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Goals & Gains Riks Training Log

Sheiko CMS-Ms Comp W2D3

Squat


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



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
 
CMS-MS Comp W3D1

Squats


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




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
1 x 3 @ 85kgs / 187.5lbs
1 x 3 @ 100kgs / 220lbs
4 x 2 @ 115kgs / 253lbs


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
 
Sheiko CMS-Ms Comp W3D3

Squat


1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
2 x 3 @ 140kgs / 308lbs
2 x 2 @ 160kgs / 352lbs
3 x 1 @ 170kgs / 374lbs
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
5 x 2 @ 122.5kgs / 269.5lbs


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
1 x 10 @ 50kgs / 110lbs
1 x 10 @ 60kgs / 132lbs
4 x 10 @ 65kgs / 143lbs
 
CMS-MS Comp W5D1

Squats


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



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
4 x 2 @ 122.5kgs / 269.5lbs
1 x 1 @ 130kgs / 286lbs


Close Grip Bench

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

Pec Dec Machine

4 x 10 @ Setting 8

Tricep Pushdown

1 x 10 @ 40kgs / 88lbs
1 x 10 @ 50kgs / 110lbs
1 x 10 @ 60kgs / 132lbs
1 x 10 @ 70kgs / 154lbs
1 x 10 @ 80kgs / 176lbs
3 x 10 @ 85kgs / 187lbs


Overhead Cable Tricep Extension

1 x 10 @ 30kgs / 66lbs
1 x 10 @ 40kgs / 88lbs
1 x 10 @ 50kgs / 110lbs
1 x 10 @ 60kgs / 132lbs
3 x 10 @ 70kgs / 154lbs
 
So i competed yesterday in my first PL comp

Squat 2/3

150kgs / 330lbs - 3 reds, the rep was fine but i rushed the rack command
160kgs / 352lbs - 3 white lights with a slight pause at the bottom for some reason
167.5kgs / 368.5lbs - 3 White lights

Bench 1/3

120kgs / 264lbs - 3 reds, i misheard the ref and thought he said stop for some reason and then that just threw me off for the lift
120kgs / 264lbs - 3 White lights
127.5kgs / 280.5lbs - 3 reds, the rep itself was better than the 120kgs but i rushed the rack command

Deadlift 3 / 3

150kgs / 330lbs - 3 white lights
160kgs / 352lbs - 3 white lights
172.5kgs / 379.5lbs - 3 white lights - all 3 moved pretty well

460kgs / 1012lbs meet total

Only meet that I'll ever do in the Open category as i turn 40 in October so will be in the Masters Division for my next meet, and also I'm in the middle of sorting myself a coach out so training will change moving forwards.

But had a great day, had a load of fun and met some great people
 
rikwebb said:
So i competed yesterday in my first PL comp

Squat 2/3

150kgs / 330lbs - 3 reds, the rep was fine but i rushed the rack command
160kgs / 352lbs - 3 white lights with a slight pause at the bottom for some reason
167.5kgs / 368.5lbs - 3 White lights

Bench 1/3

120kgs / 264lbs - 3 reds, i misheard the ref and thought he said stop for some reason and then that just threw me off for the lift
120kgs / 264lbs - 3 White lights
127.5kgs / 280.5lbs - 3 reds, the rep itself was better than the 120kgs but i rushed the rack command

Deadlift 3 / 3

150kgs / 330lbs - 3 white lights
160kgs / 352lbs - 3 white lights
172.5kgs / 379.5lbs - 3 white lights - all 3 moved pretty well

460kgs / 1012lbs meet total

Only meet that I'll ever do in the Open category as i turn 40 in October so will be in the Masters Division for my next meet, and also I'm in the middle of sorting myself a coach out so training will change moving forwards.

But had a great day, had a load of fun and met some great people
Click to expand...
Well done on the meet Rik, sounds like you enjoyed yourself!
 
rikwebb said:
So i competed yesterday in my first PL comp

Squat 2/3

150kgs / 330lbs - 3 reds, the rep was fine but i rushed the rack command
160kgs / 352lbs - 3 white lights with a slight pause at the bottom for some reason
167.5kgs / 368.5lbs - 3 White lights

Bench 1/3

120kgs / 264lbs - 3 reds, i misheard the ref and thought he said stop for some reason and then that just threw me off for the lift
120kgs / 264lbs - 3 White lights
127.5kgs / 280.5lbs - 3 reds, the rep itself was better than the 120kgs but i rushed the rack command

Deadlift 3 / 3

150kgs / 330lbs - 3 white lights
160kgs / 352lbs - 3 white lights
172.5kgs / 379.5lbs - 3 white lights - all 3 moved pretty well

460kgs / 1012lbs meet total

Only meet that I'll ever do in the Open category as i turn 40 in October so will be in the Masters Division for my next meet, and also I'm in the middle of sorting myself a coach out so training will change moving forwards.

But had a great day, had a load of fun and met some great people
Click to expand...

yes-awesome-oldschool (1).gif
 
Post Comp / Pre Coach stuff


Beltless Deadlifts

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



Bench

1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 112.5kgs / 247.5lbs
1 x 2 @ 122.5kgs / 269.5lbs
2 x 1 @ 130kgs / 286lbs


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
 
rikwebb said:
So i competed yesterday in my first PL comp

Squat 2/3

150kgs / 330lbs - 3 reds, the rep was fine but i rushed the rack command
160kgs / 352lbs - 3 white lights with a slight pause at the bottom for some reason
167.5kgs / 368.5lbs - 3 White lights

Bench 1/3

120kgs / 264lbs - 3 reds, i misheard the ref and thought he said stop for some reason and then that just threw me off for the lift
120kgs / 264lbs - 3 White lights
127.5kgs / 280.5lbs - 3 reds, the rep itself was better than the 120kgs but i rushed the rack command

Deadlift 3 / 3

150kgs / 330lbs - 3 white lights
160kgs / 352lbs - 3 white lights
172.5kgs / 379.5lbs - 3 white lights - all 3 moved pretty well

460kgs / 1012lbs meet total

Only meet that I'll ever do in the Open category as i turn 40 in October so will be in the Masters Division for my next meet, and also I'm in the middle of sorting myself a coach out so training will change moving forwards.

But had a great day, had a load of fun and met some great people
Click to expand...
Over 1k in your first one is a nice feather in the cap. The commands are hard to deal with, but they will get easier. 💪🏻 for the next one
 
Used today as a session to start getting used to some of the new movements I'll be doing from Monday onwards

Coan Deadlifts

1 x 4 @ 60kgs / 132lbs
1 x 4 @ 80kgs / 176lbs
1 x 4 @ 100kgs / 220lbs
2 x 4 @ 110kgs / 242lbs
1 x 5 @ 105kgs / 231lbs

DB RDL

1 x 8 @ 16kgs / 35.2lbs per hand
1 x 8 @ 20kgs / 44lbs per hand
2 x 8 @ 24kgs / 52.8lbs per hand

Spoto Press

1 x 4 @ 60kgs / 132lbs
1 x 4 @ 80kgs / 176lbs
4 x 4 @ 105kgs / 231lbs

Chest Supported DB Row

1 x 12 @ 16kgs / 35.2lbs per hand
1 x 12 @ 20kgs / 44lbs per hand
3 x 12 @ 24kgs / 52.8lbs per hand

Copenhagen Hold / Plank

2 x 10 secs per side
 
W1D1

Squats

1 x 5 @ 100kgs / 220lbs
1 x 4 @ 120kgs / 264lbs
1 x 3 @ 140kgs / 308lbs
1 x 3 @ 150kgs / 330lbs
1 x 3 @ 155kgs / 341lbs
2 x 5 @ 145kgs / 319lbs
1 x 5 @ 140kgs / 308lbs

Leg Press

1 x 10 @ 120kgs / 264lbs
1 x 10 @ 160kgs / 352lbs
3 x 10 @ 200kgs / 440lbs


Bench

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

Tempo Bench

1 x 2 @ 110kgs / 242lbs (3-2-0)

Paused Bench

1 x 4 @ 110kgs / 242lbs
2 x 6 @ 100kgs / 220lbs

Lat Pulldown

1 x 10 @ 68kgs / 149.6lbs
2 x 10 @ 75kgs / 165lbs
 
W1D2

Coan Deadlifts

1 x 4 @ 60kgs /132lbs
1 x 4 @ 100kgs / 220lbs
1 x 4 @ 120kgs / 264lbs
1 x 4 @ 145kgs / 319lbs
1 x 4 @ 150kgs / 330lbs
1 x 4 @ 155kgs / 341lbs
1 x 5 @ 135kgs / 297lbs

Barbell RDL's

2 x 8 @ 100kgs / 220lbs

Bench

1 x 5 @ 80kgs / 176lbs
1 x 4 @ 100kgs / 220lbs
1 x 3 @ 110kgs / 242lbs
1 x 1 @ 115kgs / 253lbs - 3ct Pause
4 x 3 @ 105kgs / 231lbs - 1 ct Pauses

Chest Supported DB Row

1 x 12 @ 16kgs / 35.2lbs per hand
2 x 12 @ 24kgs / 52.8lbs per hand
 
W1D3

Paused Squats - 1ct Pause at the Bottom

1 x 4 @ 60kgs / 132lbs
1 x 4 @ 100kgs / 220lbs
1 x 4 @ 120kgs / 264lbs
1 x 2 @ 130kgs / 286lbs
3 x 4 @ 115kgs / 253lbs

Leg Press

1 x 10 @ 100kgs / 220lbs
1 x 10 @ 140kgs / 308lbs
2 x 10 @ 170kgs / 374lbs

Lat Pulldown

1 x 12 @ 68kgs / 149.6lbs
2 x 12 @ 75kgs / 165lbs

Seated Cable Row

1 x 10 @ 50kgs / 110lbs
1 x 10 @ 100kgs / 220lbs
2 x 12 @ 120kgs / 264lbs

Deadbug with Roller

2 x 10 per side
 
Saturday - W1D4

Paused Deadlifts - Pause just off the floor

1 x 3 @ 60kgs / 132lbs
4 x 3 @ 100kgs / 220lbs

DB RDL's

2 x 8 @ 30kgs / 66lbs per hand

Spoto Bench

1 x 4 @ 60kgs / 132lbs
4 x 4 @ 80kgs / 176lbs

Chest Supported Row

3 x 12 @ 24kgs / 52.8lbs per hand

Neutral Grip Pulldowns

2 x 12 @ 75kgs / 165lbs
 
Today - W2D1

Squat

1 x 3 @ 115kgs / 253lbs
4 x 4 @ 100kgs / 220lbs

Tempo Bench - 3-2-0

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

Paused Bench - 1ct Pause

2 x 3 @ 105kgs / 231lbs
2 x 6 @ 90kgs / 198lbs

Leg Press

3 x 10 @ 200kgs / 440lbs

Lat Pull Down

2 x 12 @ 75kgs / 165lbs

Changing from % work to RPE is a little bit of a shock to the system but slowly getting used to it after overshooting last week
 
W2D2

3ct Paused Bench

1 x 3 @ 60kgs / 132lbs
1 x 2 @ 80kgs / 176lbs
1 x 1 @ 100kgs / 220lbs

1ct Paused Bench

4 x 3 @ 90kgs / 198lbs

Coan Deadlift

1 x 4 @ 60kgs / 176lbs
1 x 4 @ 80kgs / 176lbs
1 x 4 @ 100kgs / 220lbs
1 x 4 @ 115kgs / 253lbs
1 x 4 @ 130kgs / 286lbs
2 x 5 @ 115kgs / 254lbs

BB RDL

2 x 8 @ 90kgs / 198lbs

Chest Supported DB Row

1 x 12 @ 18kgs / 39.6lbs per hand
2 x 12 @ 26kgs / 57.2lbs per hand
 
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