Goals & Gains Riks Training Log

[rikwebb]

W2D1

Squat

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 2 @ 120kgs / 264lbs
1 x 2 @ 130kgs / 286lbs
1 x 2 @ 140kgs / 308lbs
4 x 4 @ 112.5kgs / 247.5lbs

Leg Press

1 x 10 @ 120kgs / 264lbs
1 x 10 @ 170kgs / 374lbs
3 x 10 @ 220kgs / 484lbs

Tempo Bench (3,2,0)

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 2 @ 100kgs / 220lbs
1 x 1 @ 107.5kgs / 236.5lbs

Paused Bench (1ct)

1 x 3 @ 110kgs / 242lbs
3 x 6 @ 95kgs / 209lbs

Lat Pull Down

1 x 12 @ 54kgs / 118.8lbs
1 x 12 @ 68kgs / 149.6lbs
2 x 12 @ 84.5kgs / 185.9lbs

 

[rikwebb]

W2D2

Coan Deadlift

1 x 3 @ 60kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
1 x 3 @ 142.5kgs / 324.5lbs
1 x 3 @ 152.5kgs / 335.5lbs
1 x 3 @ 137.5kgs / 302.5lbs
2 x 5 @ 122.5kgs / 269.5lbs


BB RDL

2 x 7 @ 85kgs / 187.5lbs

3ct Paused Bench

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 2 @ 100kgs / 220lbs
1 x 1 @ 107.5kgs / 236.5lbs

1ct Paused Bench

4 x 3 @ 97.5kgs / 214.5lbs


Chest Supported DB Row

1 x 12 @ 24kgs / 52.8lbs per hand
2 x 12 @ 30kgs / 66lbs per hand

 

[rikwebb]

W2D3

Paused Squats - 1ct Pause at the Bottom

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 2 @ 110kgs / 242lbs
1 x 1 @ 130kgs / 286lbs
3 x 4 @ 107.5kgs / 236.5lbs

Leg Press

1 x 10 @ 120kgs / 264lbs
1 x 10 @ 170kgs / 374lbs
2 x 10 @ 220kgs / 484lbs

Lat Pulldown

1 x 12 @ 68kgs / 149.6lbs
1 x 12 @ 75kgs / 165lbs
2 x 12 @ 84.5kgs / 185.9lbs

Seated Cable Row

1 x 10 @ 100kgs / 220lbs
1 x 12 @ 120kgs / 264lbs
2 x 12 @ 140kgs / 308lbs

Deadbug with Roller

2 x 10 per side

 

[rikwebb]

Saturday - W2D4

Paused Deadlifts - Pause just off the floor

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 2 @ 120kgs / 264lbs
1 x 1 @ 130kgs / 286lbs
1 x 1 @ 140kgs / 308bs
4 x 2 @ 125kgs / 275lbs

DB RDL's

2 x 10 @ 34kgs / 70.4lbs per hand

Spoto Bench

1 x 5 @ 60kgs / 132lbs
1 x 5 @ 80kgs / 176bs
3 x 5 @ 90kgs / 198lbs

Chest Supported Row

3 x 12 @ 30kgs / 66lbs per hand

Neutral Grip Pulldowns

2 x 12 @ 84.5kgs / 185.9lbs

 

[rikwebb]

W3D1

Squat

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
1 x 2 @ 135kgs / 297lbs
1 x 2 @ 145kgs / 319lbs
4 x 4 @ 120kgs / 264lbs

Leg Press

1 x 10 @ 120kgs / 264lbs
1 x 10 @ 170kgs / 374lbs
3 x 10 @ 220kgs / 484lbs

Tempo Bench (3,2,0)

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 2 @ 100kgs / 220lbs
1 x 1 @ 110kgs / 242lbs

Paused Bench (1ct)

1 x 3 @ 115kgs / 247.5lbs
3 x 6 @ 97.5kgs / 214.5lbs

Lat Pull Down

1 x 12 @ 54kgs / 118.8lbs
1 x 12 @ 68kgs / 149.6lbs
2 x 12 @ 84.5kgs / 185.9lb

 

[rikwebb]

W3D2

Coan Deadlift

1 x 3 @ 60kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
1 x 3 @ 147.5kgs / 324.5lbs
1 x 3 @ 157.5kgs / 346.5lbs
1 x 3 @ 142.5kgs / 313.5lbs
2 x 5 @ 125kgs / 275lbs


BB RDL

2 x 7 @ 85kgs / 187.5lbs

3ct Paused Bench

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 2 @ 100kgs / 220lbs
1 x 1 @ 110kgs / 242lbs

1ct Paused Bench

4 x 3 @ 100kgs / 220lbs


Chest Supported DB Row

1 x 12 @ 26kgs / 57.2lbs per hand
2 x 12 @ 32kgs / 70.4lbs per hand

 

[rikwebb]

Been away for a week in Norway, still worked out but didn't have access to as much equipment as usual


Saturday - W4D4

Paused Deadlifts - Pause just off the floor

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 2 @ 120kgs / 264lbs
1 x 1 @ 140kgs / 308bs
1 x 1 @ 150kgs / 330lbs
1 x 1 @ 155kgs / 341lbs
4 x 2 @ 137.5kgs / 308lbs

DB RDL's

2 x 10 @ 34kgs / 70.4lbs per hand

Spoto Bench

1 x 5 @ 60kgs / 132lbs
1 x 5 @ 80kgs / 176bs
3 x 5 @ 95kgs / 209lbs

Chest Supported Row

3 x 12 @ 32kgs / 70.4lbs per hand

Neutral Grip Pulldowns

2 x 12 @ 84.5kgs / 185.9lbs

 

[rikwebb]

W5D1

Squat

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
1 x 2 @ 140kgs / 308lbs
1 x 2 @ 150kgs / 330lbs
4 x 4 @ 122.5kgs / 269.5lbs

Leg Press

1 x 10 @ 120kgs / 264lbs
1 x 10 @ 170kgs / 374lbs
3 x 10 @ 220kgs / 484lbs

Tempo Bench (3,2,0)

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 2 @ 100kgs / 220lbs
1 x 1 @ 115kgs / 253lbs

Paused Bench (1ct)

1 x 3 @ 122.5kgs / 269.5lbs (PR)
3 x 6 @ 102.5kgs / 225.5lbs

Lat Pull Down

1 x 12 @ 54kgs / 118.8lbs
1 x 12 @ 68kgs / 149.6lbs
2 x 12 @ 84.5kgs / 185.9lb

 

[MilkManUK]

How was Norway mate? Somewhere I'd like to go.

 

[rikwebb]

How was Norway mate? Somewhere I'd like to go.

Absolutely beautiful, we did some of the fjords.

We loved it that much we are going back in 2027 to do some of the more northern parts we didn't do this time was well as some parts of Iceland we didn't get to do either years ago.

 

[Poon Goon]

1 x 3 @ 122.5kgs / 269.5lbs (PR)

PR while on vacation sounds awesome. Congrats brother!

 

[rikwebb]

W5D2

Coan Deadlift

1 x 3 @ 60kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
1 x 3 @ 140kgs / 308lbs
1 x 3 @ 150kgs / 330lbs
1 x 3 @ 172.5kgs / 379.5lbs
1 x 3 @ 155kgs / 341lbs
2 x 5 @ 130kgs / 286lbs


BB RDL

2 x 7 @ 90kgs / 198lbs

3ct Paused Bench

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 2 @ 100kgs / 220lbs
1 x 1 @ 115kgs / 253lbs

1ct Paused Bench

4 x 3 @ 105kgs / 231lbs


Chest Supported DB Row

1 x 12 @ 26kgs / 57.2lbs per hand
2 x 12 @ 32kgs / 70.4lbs per hand

 

[KnightTemplar]

W5D1

Squat

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
1 x 2 @ 140kgs / 308lbs
1 x 2 @ 150kgs / 330lbs
4 x 4 @ 122.5kgs / 269.5lbs

Leg Press

1 x 10 @ 120kgs / 264lbs
1 x 10 @ 170kgs / 374lbs
3 x 10 @ 220kgs / 484lbs

Tempo Bench (3,2,0)

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 2 @ 100kgs / 220lbs
1 x 1 @ 115kgs / 253lbs

Paused Bench (1ct)

1 x 3 @ 122.5kgs / 269.5lbs (PR)
3 x 6 @ 102.5kgs / 225.5lbs

Lat Pull Down

1 x 12 @ 54kgs / 118.8lbs
1 x 12 @ 68kgs / 149.6lbs
2 x 12 @ 84.5kgs / 185.9lb

Congrats on the PR, bro!

 

[rikwebb]

W5D3

Paused Squats - 1ct Pause at the Bottom

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 2 @ 120kgs / 264lbs
1 x 1 @ 135kgs / 297lbs
1 x 1 @ 145kgs / 319lbs
3 x 4 @ 115kgs / 253lbs

Leg Press

1 x 10 @ 120kgs / 264lbs
1 x 10 @ 170kgs / 374lbs
2 x 10 @ 230kgs / 506lbs

Lat Pulldown

1 x 12 @ 68kgs / 149.6lbs
1 x 12 @ 75kgs / 165lbs
2 x 12 @ 84.5kgs / 185.9lbs

Seated Cable Row

1 x 10 @ 100kgs / 220lbs
1 x 12 @ 120kgs / 264lbs
2 x 12 @ 140kgs / 308lbs

Deadbug with Roller

2 x 10 per side

 

[rikwebb]

Saturday - W5D4

Paused Deadlifts - Pause just off the floor

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 2 @ 120kgs / 264lbs
1 x 1 @ 140kgs / 308bs
1 x 1 @ 150kgs / 330lbs
1 x 1 @ 160kgs / 352lbs
4 x 2 @ 140kgs / 308lbs

DB RDL's

2 x 10 @ 34kgs / 70.4lbs per hand

Spoto Bench

1 x 5 @ 60kgs / 132lbs
1 x 5 @ 80kgs / 176bs
3 x 5 @ 97.5kgs / 214.5lbs

Chest Supported Row

3 x 12 @ 32kgs / 70.4lbs per hand

Neutral Grip Pulldowns

2 x 12 @ 84.5kgs / 185.9lbs

 

[rikwebb]

Block 3 W1D1

Squat

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
1 x 2 @ 142.5kgs / 313.5lbs
4 x 4 @ 122.5kgs / 269.5lbs

Leg Press

1 x 10 @ 120kgs / 264lbs
1 x 10 @ 170kgs / 374lbs
3 x 10 @ 230kgs / 506lbs

Tempo Bench (3,2,0)

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 2 @ 100kgs / 220lbs
1 x 1 @ 107.5kgs / 236lbs

Paused Bench (1ct)

1 x 3 @ 110kgs / 242lbs
3 x 6 @ 97.5kgs / 214.5lbs

Lat Pull Down

1 x 12 @ 54kgs / 118.8lbs
1 x 12 @ 68kgs / 149.6lbs
2 x 12 @ 89kgs / 195.8lb

 

[rikwebb]

B3W1D2

Coan Deadlift

1 x 3 @ 60kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
1 x 3 @ 145kgs / 319lbs
1 x 3 @ 155kgs / 341lbs
1 x 3 @ 140kgs / 308lbs
2 x 5 @ 125kgs / 275lbs


BB RDL

3 x 7 @ 90kgs / 198lbs

3ct Paused Bench

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 2 @ 100kgs / 220lbs
1 x 1 @ 107.5kgs / 236.5lbs

1ct Paused Bench

4 x 3 @ 97.5kgs / 214.5lbs


Chest Supported DB Row

1 x 12 @ 26kgs / 57.2lbs per hand
2 x 12 @ 32kgs / 70.4lbs per hand

 

[rikwebb]

B3W1D3 - Saturday

Paused Squats - 1ct Pause at the Bottom

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 2 @ 120kgs / 264lbs
1 x 1 @ 130kgs / 286lbs
1 x 1 @ 137.5kgs / 302.5lbs
4 x 4 @ 112.5kgs / 247.5lbs

Leg Press

1 x 10 @ 120kgs / 264lbs
1 x 10 @ 170kgs / 374lbs
2 x 10 @ 230kgs / 506lbs

Spoto Bench

1 x 5 @ 60kgs / 132lbs
1 x 5 @ 80kgs / 176bs
3 x 5 @ 92.5kgs / 203.5lbs

Lat Pulldown

1 x 12 @ 68kgs / 149.6lbs
1 x 12 @ 75kgs / 165lbs
2 x 12 @ 89kgs / 195.8lbs

Seated Cable Row

1 x 10 @ 100kgs / 220lbs
1 x 12 @ 120kgs / 264lbs
2 x 12 @ 140kgs / 308lbs

Deadbug with Roller

2 x 10 per side

 

[rikwebb]

B3W1D4 - Sunday

Paused Deadlifts - Pause just off the floor

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 2 @ 120kgs / 264lbs
1 x 1 @ 130kgs / 286bs
1 x 1 @ 145kgs / 319lbs
4 x 3 @ 127.5kgs / 280.5lbs

DB RDL's

2 x 10 @ 36kgs / 79.2lbs per hand

Chest Supported Row

3 x 12 @ 32kgs / 70.4lbs per hand

Neutral Grip Pulldowns

2 x 12 @ 89kgs / 195.8lbs

 

[rikwebb]

B3W2D1

Squat

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
1 x 2 @ 130kgs / 386lbs
1 x 2 @ 142.5kgs / 313.5lbs
1 x 2 @ 157.5kgs / 346.5lbs
4 x 4 @ 125kgs / 275lbs

Leg Press

1 x 10 @ 120kgs / 264lbs
1 x 10 @ 170kgs / 374lbs
3 x 10 @ 230kgs / 506lbs

Tempo Bench (3,2,0)

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 2 @ 100kgs / 220lbs
1 x 1 @ 110kgs / 242lbs

Paused Bench (1ct)

2 x 3 @ 115kgs / 253lbs
3 x 6 @ 100kgs / 220lbs

Lat Pull Down

1 x 12 @ 54kgs / 118.8lbs
1 x 12 @ 68kgs / 149.6lbs
2 x 12 @ 89kgs / 195.8lb