160kgs / 352lbs
1 x 2 @ 170kgs / 374lbs
1 x 1 @ 182.5kgs / 401.5lbs
1 x 1 @ 190kgs / 418lbs
1 x 1 @ 196kgs / 431.2lbs (+8.5kgs PR!)



Bench

1 x 6 @ 77.5kgs / 170.5lbs
1 x 5 @ 90kgs / 198lbs
1 x 4 @ 107.5kgs / 236.5lbs
2 x 3 @ 120kgs / 264lbs
3 x 2 @ 127.5kgs / 280.5lbs
1 x 3 @ 120kgs / 264lbs
1 x 4 @ 112.5kgs / 247.5lbs
1 x 5 @ 105kgs / 231lbs
1 x 6 @ 100kgs / 220lbs
1 x 7 @ 90kgs / 198lbw
1 x 8 @ 82.5kgs / 181.5lbs
1 x 9 @ 77.5kgs / 170.5lbs

Trained at a different gym today that had calibrated plates and some other powerlifting stuff, I got to the 170 double and felt something was on for the day so with a little encouragement from my wife and friend decided to go for some heavy singles which ended up being PR's, think a little more would of been on the cards if I'd set up correctly
 
rikwebb said:
CMS-MS Prep 3 W4D2


Deadlift

1 x 3 @ 100kgs / 220lbs
1 x 4 @ 120kgs / 264lbs
2 x 3 @ 140kgs / 3008lbs
1 x 3 @ 160kgs / 352lbs
1 x 2 @ 170kgs / 374lbs
1 x 1 @ 182.5kgs / 401.5lbs
1 x 1 @ 190kgs / 418lbs
1 x 1 @ 196kgs / 431.2lbs (+8.5kgs PR!)



Bench

1 x 6 @ 77.5kgs / 170.5lbs
1 x 5 @ 90kgs / 198lbs
1 x 4 @ 107.5kgs / 236.5lbs
2 x 3 @ 120kgs / 264lbs
3 x 2 @ 127.5kgs / 280.5lbs
1 x 3 @ 120kgs / 264lbs
1 x 4 @ 112.5kgs / 247.5lbs
1 x 5 @ 105kgs / 231lbs
1 x 6 @ 100kgs / 220lbs
1 x 7 @ 90kgs / 198lbw
1 x 8 @ 82.5kgs / 181.5lbs
1 x 9 @ 77.5kgs / 170.5lbs

Trained at a different gym today that had calibrated plates and some other powerlifting stuff, I got to the 170 double and felt something was on for the day so with a little encouragement from my wife and friend decided to go for some heavy singles which ended up being PR's, think a little more would of been on the cards if I'd set up correctly
Click to expand...

8.5kg Deadlift PR?

<DCWhoa>

Congrats, big guy!
 
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