Riks Training Log

CMS-MS Prep 1 W3D2


Deadlifts

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

Paused Deadlifts

1 x 4 @ 100kgs / 220lbs
1 x 4 @ 120kgs / 264lbs
5 x 4 @ 140kgs / 308lbs


Bench

1 x 8 @ 77.5kgs / 170.5lbs
1 x 7 @ 82.5kgs / 181.5lbs
1 x 6 @ 87.5kgs / 192.5lbs
1 x 5 @ 95kgs / 209lbs
1 x 4 @ 105kgs / 231lbs
2 x 3 @ 110kgs / 242lbs
2 x 2 @ 117.5kgs / 258.5lbs
2 x 1 @ 125kgs / 275lbs
2 x 2 @ 117.5kgs / 258.5lbs
2 x 3 @ 110kgs / 242lbs
1 x 4 @ 105kgs/ 242lbs
1 x 4 @ 105kgs / 231lbs
1 x 6 @ 95kgs / 209lbs
1 x 8 @ 87.5kgs / 192.5lbs
1 x 10 @ 82.5kgs / 181.5lbs
1 x 12 @ 77.5kgs / 170.5lbs

One day I'll work out my shoulders behaviour


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
3 x 3 @ 162.5kgs / 357.5lbs
3 x 2 @ 170kgs / 374lbs
1 x 6 @ 95kgs / 209lbs
1 x 6 @ 115kgs / 253lbs
4 x 6 @ 125kgs / 275lbs

Bench

1 x 5 @ 82.5kgs / 181.5lbs
1 x 4 @ 95kgs / 203lbs
2 x 3 @ 107.5kgs / 236.5lbs
6 x 2 @ 117.5kgs / 258.5lbs

Bench Pin Press

1 x 5 @ 60kgs / 132lbs
1 x 5 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
3 x 3 @ 110kgs / 242lbs - Went with some advice from a friend to go a hole lower on the rack hit the triceps even more, worked great



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 W4D1

Squat


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



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
1 x 1 @ 125kgs / 275lbs
2 x 1 @ 127.5kgs / 280.5lbs
3 x 2 @ 117.5kgs / 258.5lbs



Pendulum Squat Machine


1 x 5 @ 40kgs / 88lbs + machine
1 x 5 @ 60kgs / 132lbs + machine
3 x 5 @ 80kgs / 176lbs + 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 W3D2

Deficit Deadlifts

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


Deadlifts

1 x 4 @ 100kgs / 220lbs
1 x 4 @ 120kgs / 264lbs
2 x 3 @ 140kgs / 308lbs
3 x 3 @ 160kgs / 352lbs
1 x 2 @ 170kgs / 374lbs
2 x 2 @ 175kgs / 385lbs


Bench

1 x 5 @ 77.5kgs / 170.5lbs
1 x 5 @ 95kgs / 209lbs
2 x 5 @ 105kgs / 231lbs
5 x 4 @ 110kgs / 242lbs

Thats it for today. My usual gym is shut for a couple of days so got the home stuff setup again for the next few days so I can still do the main work stuff as programmed

My wife got me some new SBD Deadlift socks and some Mirafit Incremental Plates that I'd been after for a while but kept forgetting to get. I've also gotten myself a Singlet and a new set of Knee Sleeves from A7

 
Sheiko CMS-Ms Prep 1 W4D3 - Home Gym

Squat


1 x 5 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 137.5kgs / 302.5lbs
3 x 3 @ 160kgs / 352.5lbs
1 x 2 @ 170kgs / 374lbs
2 x 2 @ 172.5kgs / 379.5lbs
1 x 4 @ 105kgs / 231lbs
1 x 3 @ 125kgs / 275lbs
4 x 3 @ 145kgs / 319lbs

Bench

1 x 5 @ 82.5kgs / 181.5lbs
1 x 4 @ 95kgs / 203lbs
2 x 3 @ 107.5kgs / 236.5lbs
2 x 2 @ 117.5kgs / 258.5lbs
2 x 2 @ 120kgs / 264lbs
2 x 2 @ 122.5kg / 269.5lbs

Bench Pin Press

1 x 5 @ 60kgs / 132lbs
1 x 5 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs

Tested my singlet and new Knee Sleeves out too.
 
rikwebb said:
CMS-MS Prep 1 W3D2

Deficit Deadlifts

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


Deadlifts

1 x 4 @ 100kgs / 220lbs
1 x 4 @ 120kgs / 264lbs
2 x 3 @ 140kgs / 308lbs
3 x 3 @ 160kgs / 352lbs
1 x 2 @ 170kgs / 374lbs
2 x 2 @ 175kgs / 385lbs


Bench

1 x 5 @ 77.5kgs / 170.5lbs
1 x 5 @ 95kgs / 209lbs
2 x 5 @ 105kgs / 231lbs
5 x 4 @ 110kgs / 242lbs

Thats it for today. My usual gym is shut for a couple of days so got the home stuff setup again for the next few days so I can still do the main work stuff as programmed

My wife got me some new SBD Deadlift socks and some Mirafit Incremental Plates that I'd been after for a while but kept forgetting to get. I've also gotten myself a Singlet and a new set of Knee Sleeves from A7

Click to expand...

Someone's been a good boy this year!
 
CMS-MS Prep 1 W4D4
@ Black Country Barbell



Paused Deadlifts

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

Block Pulls

1 x 4 @ 145kgs / 319lbs
1 x 4 @ 170kgs / 374lbs
2 x 3 @ 195kgs / 429lbs
3 x 2 @ 217.5kgs / 478.5lbs


Lat Pulldown

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

Hammer Curls

3 x 10 @ 20kgs / 44lbs

Concentration Curls

3 x 10 @ 12kgs / 26.4lbs
 
Sheiko CMS-Ms Prep 2 W1D1

Back at normal gym

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
2 x 2 @ 120kgs / 2564lbs
1 x 5 @ 80kgs / 176lbs
1 x 5 @ 97.5kgs / 214.5lbs
5 x 3 @ 112.5kgs / 247.5lbs



Pendulum Squat Machine


1 x 5 @ 40kgs / 88lbs + machine
1 x 5 @ 60kgs / 132lbs + machine
1 x 5 @ 80kgs / 176lbs + machine
3 x 5 @ 85kgs / 187lbs + 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 Triceps Extension

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


CMS-MS Prep 2 W1D2

Deficit Deadlifts

1 x 3 @ 100kgs / 220lbs
2 x 3 @ 120kgs / 264lbs
4 x 2 @ 132.5kgs / 291.5lbs

Deadlifts

1 x 4 @ 102.5kgs / 225.5lbs
1 x 4 @ 122.5kgs / 269.5lbs
2 x 3 @ 142.5kgs / 313.5lbs
2 x 3 @ 162.5kgs / 357.5lbs
4 x 2 @ 172.5kgs / 379.5lbs




Bench

1 x 5 @ 77.5kgs / 170.5lbs
1 x 5 @ 90kgs / 198lbs
2 x 4 @ 105kgs / 231lbs
2 x 3 @ 112.5kgs / 247.5lbs
2 x 2 @ 120kgs / 264lbs
1 x 1 @ 130kgs / 286lbs
1 x F @ 135kgs / 297lbs - Got half way back up then failed
1 x 1 @ 130kgs / 286lbs - Will say both 130kgs reps felt the best they have felt in a fair few months since my shoulder started playing up
1 x 3 @ 120kgs / 264lbs
1 x 5 @ 110kgs / 242lbs
1 x 8 @ 100kgs / 220lbs
1 x 12 @ 80kgs / 176lbs



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
3 x 10 @ 110kgs / 242lbs

Hammer Curls

4 x 10 @ 22kgs / 48.4lbs

EZ Bar Curls

3 x 10 @ 25kgs / 55lbs
 
Sheiko CMS-Ms Prep 2 W1D3

Squat


1 x 5 @ 107.5kgs / 236.5lbs
1 x 4 @ 127.5kgs / 291.5lbs
2 x 3 @ 150kgs / 330lbs
4 x 2 @ 170kgs / 374lbs
1 x 5 @ 97.5kgs / 214.5lbs
1 x 4 @ 117.5kgs / 258.5lbs
1 x 3 @ 137.5kgs / 201lbs
5 x 3 @ 160kgs / 352lbs

Bench

1 x 5 @ 82.5kgs / 181.5lbs
1 x 4 @ 95kgs / 203lbs
2 x 3 @ 107.5kgs / 236.5lbs
3 x 2 @ 120kgs / 264lbs
3 x 2 @ 125kgs / 275lbs

Bench Pin Press

1 x 5 @ 60kgs / 132lbs
1 x 5 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
3 x 2 @ 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
 
CMS-MS Prep 2 W1D4



Paused Deadlifts

1 x 4 @ 102.5kgs / 225.5lbs
1 x 3 @ 122.5kgs / 269.5bs
2 x 3 @ 142.5kgs / 313.5lbs
4 x 3 @ 152.5kgs / 335.5lbs

Rack Pulls

1 x 4 @ 170kgs / 374lbs
2 x 3 @ 195kgs / 429lbs
1 x 2 @ 217.5kgs / 478.5lbs
1 x 1 @ 230kgs / 506lbs
3 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
3 x 10 @ 75kgs / 165lbs

MTS Row Machine

4 x 10 @ 50 per side

EZ Bar Curl

3 x 10 @ 30kgs / 66lbs

Pinwheel Curl

4 x 10 @ 22kgs / 48.lbs
 
Sheiko CMS-MS Prep 2 W2D1



Squat


1 x 5 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 137.5kgs / 302.5lbs
5 x 2 @ 165kgs / 363lbs



Bench

1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 107.5kgs / 236.5lbs
5 x 2 @ 120kgs / 2564lbs
1 x 5 @ 77.5kgs / 170.5lbs
1 x 5 @ 95kgs / 209lbs
5 x 5 @ 105kgs / 231lbs

Close Grip Bench

3 x 5 @ 50kgs / 110kgs



Pendulum Squat Machine


1 x 5 @ 40kgs / 88lbs + machine
1 x 5 @ 60kgs / 132lbs + machine
3 x 5 @ 85kgs / 187lbs + 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 Triceps Extension

2 x 10 @ 25kgs / 55lbs
2 x 10 @ 30kgs / 60lbs
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,255,901
Messages
56,746,092
Members
175,383
Latest member
Countryant

Share this page

Back
Top