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Goals & Gains Riks Training Log

B3W2D2

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 @ 160kgs / 352lbs
1 x 3 @ 147.5kgs / 324.5lbs
2 x 5 @ 127.5kgs / 280lbs


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 @ 110kgs / 242lbs

1ct Paused Bench

4 x 3 @ 102.5kgs / 225.5lbs


Chest Supported DB Row

1 x 12 @ 26kgs / 57.2lbs per hand
2 x 12 @ 32kgs / 70.4lbs per hand
 
B3W2D3

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 @ 140kgs / 308lbs
4 x 4 @ 115kgs / 253lbs

Leg Press

1 x 10 @ 120kgs / 264lbs
1 x 10 @ 180kgs / 396lbs
2 x 10 @ 240kgs / 528lbs

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
 
B3W1D4 - Saturday

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

Deadlift

4 x 3 @ 132.5kgs / 291.5lbs

DB RDL's

2 x 10 @ 36kgs / 79.2lbs 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 @ 89kgs / 195.8lbs
 
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 @ 140kgs / 308lbs
1 x 2 @ 150kgs / 330lbs
1 x 2 @ 162.5kgs / 357.5lbs
4 x 4 @ 127.5kgs / 280.5lbs

Leg Press

1 x 10 @ 120kgs / 264lbs
1 x 10 @ 170kgs / 374lbs
3 x 10 @ 240kgs / 528lbs

Tempo Bench (3,2,0)

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 2 @ 100kgs / 220lbs
1 x 1 @ 112.5kgs / 247.5lbs

Paused Bench (1ct)

2 x 3 @ 117.5kgs / 258.5lbs
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 @ 89kgs / 195.8lb
 
B3W3D2

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 @ 155kgs / 341lbs
1 x 3 @ 167.5kgs / 368.5lbs
1 x 3 @ 150kgs / 330lbs
2 x 5 @ 130kgs / 286lbs


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 @ 112.5kgs / 247.5lbs

1ct Paused Bench

4 x 3 @ 102.5kgs / 225.5lbs


Chest Supported DB Row

1 x 12 @ 26kgs / 57.2lbs per hand
2 x 12 @ 32kgs / 70.4lbs per hand
 
B3W3D3

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 @ 132.5kgs / 291.5lbs
1 x 1 @ 145kgs / 319lbs
4 x 4 @ 117.5kgs / 258.5lbs

Leg Press

1 x 10 @ 120kgs / 264lbs
1 x 10 @ 180kgs / 396lbs
2 x 10 @ 240kgs / 528lbs

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
 
B3W3D4 - Saturday

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 @ 155kgs / 341lbs

Deadlift

4 x 3 @ 137.5kgs / 302.5lbs

DB RDL's

2 x 10 @ 36kgs / 79.2lbs 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 @ 34kgs / 74.8lbs per hand

Neutral Grip Pulldowns

2 x 12 @ 89kgs / 195.8lbs
 
B3W4D1

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 @ 155kgs / 341lbs
1 x 2 @ 167.5kgs / 368.5lbs
4 x 4 @ 132.5kgs / 291.5lbs

Leg Press

1 x 10 @ 120kgs / 264lbs
1 x 10 @ 170kgs / 374lbs
3 x 10 @ 240kgs / 528lbs

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)

2 x 3 @ 120kgs / 264lbs
3 x 6 @ 105kgs / 231lbs

Lat Pull Down

1 x 12 @ 54kgs / 118.8lbs
1 x 12 @ 68kgs / 149.6lbs
2 x 12 @ 89kgs / 195.8lb
 
B3W4D2

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 @ 162.5kgs / 357.5lbs
1 x 3 @ 170kgs / 374lbs
1 x 3 @ 152.5kgs / 335.5lbs
2 x 5 @ 132.5kgs / 291.5lbs


BB RDL

3 x 7 @ 90kgs / 198lbs

3ct Paused Bench

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 2 @ 107.5kgs / 236.5
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 @ 34kgs / 74.8lbs per hand
 
B3W4D3 - Thursday

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 @ 140kgs / 308lbs
1 x 1 @ 147.5kgs / 324.5lbs
4 x 4 @ 120kgs / 264lbs

Leg Press

1 x 10 @ 120kgs / 264lbs
1 x 10 @ 180kgs / 396lbs
2 x 10 @ 240kgs / 528lbs

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
 
B3W4D4 - Saturday

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

Deadlift

4 x 3 @ 140kgs / 308lbs

DB RDL's

2 x 10 @ 36kgs / 79.2lbs per hand

Spoto Bench

1 x 5 @ 60kgs / 132lbs
1 x 5 @ 80kgs / 176bs
3 x 5 @ 100kgs / 214.5lbs

Chest Supported Row

3 x 12 @ 34kgs / 74.8lbs per hand

Neutral Grip Pulldowns

2 x 12 @ 89kgs / 195.8lbs
 
B3W5D1

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 @ 160kgs / 352lbs
1 x 2 @ 170kgs / 374lbs
4 x 4 @ 132.5kgs / 291.5lbs

Leg Press

1 x 10 @ 120kgs / 264lbs
1 x 10 @ 170kgs / 374lbs
3 x 10 @ 240kgs / 528lbs

Tempo Bench (3,2,0)

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 2 @ 110kgs / 242lbs
1 x 1 @ 117.5kgs / 258.5lbs

Paused Bench (1ct)

2 x 3 @ 122.5kgs / 269.5lbs
3 x 6 @ 107.5kgs / 236.5lbs

Lat Pull Down

1 x 12 @ 54kgs / 118.8lbs
1 x 12 @ 68kgs / 149.6lbs
2 x 12 @ 89kgs / 195.8lb
 
B3W5D2

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 @ 160kgs / 352lbs
1 x 3 @ 175kgs / 385lbs
1 x 3 @ 157.5kgs / 346.5lbs
2 x 5 @ 135kgs / 297lbs


BB RDL

3 x 7 @ 92.5kgs / 203.5lbs

3ct Paused Bench

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 2 @ 110kgs / 242lbs
1 x 1 @ 117.5kgs / 258.5lbs

1ct Paused Bench

4 x 3 @ 107.5kgs / 236.5lbs


Chest Supported DB Row

1 x 12 @ 26kgs / 57.2lbs per hand
2 x 12 @ 34kgs / 74.8lbs per hand
 
B3W5D3 - Thursday

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 @ 140kgs / 308lbs
2 x 1 @ 150kgs / 330lbs
4 x 4 @ 122.5kgs / 269.5lbs

Leg Press

1 x 10 @ 120kgs / 264lbs
1 x 10 @ 180kgs / 396lbs
2 x 10 @ 240kgs / 528lbs

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
 
B3W5D4 - Saturday

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 @ 132.5kgs / 291.5lbs
1 x 1 @ 145kgs / 319bs

Deadlift

4 x 3 @ 127.5kgs / 280.5lbs

DB RDL's

2 x 10 @ 36kgs / 79.2lbs 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 @ 34kgs / 74.8lbs per hand

Neutral Grip Pulldowns

2 x 12 @ 89kgs / 195.8lbs
 
B4W1D1

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
1 x 1 @ 152.5kgs / 335.5lbs
4 x 4 @ 130gs / 286lbs

Leg Press

1 x 10 @ 120kgs / 264lbs
1 x 10 @ 170kgs / 374lbs
3 x 10 @ 240kgs / 528lbs

Tempo Bench (3,2,0)

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


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
 
B4W1D2 - Yesterday

Coan Deadlift

1 x 3 @ 60kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
1 x 3 @ 145kgs / 319lbs
1 x 2 @ 160kgs / 352lbs
1 x 2 @ 145kgs / 319lbs
3 x 4 @ 135kgs / 297lbs


BB RDL

3 x 7 @ 100kgs / 220lbs

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

5 x 3 @ 100kgs / 220lbs


Chest Supported DB Row

1 x 12 @ 26kgs / 57.2lbs per hand
2 x 12 @ 34kgs / 74.8lbs per hand
 
B4W1D4 - 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 @ 140kgs / 308bs
1 x 1 @ 150kgs / 330bs

Deadlift

4 x 3 @ 132.5kgs / 291.5lbs

DB RDL's

2 x 10 @ 38kgs / 83.6lbs per hand


Chest Supported Row

3 x 12 @ 36kgs / 79.2lbs per hand

Neutral Grip Pulldowns

2 x 12 @ 89kgs / 195.8lbs
 
B4W2D1

Squat

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
1 x 2 @ 145kgs / 319lbs
1 x 1 @ 160kgs / 352lbs
4 x 4 @ 132.5kgs / 291.5lbs

Leg Press

1 x 10 @ 120kgs / 264lbs
1 x 10 @ 170kgs / 374lbs
3 x 10 @ 240kgs / 528lbs

Tempo Bench (3,2,0)

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


Paused Bench (1ct)

2 x 3 @ 117.5kgs / 258.5lbs
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 @ 89kgs / 195.8lb
 
B4W2D2 - Yesterday

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 @ 152.5kgs / 335.5lbs
1 x 2 @ 167.5kgs / 368.5lbs
1 x 2 @ 150kgs / 330lbs
3 x 4 @ 137.5kgs / 302.5lbs


BB RDL

3 x 7 @ 100kgs / 220lbs

3ct Paused Bench

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 2 @ 105kgs / 231lbs
1 x 1 @ 112.5kgs / 247.5lbs


1ct Paused Bench

5 x 3 @ 102.5kgs / 225.5lbs


Chest Supported DB Row

1 x 12 @ 26kgs / 57.2lbs per hand
2 x 12 @ 36kgs / 79.2lbs per hand
 
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