• Xenforo Cloud upgraded our forum to XenForo version 2.3.4. This update has created styling issues to our current templates. We will continue to work on clearing up these issues for the next few days, but please report any other issues you may experience so we can look into them. Thanks for your patience and understanding.

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
 
CMS-MS Prep 2 W3D2



Deadlifts

1 x 4 @ 102.5kgs / 225.5lbs
1 x 4 @ 122.5kgs / 269.5lbs
2 x 3 @ 142.5kgs / 313.5lbs
3 x 2 @ 172.5kgs / 379.5lbs
3 x 2 @ 177.5kgs / 390.5lbs


Bench

1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 95kgs / 209lbs
2 x 4 @ 105kgs / 231lbs
2 x 3 @ 112.5kgs / 247.5lbs
3 x 2 @ 125kgs / 275lbs
2 x 3 @ 112.5kgs / 247.5lbs
1 x 4 @ 105kgs / 231lbs
1 x 5 @ 97.5kgs / 214.5lbs
1 x 6 @ 90kgs / 198lbs
1 x 7 @ 82.5kgs / 181.5lbs
1 x 8 @ 77.5kgs / 170.5lbs



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


T-Bar Row

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

Single Arm Seated Plate Row

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

Hammer Curls

4 x 10 @ 22kgs / 48.4lbs

EZ Bar Curls

3 x 10 @ 25kgs / 55lbs
 
Sheiko CMS-Ms Prep 2 W2D3

Squat



1 x 5 @ 95kgs / 209lbs
1 x 4 @ 115kgs / 253lbs
1 x 3 @ 137.5kgs / 201lbs
5 x 3 @ 165kgs / 363lbs
1 x 6 @ 95kgs / 209lbs
1 x 6 @ 115kgs / 253lbs
3 x 6 @ 127.5kgs / 280.5lb


Bench

1 x 5 @ 82.5kgs / 181.5lbs
1 x 4 @ 95kgs / 203lbs
2 x 3 @ 107.5kgs / 236.5lbs
6 x 2 @ 122.5kgs / 269.5lbs


Bench Pin Press

1 x 5 @ 60kgs / 132lbs
1 x 5 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
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
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,256,025
Messages
56,753,416
Members
175,386
Latest member
aceofheartss88

Share this page

Back
Top