Goals & Gains Riks Training Log

[rikwebb]

CMS-MS Prep 3 W2D1

Squats


1 x 5 @ 97.5kgs / 214.5lbs
1 x 4 @ 117.5kgs / 258.5lbs
2 x 3 @ 137.5kgs / 302.5lbs
5 x 3 @ 157.5kgs / 346.5lbs


Good Mornings

1 x 5 @ 85kgs / 187lbs
3 x 5 @ 90kgs / 198lbs

Bench

1 x 5 @ 80kgs / 176lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 110kgs / 242lbs
5 x 2 @ 122.5kgs / 269.5lbs
1 x 5 @ 82.5kgs / 181.5lbs
1 x 5 @ 97.5kgs / 214.5lbs
4 x 4 @ 112.5kgs / 247.5lbs



Close Grip Bench

1 x 10 @ 80kgs / 176lbs
3 x 10 @ 82.5kgs / 181.5lbs

Pec Dec Machine

4 x 10 @ Setting 7

Tricep Pushdown

1 x 10 @ 40kgs / 88lbs
1 x 10 @ 50kgs / 110lbs
1 x 10 @ 60kgs / 132lbs
1 x 10 @ 70kgs / 154lbs
3 x 10 @ 75kgs / 165lbs


Overhead Cable Tricep Extension

2 x 10 @ 30kgs / 66lbs
3 x 10 @ 40kgs / 88lbs

 

[rikwebb]

CMS-MS Prep 3 W2D2


PausedDeadlifts

1 x 4 @ 102.5kgs / 225.5lbs
1 x 4 @ 122.5kgs / 269.5lbs
2 x 3 @ 142.5kgs / 313.5lbs
2 x 2 @ 155kgs / 341lbs
2 x 2 @ 160kgs / 352lbs



Bench

1 x 6 @ 80kgs / 176lbs
1 x 5 @ 100kgs / 220lbs
1 x 4 @ 110kgs / 242lbs
2 x 3 @ 115kgs / 253lbs
2 x 2 @ 122.5kgs / 269.5lbs
1 x 1 @ 130kgs / 286lbs
1 x 1 @ 135kgs / 297lbs
1 x 1 @ 137.5kgs / 302.5lbs (+2.5kgs PR)
1 x 3 @ 115kgs / 253lbs
1 x 5 @ 100kgs / 220lbs
1 x 7 @ 82.5kgs / 181.5lbs

Was only supposed to be 3 x 1 @ 130kgs but the first 130 moved too well so went for 135, moved better than ever and then went fuck it and went for 137.5 and got it

Bent Over Barbell Row

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


Plate Loaded Iso Lateral Row

1 x 10 @ 40kgs / 88lbs per side
1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
2 x 10 @ 90kgs / 198lbs per side

Iso Lateral Low Row

1 x 10 @ 30kgs per side
1 x 10 @ 40kgs per side
1 x 10 @ 50kgs per side
1 x 10 @ 60kgs per side
2 x 10 @ 65kgs per side


Hammer Curls

4 x 10 @ 22kgs / 48.4lbs

 

[Municipal Waste]

congrats on the PR!

 

[MilkManUK]

congrats on the PR!

Seconded. Well done Rik.

 

[KnightTemplar]

Congratulations on the Bench PR, bro!

 

[Poon Goon]

1 x 1 @ 137.5kgs / 302.5lbs (+2.5kgs PR)

HELL YEAH

 

[rikwebb]

congrats on the PR!

Seconded. Well done Rik.

Congratulations on the Bench PR, bro!

HELL YEAH

Thanks all! Nice to finally get 300 out of the way

 

[rikwebb]

Sheiko CMS-Ms Prep 3 W2D3

Squat


1 x 5 @ 97.55kgs / 214.5lbs
1 x 4 @ 117.5kgs / 258.5lbs
2 x 3 @ 137.5kgs / 302.5lbs
5 x 2 @ 157.5kgs / 346.5lbs
1 x 6 @ 97.5kgs / 214.5lbs
1 x 6 @ 117.5kgs / 258.5lbs
4 x 6 @ 127.5kgs / 280.5lbs

Bench (2ct Pause)

1 x 5 @ 80kgs / 176lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 110kgs / 242lbs
5 x 2 @ 125kgs / 275lbs



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 2 @ 122.5kgs / 269.5lbs


Lu Raises - 4 x 10 @ 10kgs / 22lbs
Side Raises - 4 x 10 @ 16kgs / 35.2lbs
Front Raises - 4 x 10 @ 16kgs / 35.2lbs
Rear Delt Flyes - 4 x 10 @ 20kgs / 44lbs

 

[rikwebb]

CMS-MS Prep 3 W3D1

Squats


1 x 5 @ 97.5kgs / 214.5lbs
1 x 4 @ 117.5kgs / 258.5lbs
2 x 3 @ 137.5kgs / 302.5lbs
5 x 3 @ 157.5kgs / 346.5lbs


Good Mornings

1 x 5 @ 85kgs / 187lbs
3 x 5 @ 90kgs / 198lbs

Bench


1 x 5 @ 82.5kgs / 181.5lbs
1 x 4 @ 97.5kgs / 214.5lbs
2 x 3 @ 115kgs / 253lbs
4 x 1 @ 130kgs / 286lbs
1 x 5 @ 80kgs / 176lbs
1 x 4 @ 100kgs / 220lbs
1 x 3 @ 112.5kgs / 247.5lbs
5 x 2 @ 122.5kgs / 269.5lbs


Close Grip Bench

1 x 10 @ 80kgs / 176lbs
3 x 10 @ 82.5kgs / 181.5lbs

Pec Dec Machine

4 x 10 @ Setting 7

Tricep Pushdown

1 x 10 @ 40kgs / 88lbs
1 x 10 @ 50kgs / 110lbs
1 x 10 @ 60kgs / 132lbs
1 x 10 @ 70kgs / 154lbs
2 x 10 @ 75kgs / 165lbs
1 x 10 @ 80kgs / 176lbs


Overhead Cable Tricep Extension

2 x 10 @ 30kgs / 66lbs
3 x 10 @ 40kgs / 88lbs

 

[rikwebb]

CMS-MS Prep 3 W2D2


Paused Deadlifts

1 x 4 @ 102.5kgs / 225.5lbs
1 x 4 @ 122.5kgs / 269.5lbs
2 x 3 @ 145kgs / 319lbs
5 x 2 @ 157.5kgs / 346.5lbs

Block Pulls

1 x 3 @ 122.5kgs / 269.5lbs
1 x 3 @ 157.5kgs / 346.5lbs
2 x 3 @ 182.5kgs / 401.5lbs
3 x 2 @ 210kgs / 462lbs


Paused Bench

1 x 6 @ 80kgs / 176lbs
1 x 5 @ 100kgs / 220lbs
1 x 4 @ 110kgs / 242lbs
6 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


Plate Loaded Iso Lateral Row

1 x 10 @ 40kgs / 88lbs per side
1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
2 x 10 @ 90kgs / 198lbs per side

Iso Lateral Low Row

1 x 10 @ 30kgs per side
1 x 10 @ 40kgs per side
1 x 10 @ 50kgs per side
1 x 10 @ 60kgs per side
2 x 10 @ 65kgs per side


Hammer Curls

4 x 10 @ 22kgs / 48.4lbs

 

[rikwebb]

Sheiko CMS-Ms Prep 3 W3D3

Squat

1 x 5 @ 107.5kgs / 236.5lbs
1 x 4 @ 127.5kgs / 280.5lbs
2 x 3 @ 147.5kgs / 324.5lbs
4 x 2 @ 167.5kgs / 368.5lbs
1 x 5 @ 97.55kgs / 214.5lbs
1 x 4 @ 117.5kgs / 258.5lbs
2 x 3 @ 137.5kgs / 302.5lbs
5 x 2 @ 157.5kgs / 346.5lbs

Bench

1 x 5 @ 80kgs / 176lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 110kgs / 242lbs
2 x 2 @ 122.5kgs / 269.5lbs
1 x 1 @ 130kgs / 286lbs
2 x 1 @ 132.5kgs / 291.5lbs


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 @ 122.5kgs / 269.5lbs

Triceps were feeling strong by the looks of it today


Lu Raises - 4 x 10 @ 10kgs / 22lbs
Side Raises - 4 x 10 @ 16kgs / 35.2lbs
Front Raises - 4 x 10 @ 16kgs / 35.2lbs
Rear Delt Flyes - 4 x 10 @ 20kgs / 44lbs

 

[rikwebb]

CMS-MS Prep 3 W4D1

Squats


1 x 5 @ 97.5kgs / 214.5lbs
1 x 4 @ 117.5kgs / 258.5lbs
2 x 3 @ 137.5kgs / 302.5lbs
2 x 2 @ 157.5kgs / 346.5lbs
1 x 1 @ 177.5kgs / 390.5lbs
3 x 1 @ 182.5kgs / 401.5lbs
2 x 2 @ 157.5kgs / 346.5lbs


Good Mornings

4 x 5 @ 90kgs / 198lbs

Bench


1 x 5 @ 80kgs / 176lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 112.5kgs / 247.5lbs
3 x 2 @ 125kgs / 275lbs
2 x 2 @ 127.5kgs / 280.5lbs


Close Grip Bench

1 x 10 @ 80kgs / 176lbs
3 x 10 @ 82.5kgs / 181.5lbs

Pec Dec Machine

4 x 10 @ Setting 7

Tricep Pushdown

1 x 10 @ 40kgs / 88lbs
1 x 10 @ 50kgs / 110lbs
1 x 10 @ 60kgs / 132lbs
1 x 10 @ 70kgs / 154lbs
3 x 10 @ 80kgs / 176lbs


Overhead Cable Tricep Extension

1 x 10 @ 30kgs / 66lbs
1 x 10 @ 40kgs / 88lbs
3 x 10 @ 50kgs / 110lbs

 

[rikwebb]

CMS-MS Prep 3 W5D1

Squats


1 x 5 @ 97.5kgs / 214.5lbs
1 x 4 @ 117.5kgs / 258.5lbs
2 x 3 @ 137.5kgs / 302.5lbs
2 x 3 @ 157.5kgs / 346.5lbs
3 x 2 @ 170kgs / 374lbs


Good Mornings

4 x 5 @ 90kgs / 198lbs

Bench

1 x 5 @ 85kgs / 187lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 115kgs / 253lbs
1 x 1 @ 130kgs / 286lbs
1 x 1 @ 132.5kgs / 291.5lbs
2 x 1 @ 135kgs / 297lbs
1 x 5 @ 80kgs / 176lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 112.5kgs / 247.5lbs
4 x 2 @ 122.5kgs / 269.5lbs



Close Grip Bench

1 x 10 @ 80kgs / 176lbs
3 x 10 @ 82.5kgs / 181.5lbs

Pec Dec Machine

4 x 10 @ Setting 7

Tricep Pushdown

1 x 10 @ 40kgs / 88lbs
1 x 10 @ 50kgs / 110lbs
1 x 10 @ 60kgs / 132lbs
1 x 10 @ 70kgs / 154lbs
3 x 10 @ 80kgs / 176lbs


Overhead Cable Tricep Extension

1 x 10 @ 30kgs / 66lbs
1 x 10 @ 40kgs / 88lbs
1 x 10 @ 50kgs / 110lbs
2 x 10 @ 60kgs / 132lbs

 

[rikwebb]

CMS-MS Prep 3 W5D2


Deficit Deadlifts

1 x 4 @ 102.5kgs / 225.5lbs
1 x 4 @ 122.5kgs / 269.5lbs
4 x 2 @ 142.5kgs / 313.5lbs


Block Pulls

1 x 3 @ 142.5kgs / 313.5lbs
1 x 3 @ 170kgs / 374lbs
1 x 2 @ 195kgs / 429lbs
3 x 2 @ 205kgs / 451lbs



Paused Bench

1 x 5 @ 80kgs / 176lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 110kgs / 242lbs
5 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


Plate Loaded Iso Lateral Row

1 x 10 @ 40kgs / 88lbs per side
1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
2 x 10 @ 90kgs / 198lbs per side

Iso Lateral Low Row

1 x 10 @ 40kgs per side
1 x 10 @ 50kgs per side
1 x 10 @ 60kgs per side
1 x 10 @ 65kgs per side
3 x 10 @ 70kgs per side


Hammer Curls

4 x 10 @ 22kgs / 48.4lbs

 

[rikwebb]

Sheiko CMS-Ms Prep 3 W5D3

Squat


1 x 5 @ 97.5kgs / 214.5lbs
1 x 4 @ 117.5kgs / 258.5lbs
2 x 3 @ 137.5kgs / 302.5lbs
5 x 3 @ 157.5kgs / 346.5lbs
1 x 5 @ 107.5kgs / 236.5lbs
1 x 5 @ 127.5kgs / 280.5lbs
4 x 4 @ 147.5kgs / 324.5lbs

Bench

1 x 5 @ 80kgs / 176lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 115kgs / 253lbs
3 x 1 @ 130kgs / 286lbs
2 x 1 @ 132.5kgs / 291.5lbs


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 2 @ 122.5kgs / 269.5lbs



Lu Raises - 4 x 10 @ 10kgs / 22lbs
Side Raises - 4 x 10 @ 18kgs / 39.6lbs
Front Raises - 4 x 10 @ 16kgs / 35.2lbs
Rear Delt Flyes - 4 x 10 @ 20kgs / 44lbs

Face Pulls

1 x 10 @ 30kgs / 66lbs
1 x 10 @ 40kgs / 88lbs
4 x 10 @ 50kgs / 110lbs

 

[rikwebb]

CMS-MS Comp W1D1

Squats


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



Good Mornings

4 x 5 @ 90kgs / 198lbs

Bench


1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
2 x 3 @ 107.5kgs / 236.5lbs
3 x 2 @ 115kgs / 253lbs - 3ct pauses


Close Grip Bench

1 x 10 @ 80kgs / 176lbs
3 x 10 @ 82.5kgs / 181.5lbs

Pec Dec Machine

4 x 10 @ Setting 7

Tricep Pushdown

1 x 10 @ 40kgs / 88lbs
1 x 10 @ 50kgs / 110lbs
1 x 10 @ 60kgs / 132lbs
1 x 10 @ 70kgs / 154lbs
3 x 10 @ 80kgs / 176lbs


Overhead Cable Tricep Extension

1 x 10 @ 30kgs / 66lbs
1 x 10 @ 40kgs / 88lbs
1 x 10 @ 50kgs / 110lbs
3 x 10 @ 60kgs / 132lbs

 

[rikwebb]

CMS-MS Comp W1D2


Squats


1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
2 x 3 @ 140kgs / 308lbs
2 x 2 @ 160kgs / 362lbs
3 x 1 @ 182.5kgs / 401.5lbs



Bench

1 x 5 @ 80kgs / 176lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 110kgs / 242lbs
2 x 2 @ 122.5kgs / 269.5lbs
1 x 1 @ 130kgs / 286lbs
2 x 1 @ 135kgs / 297lbs

Deadlifts

1 x 3 @ 102.5kgs / 225.5lbs
1 x 3 @ 122.5kgs / 269.5lbs
2 x 2 @ 142.5kgs / 313.5lbs
1 x 2 @ 162.5kgs / 357.5lbs
2 x 1 @ 182.5kgs / 401.5lbs


Bent Over Barbell Row

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


Plate Loaded Iso Lateral Row

1 x 10 @ 40kgs / 88lbs per side
1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
2 x 10 @ 90kgs / 198lbs per side

Iso Lateral Low Row

1 x 10 @ 40kgs per side
1 x 10 @ 50kgs per side
1 x 10 @ 60kgs per side
1 x 10 @ 65kgs per side
3 x 10 @ 70kgs per side


Hammer Curls

4 x 10 @ 22kgs / 48.4lbs

 

[rikwebb]

Sheiko CMS-Ms Comp W1D3

Squat


1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
2 x 3 @ 140kgs / 308lbs
5 x 2 @ 160kgs / 352lbs
1 x 3 @ 110kgs / 242lbs
1 x 3 @ 130kgs / 286lbs
4 x 3 @ 150kgs / 330lbs

Bench

1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
2 x 3 @ 115kgs / 253lbs
2 x 2 @ 122.5kgs / 269.5lbs
2 x 2 @ 125kgs / 275lbs
2 x 2 @ 127.5kgs / 280.5lbs

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 @ 125kgs / 275lbs



Lu Raises - 4 x 10 @ 12kgs / 26.4lbs
Side Raises - 4 x 10 @ 18kgs / 39.6lbs
Front Raises - 4 x 10 @ 16kgs / 35.2lbs
Rear Delt Flyes - 4 x 10 @ 20kgs / 44lbs

Face Pulls

1 x 10 @ 30kgs / 66lbs
1 x 10 @ 40kgs / 88lbs
4 x 10 @ 50kgs / 110lbs

 

[rikwebb]

CMS-MS Comp W1D1

Squats


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



Good Mornings

1 x 5 @ 90kgs / 198lbs
3 x 5 @ 95kgs / 209lbs

Bench


1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
2 x 3 @ 110kgs / 242lbs
2 x 2 @ 125kgs / 275lbs
2 x 1 @ 135kgs / 297lbs
2 x 2 @ 125kgs / 275lbs


Close Grip Bench

1 x 10 @ 80kgs / 176lbs
3 x 10 @ 82.5kgs / 181.5lbs

Pec Dec Machine

4 x 10 @ Setting 7

Tricep Pushdown

1 x 10 @ 40kgs / 88lbs
1 x 10 @ 50kgs / 110lbs
1 x 10 @ 60kgs / 132lbs
1 x 10 @ 70kgs / 154lbs
3 x 10 @ 80kgs / 176lbs


Overhead Cable Tricep Extension

1 x 10 @ 30kgs / 66lbs
1 x 10 @ 40kgs / 88lbs
1 x 10 @ 50kgs / 110lbs
1 x 10 @ 60kgs / 132lbs
2 x 10 @ 70kgs / 154lbs

 

[rikwebb]

CMS-MS Comp W2D2


Deadlifts

1 x 3 @ 102.5kgs / 225.5lbs
1 x 3 @ 122.5kgs / 269.5lbs
2 x 3 @ 142.5kgs / 313.5lbs
3 x 3 @ 165kgs / 363lbs
3 x 2 @ 175kgs / 385lbs

Paused Deadlifts

1 x 3 @ 115kgs / 253lbs
1 x 3 @ 135kgs / 297lbs
4 x 3 @ 155kgs / 341lbs



Bench

1 x 5 @ 80kgs / 176lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 112.5kgs / 247.5lbs
5 x 2 @ 125kgs / 275lbs


Bent Over Barbell Row

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


Plate Loaded Iso Lateral Row

1 x 10 @ 40kgs / 88lbs per side
1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
2 x 10 @ 90kgs / 198lbs per side

Iso Lateral Low Row

1 x 10 @ 40kgs per side
1 x 10 @ 50kgs per side
1 x 10 @ 60kgs per side
1 x 10 @ 65kgs per side
3 x 10 @ 70kgs per side


Hammer Curls

4 x 10 @ 22kgs / 48.4lbs

Cross Body Hammer Curls

4 x 10 @ 22kgs / 48.4lbs