Goals & Gains Riks Training Log

CMS-MS Comp W3D2

Deadlift

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


Bench

1 x 3 @ 77.5kgs / 170.5lbs
1 x 3 @ 92.5kgs / 203.5lbs
2 x 3 @ 107.5kgs / 236.5lbs
2 x 2 @ 122.5kgs / 269.5lbs
3 x 2 @ 125kgs / 275lbs


Bent Over Barbell Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 100kgs / 220lbs
3 x 10 @ 110kgs/ 242lbs

Face Pulls

1 x 10 @ 45kgs / 99lbs
4 x 10 @ 50kgs / 110lbs

Single Arm Seated Plate Row

1 x 10 @ 50kgs / 110lbs
3 x 10 @ 65kgs / 143lbs

T-Bar Row

1 x 10 @ 40kgs / 88lbs
1 x 10 @ 60kgs / 132lbs
1 x 10 @ 80kgs / 176lbs
2 x 10 @ 100kgs / 220lbs

Hammer Curls

4 x 10 @ 22kgs / 48.4lbs

EZ Bar Curls

3 x 10 @ 25kgs / 55lbs
 
CMS-MS Comp W3D3

Bench Press

1 x 3 @ 77.5kgs / 170.5lbs
1 x 3 @ 90kgs / 198bs
2 x 3 @ 107.5kgs / 236.5lbs
5 x 2 @ 122.5kgs / 269.5lbs


Squat

1 x 3 @ 95kgs / 209lbs
1 x 3 @ 115kgs / 253lbs
2 x 3 @ 137.5kgs / 302.5lbs
2 x 2 @ 160kgs / 352lbs
2 x 1 @ 175kgs / 385lbs
1 x 3 @ 105kgs / 231lbs
1 x 3 @ 125kgs / 275lbs
4 x 3 @ 145kgs / 319lbs


Push Press

1 x 3 @ 55kgs / 121lbs
1 x 3 @ 65kgs / 143lbs
1 x 3 @ 75kgs / 165lbs
1 x 2 @ 82.5kgs / 181.5lbs
1 x 1 @ 92.5kgs / 203.5lbs


Side Raises - 4 x 10 @ 16kgs / 35.2lbs
Front Raises - 4 x 10 @ 16kgs / 35.2lbs
Rear Delt Flyes - 4 x 10 @ 20kgs / 44lbs
 
16/11/24

CMS-MS Comp W3D4

Deadlifts

1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
2 x 3 @ 140kgs / 308lbs
4 x 3 @ 160kgs / 352lbs
1 x 2 @ 170kgs / 374lbs


Shrugs

4 x 10 @ 130kgs / 286lbs


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

1 x 10 @ 65kgs / 143lbs
1 x 10 @ 70kgs / 154lbs
2 x 10 @ 75kgs / 165lbs

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 Comp W4D1

Squat


1 x 3 @ 95kgs / 209lbs
1 x 3 @ 115kgs / 253lbs
2 x 3 @ 137.5kgs / 302.5lbs
4 x 2 @ 160kgs / 352lbs



Bench Press


1 x 3 @ 77.5kgs / 170.5lbs
1 x 3 @ 92.5kgs / 203.5lbs
2 x 3 @ 110kgs / 242lbs
3 x 2 @ 125kgs / 275lbs
2 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
1 x 10 @ 47.5kgs / 104.5lbs
4 x 10 @ 50kgs / 110lbs

Overhead DB Tricep Extension

4 x 10 @ 25kgs / 55lbs
 
CMS-MS Comp W4D2 "Deload Week"

Deadlift

1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
2 x 2 @ 140kgs / 308lbs
4 x 2 @ 150kgs / 330lbs


Bench

1 x 3 @ 77.5kgs / 170.5lbs
1 x 3 @ 92.5kgs / 203.5lbs
2 x 3 @ 107.5kgs / 236.5lbs
4 x 2 @ 122.5kgs / 269.5lbs


Bent Over Barbell Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 100kgs / 220lbs
3 x 10 @ 110kgs/ 242lbs

Face Pulls

1 x 10 @ 45kgs / 99lbs
4 x 10 @ 50kgs / 110lbs

Single Arm Seated Plate Row

1 x 10 @ 50kgs / 110lbs
3 x 10 @ 65kgs / 143lbs

T-Bar Row

1 x 10 @ 40kgs / 88lbs
1 x 10 @ 60kgs / 132lbs
1 x 10 @ 80kgs / 176lbs
2 x 10 @ 100kgs / 220lbs

Hammer Curls

4 x 10 @ 22kgs / 48.4lbs

EZ Bar Curls

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

Squat Deload

1 x 3 @ 95kgs / 209lbs
1 x 3 @ 115kgs / 253lbs
2 x 3 @ 137.5kgs / 302.5lbs
5 x 2 @ 155kgs / 341lbs

Treadmill Walk - 37mins 2Miles

Probably the quickest workout I've done in a while, i have a heavy bench day planned tomorrow so was a little weird not doing any pressing of any type on a Friday.
 
23/11/24

CMS-MS Comp W4D4

Bench

1 x 3 @ 77.5kgs / 170.5lbs
1 x 3 @ 92.5kgs / 203.5lbs
1 x 2 @ 110kgs / 242lbs
1 x 1 @ 120kgs / 264lbs
1 x 1 @ 130kgs / 286lbs

And then my shoulder said no and had to cut it short which was a shame as 130kgs / 286lbs felt the best it had in a while

Deadlifts

1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
1 x 3 @ 140kgs / 308lbs
1 x 2 @ 160kgs / 352lbs
1 x 1 @ 170kgs / 374lbs
1 x 1 @ 185kgs / 407lbs

I wanted to go heavier this session originally but by this point my motivation had gone and pretty much just trudged through my assistances


Shrugs

4 x 10 @ 130kgs / 286lbs


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

1 x 10 @ 65kgs / 143lbs
1 x 10 @ 70kgs / 154lbs
2 x 10 @ 75kgs / 165lbs

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

So this was the last session of the block so the plan is take a week between blocks Squat and Deadlift as normal to some sort of Sheiko style stuff and take a week off bench and see how my shoulder feels after that
 
No Bench Week D1

Squat


1 x 3 @ 95kgs / 209lbs
1 x 3 @ 115kgs / 253lbs
1 x 3 @ 137.5kgs / 302.5lbs
2 x 3 @ 160kgs / 352lbs
3 x 2 @ 170kgs / 374lbs

Pendulum Squat Machine

1 x 5 @ Empty
1 x 5 @ 15kgs / 33lbs
1 x 5 @ 30kgs / 66lbs
2 x 5 @ 40kgs / 88lbs

Always wanted to try this machine since they bought it (About 9 months ago give or take) and now I had some spare time in the session thought I'd give it a try, not sure what the weight without any plates is though so just made note of the plates added

Leg Press

1 x 10 @ 80kgs / 176lbs
1 x 10 @ 120kgs / 264lbs
1 x 10 @ 160kgs / 352lbs
1 x 10 @ 220kgs / 484lbs
1 x 10 @ 250kgs / 550lbs


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
4 x 10 @ 50kgs / 110lbs

Overhead DB Tricep Extension

4 x 10 @ 25kgs / 55lbs
 
No Bench Week D2

Wanted to bench really badly, didn't help where the Deadlift Platform is, it's right in front of the Comp Style Bench I use

Deficit Deadlifts - All Beltless and off 1 x 25kgs Plate

1 x 4 @ 60kgs / 132lbs
1 x 4 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
1 x 3 @ 140kgs / 308lbs
1 x 1 @ 150kgs / 330lbs
2 x 1 @ 160kgs / 352lbs
3 x 2 @ 140kgs / 308lbs


Bent Over Barbell Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 100kgs / 220lbs
3 x 10 @ 110kgs/ 242lbs

Face Pulls

1 x 10 @ 45kgs / 99lbs
4 x 10 @ 50kgs / 110lbs

Single Arm Seated Plate Row

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

T-Bar Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 80kgs / 176lbs
2 x 10 @ 100kgs / 220lbs
1 x 10 @ 105kgs / 231lbs

Hammer Curls

4 x 10 @ 22kgs / 48.4lbs

EZ Bar Curls

3 x 10 @ 25kgs / 55lbs
 
No Bench Week D1

Squat


1 x 3 @ 95kgs / 209lbs
1 x 3 @ 115kgs / 253lbs
2 x 3 @ 137.5kgs / 302.5lbs
1 x 2 @ 160kgs / 352lbs
1 x 1 @ 172.5kgs / 379.5lbs
1 x 1 @ 185kgs / 407lbs
3 x 2 @ 165kgs / 363lbs

was ready to call the session after the 172.5kgs rep, really wasn't feeling it today and then its that one set / rep out of nowhere that makes the session worth it so todays rep was the 185kgs one

Pendulum Squat Machine

1 x 5 @ 20kgs / 44lbs
1 x 5 @ 40kgs / 88lbs
3 x 5 @ 60kgs / 132lbs

still unsure what the extra weight of the machine is yet


Leg Press

1 x 10 @ 80kgs / 176lbs
1 x 10 @ 160kgs / 352lbs
1 x 10 @ 250kgs / 550lbs
2 x 10 @ 300kgs / 660lbs

Side Raises - 4 x 10 @ 16kgs / 35.2lbs
Front Raises - 4 x 10 @ 16kgs / 35.2lbs
Rear Delt Flyes - 4 x 10 @ 20kgs / 44lbs
 
Sheiko CMS-Ms Prep 1 W1D1

Squat


1 x 5 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 137.5kgs / 302.5lbs
5 x 2 @ 160kgs / 352lbs
1 x 4 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
5 x 4 @ 140kgs / 308lbs

Bench

1 x 3 @ 77.5kgs / 170.5lbs
1 x 3 @ 95kgs / 209lbs
1 x 2 @ 107.5kgs / 236.5lbs
6 x 3 @ 117.5kgs / 258.5lbs


Pendulum Squat Machine


2 x 5 @ 40kgs / 88lbs + machine
2 x 5 @ 60kgs / 132lbs + machine



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
4 x 10 @ 50kgs / 110lbs

Overhead DB Tricep Extension

4 x 10 @ 25kgs / 55lbs
 
Sheiko CMS-Ms Prep 1 W1D3

Squat


1 x 5 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 137.5kgs / 302.5lbs
6 x 3 @ 162.5kgs / 357.5lbs

Bench

1 x 3 @ 77.5kgs / 170.5lbs
1 x 3 @ 95kgs / 209lbs
1 x 2 @ 107.5kgs / 236.5lbs
5 x 3 @ 117.5kgs / 258.5lbs
1 x 5 @ 82.5kgs / 181.5lbs
1 x 4 @ 95kgs / 203lbs
5 x 3 @ 110kgs / 242lbs


Side Raises - 4 x 10 @ 16kgs / 35.2lbs
Front Raises - 4 x 10 @ 16kgs / 35.2lbs
Rear Delt Flyes - 4 x 10 @ 20kgs / 44lbs
 
07/12/24

CMS-MS Prep 1 W1D4



Deficit Deadlifts

2 x 3 @ 100kgs / 220lbs
2 x 2 @ 120kgs / 264lbs
2 x 2 @ 125kgs / 275lbs

Pretty much blasted through these

Rack Pulls

1 x 4 @ 145kgs / 319lbs
2 x 4 @ 170kgs / 374lbs
2 x 3 @ 195kgs / 429lbs
4 x 2 @ 220kgs / 484lbs


Shrugs

4 x 10 @ 130kgs / 286lbs


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

1 x 10 @ 65kgs / 143lbs
1 x 10 @ 70kgs / 154lbs
2 x 10 @ 75kgs / 165lbs

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
 
Sheiko CMS-Ms Prep 1 W1D1

Squat


1 x 5 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 137.5kgs / 302.5lbs
5 x 3 @ 162.5kgs / 357.5lbs


Bench

1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 107.5kgs / 236.5lbs
5 x 2 @ 117.5kgs / 258.5lbs
1 x 4 @ 82.5kgs / 181.5lbs
2 x 4 @ 95kgs / 203lbs
4 x 4 @ 110kgs / 242lbs


Pendulum Squat Machine


2 x 5 @ 40kgs / 88lbs + machine
2 x 5 @ 60kgs / 132lbs + machine
1 x 5 @ 70kgs / 154lbs + machine



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
4 x 10 @ 50kgs / 110lbs

Overhead Cable Tricep Extension

2 x 10 @ 25kgs / 55lbs
2 x 10 @ 30kgs / 60lbs
 
CMS-MS Prep 1 W2D2

Deficit Deadlifts - All Beltless and off 1 x 25kgs Plate


1 x 3 @ 100kgs / 220lbs
2 x 3 @ 120kgs / 264lbs
4 x 2 @ 130kgs / 286lbs

Deadlifts

1 x 4 @ 100kgs / 220lbs
1 x 4 @ 120kgs / 264lbs
2 x 3 @ 140kgs / 308lbs
2 x 3 @ 160kgs / 352lbs
3 x 3 @ 170kgs / 374lbs

Bench

1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 107.5kgs / 236.5lbs
3 x 2 @ 120kgs / 264lbs
2 x 3 @ 110kgs / 242lbs
1 x 4 @ 105kgs / 231lbs
1 x 6 @ 90kgs / 198lbs
1 x 8 @ 77.5kgs / 170.5lbs

Also did a few sets of band pull aparts between sets



Bent Over Barbell Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 100kgs / 220lbs
3 x 10 @ 110kgs/ 242lbs

Face Pulls

1 x 10 @ 45kgs / 99lbs
4 x 10 @ 50kgs / 110lbs

Single Arm Seated Plate Row

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

T-Bar Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 80kgs / 176lbs
1 x 10 @ 100kgs / 220lbs
2 x 10 @ 110kgs / 242lbs

Hammer Curls

4 x 10 @ 22kgs / 48.4lbs

EZ Bar Curls

3 x 10 @ 25kgs / 55lbs
 
Sheiko CMS-Ms Prep 1 W2D3

Squat


1 x 5 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 137.5kgs / 302.5lbs
5 x 3 @ 162.5kgs / 357.5lbs
1 x 5 @ 95kgs / 209lbs
1 x 5 @ 115kgs / 253lbs
4 x 4 @ 137.5kgs / 302.5lbs

Bench

1 x 5 @ 82.5kgs / 181.5lbs
1 x 4 @ 95kgs / 203lbs
5 x 3 @ 110kgs / 242lbs

Bench Pin Press

1 x 5 @ 60kgs / 132lbs
1 x 5 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 110kgs / 242lbs
3 x 3 @ 120kgs / 264lbs


Side Raises - 4 x 10 @ 16kgs / 35.2lbs
Front Raises - 4 x 10 @ 16kgs / 35.2lbs
Rear Delt Flyes - 4 x 10 @ 20kgs / 44lbs
 
14/12/24

CMS-MS Prep 1 W2D4



Paused Deadlifts

1 x 4 @ 100kgs / 220lbs
1 x 4 @ 120kgs / 264lbs
2 x 3 @ 140kgs / 308lbs
2 x 2 @ 160kgs / 352lbs
3 x 2 @ 165kgs / 363lbs


Shrugs

4 x 10 @ 130kgs / 286lbs


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

1 x 10 @ 65kgs / 143lbs
1 x 10 @ 70kgs / 154lbs
2 x 10 @ 75kgs / 165lbs

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
 
Sheiko CMS-Ms Prep 1 W3D1

Squat


1 x 5 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 137.5kgs / 302.5lbs
5 x 3 @ 162.5kgs / 357.5lbs
1 x 5 @ 95kgs / 209lbs
1 x 5 @ 115kgs / 253lbs
5 x 5 @ 137.5kgs / 302.5lbs


Bench

1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 107.5kgs / 236.5lbs
3 x 2 @ 117.5kgs / 258.5lbs - Shoulder pretty much said no by this point, had a pretty decent week with it last week so a little disappointing



Pendulum Squat Machine


1 x 5 @ 40kgs / 88lbs + machine
1 x 5 @ 60kgs / 132lbs + machine
2 x 5 @ 70kgs / 154lbs + machine
1 x 5 @ 75kgs / 165lbs + machine


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
4 x 10 @ 50kgs / 110lbs

Overhead Cable Tricep Extension

2 x 10 @ 25kgs / 55lbs
2 x 10 @ 30kgs / 60lbs
 
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