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Goals & Gains Riks Training Log

B4W2D3

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
1 x 1 @ 147.5kgs / 324.5lbs
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
1 x 12 @ 85kgs / 187lbs
2 x 12 @ 95kgs / 209lbs

Seated Cable Row

1 x 10 @ 100kgs / 220lbs
1 x 12 @ 120kgs / 264lbs
2 x 12 @ 150kgs / 330lbs

Deadbug with Roller

2 x 10 per side
 
B4W2D4 - 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 / 341bs

Deadlift

4 x 3 @ 137.5kgs / 302.5lbs

DB RDL's

2 x 10 @ 38kgs / 83.6lbs per hand

Spoto Press

1 x 4 @ 60kgs / 132lbs
1 x 4 @ 80kgs / 176lbs
1 x 4 @ 90kgs / 198lbs
5 x 4 @ 97.5kgs / 214.5lbs

Chest Supported Row

3 x 12 @ 36kgs / 79.2lbs per hand

Neutral Grip Pulldowns

2 x 12 @ 95kgs / 209lbs
 
B4W3D1

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 1 @ 165kgs / 363lbs
4 x 4 @ 135kgs / 297lbs

Leg Press

1 x 10 @ 160kgs / 352lbs
1 x 10 @ 200kgs / 440lbs
3 x 10 @ 250kgs / 550lbs

Tempo Bench (3,2,0)

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 2 @ 107.5kgs / 236.5lbs
1 x 1 @ 112.5kgs / 247.5lbs


Paused Bench (1ct)

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

Lat Pull Down

1 x 12 @ 68kgs / 149.6lbs
1 x 12 @ 82kgs / 180.4lbs
2 x 12 @ 89kgs / 195.8lb
 
B4W3D2

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 / 353lbs
1 x 2 @ 175kgs / 385lbs
1 x 2 @ 185kgs / 407lbs - 2RM PR +2.5kgs
1 x 2 @ 167.5kgs / 368.5lbs
3 x 4 @ 140kgs / 308lbs


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 @ 107.5kgs / 236.5lbs
1 x 1 @ 115kgs / 253lbs


1ct Paused Bench

5 x 3 @ 105kgs / 231lbs


Chest Supported DB Row

1 x 12 @ 28kgs / 61.6lbs per hand
2 x 12 @ 36kgs / 79.2lbs per hand
 
B4W4D1

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 1 @ 172.5kgs / 379.5lbs
4 x 4 @ 135kgs / 297lbs

Leg Press

1 x 10 @ 160kgs / 352lbs
1 x 10 @ 200kgs / 440lbs
3 x 10 @ 250kgs / 550lbs

Tempo Bench (3,2,0)

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 2 @ 107.5kgs / 236.5lbs
1 x 1 @ 115kgs / 253lbs


Paused Bench (1ct)

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

Lat Pull Down

1 x 12 @ 65kgs / 143lbs
1 x 12 @ 75kgs / 165lbs
1 x 12 @ 85kgs / 187lbs
2 x 12 @ 95kgs / 209lbs
 
B4W4D2

Coan Deadlift

1 x 3 @ 60kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 130kgs / 264lbs
1 x 3 @ 150kgs / 308lbs
1 x 2 @ 170kgs / 374lbs
1 x 1 @ 182.5kgs / 402.5lbs
1 x 2 @ 192.5kgs / 423.5lbs - 2RM PR +7.5kgs (10kgs total this block)
1 x 2 @ 170kgs / 374lbs
3 x 4 @ 142.5kgs / 313.5lbs


BB RDL

3 x 7 @ 102.5kgs / 225.5lbs

3ct Paused Bench

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 2 @ 107.5kgs / 236.5lbs
1 x 1 @ 117.5kgs / 258.5lbs


1ct Paused Bench

5 x 3 @ 107.5kgs / 236.5lbs


Chest Supported DB Row

1 x 12 @ 28kgs / 61.6lbs per hand
2 x 12 @ 36kgs / 79.2lbs per hand
 
B4W4D3

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
1 x 1 @ 155kgs / 335.5lbs
4 x 4 @ 122.5kgs / 269.5lbs

Leg Press

1 x 10 @ 160kgs / 252lbs
1 x 10 @ 200kgs / 440lbs
2 x 10 @ 250kgs / 550lbs

Lat Pulldown

1 x 12 @ 68kgs / 149.6lbs
1 x 12 @ 75kgs / 165lbs
1 x 12 @ 85kgs / 187lbs
2 x 12 @ 95kgs / 209lbs

Seated Cable Row

1 x 10 @ 100kgs / 220lbs
1 x 12 @ 120kgs / 264lbs
2 x 12 @ 150kgs / 330lbs

Deadbug with Roller

2 x 10 per side
 
B4W4D4 - 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 @ 152.5kgs / 335.5lbs
1 x 1 @ 165kgs / 363bs

Deadlift

4 x 3 @ 145kgs / 319lbs

DB RDL's

2 x 10 @ 40kgs / 88lbs per hand

Spoto Press

1 x 4 @ 60kgs / 132lbs
1 x 4 @ 80kgs / 176lbs
1 x 4 @ 90kgs / 198lbs
5 x 4 @ 102.5kgs / 225.5lbs

Chest Supported Row

3 x 12 @ 36kgs / 79.2lbs per hand

Neutral Grip Pulldowns

2 x 12 @ 95kgs / 209lbs
 
B4W5D1

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 1 @ 160kgs / 352lbs
1 x 1 @ 180kgs / 396lbs
2 x 4 @ 140kgs / 2308lbs

Leg Press

2 x 10 @ 160kgs / 352lbs
3 x 10 @ 210kgs / 462lbs


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 @ 125kgs / 275lbs
3 x 6 @ 107.5kgs / 236.5lbs

Lat Pull Down

1 x 12 @ 65kgs / 143lbs
1 x 12 @ 75kgs / 165lbs
1 x 12 @ 85kgs / 187lbs
2 x 12 @ 95kgs / 209lbs
 
B4W5D2

Coan Deadlift

1 x 3 @ 60kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 130kgs / 264lbs
1 x 2 @ 155kgs / 341lbs
1 x 1 @ 175kgs / 385lbs
1 x 1 @ 185kgs / 408lbs
1 x 1 @ 197.5kgs / 434.5lbs - 1RM PR +1.5kgs
1 x 2 @ 172.5kgs / 379.5lbs
2 x 4 @ 145kgs / 313.5lbs


BB RDL

2 x 7 @ 102.5kgs / 225.5lbs

3ct Paused Bench

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 2 @ 107.5kgs / 236.5lbs
1 x 1 @ 120kgs / 264lbs


1ct Paused Bench

5 x 3 @ 107.5kgs / 236.5lbs


Chest Supported DB Row

1 x 12 @ 28kgs / 61.6lbs per hand
2 x 12 @ 36kgs / 79.2lbs per hand
 
Ended up having to take a week off due to being ill

B5W1D1

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 @ 155kgs / 341lbs
4 x 4 @ 132.5kgs / 291.5lbs


Leg Press

1 x 10 @ 160kgs / 352lbs
1 x 10 @ 240kgs / 528lbs
3 x 10 @ 280kgs / 616lbs


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 @ 115kgs / 253lbs
3 x 6 @ 102.5kgs / 225.5lbs

Lat Pull Down

1 x 12 @ 65kgs / 143lbs
1 x 12 @ 75kgs / 165lbs
1 x 12 @ 85kgs / 187lbs
3 x 12 @ 95kgs / 209lbs
 
BW5D1

Coan Deadlift

1 x 3 @ 60kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 130kgs / 264lbs
1 x 2 @ 140kgs / 308lbs
1 x 2 @ 152.5kgs / 335.5lbs
1 x 1 @ 165kgs / 363lbs
1 x 2 @ 150kgs / 330lbs
3 x 4 @ 137.5kgs / 302.5lbs


BB RDL

3 x 7 @ 102.5kgs / 225.5lbs

3ct Paused Bench

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 2 @ 107.5kgs / 236.5lbs
1 x 1 @ 112.5kgs / 247.5lbs


1ct Paused Bench

5 x 3 @ 102.5kgs / 225.5lbs


Chest Supported DB Row

1 x 12 @ 28kgs / 61.6lbs per hand
2 x 12 @ 36kgs / 79.2lbs per hand
 
B5W2D1

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 @ 152.5kgs / 335.5
1 x 1 @ 165kgs / 363lbs
4 x 4 @ 135kgs / 297lbs


Leg Press

1 x 10 @ 160kgs / 352lbs
1 x 10 @ 240kgs / 528lbs
3 x 10 @ 280kgs / 616lbs


Tempo Bench (3,2,0)

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 2 @ 107.5kgs / 236.5lbs
1 x 1 @ 112.5kgs / 247.5lbs


Paused Bench (1ct)

2 x 3 @ 117.5kgs / 258.5lbs
3 x 6 @ 105kgs / 231lbs

Lat Pull Down

1 x 12 @ 65kgs / 143lbs
1 x 12 @ 75kgs / 165lbs
1 x 12 @ 85kgs / 187lbs
2 x 12 @ 95kgs / 209lbs

Copenhagen Holds

2 x 15 secs
 
BW5D2

Coan Deadlift

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 130kgs / 264lbs
1 x 3 @ 140kgs / 308lbs
1 x 2 @ 160kgs / 353lbs
1 x 1 @ 175kgs / 385lbs
2 x 2 @ 157.kgs / 346.5lbs
3 x 4 @ 140kgs / 308lbs


BB RDL

3 x 7 @ 102.5kgs / 225.5lbs

3ct Paused Bench

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 2 @ 107.5kgs / 236.5lbs
1 x 1 @ 115kgs / 253lbs


1ct Paused Bench

5 x 3 @ 105kgs / 231lbs


Chest Supported DB Row

1 x 12 @ 28kgs / 61.6lbs per hand
2 x 12 @ 36kgs / 79.2lbs per hand
 
B5W2D3

Paused Squats - 1ct Pause at the Bottom

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

Leg Press

1 x 10 @ 160kgs / 252lbs
1 x 10 @ 200kgs / 440lbs
3 x 10 @ 250kgs / 550lbs

Lat Pulldown

1 x 12 @ 68kgs / 149.6lbs
1 x 12 @ 75kgs / 165lbs
1 x 12 @ 85kgs / 187lbs
2 x 12 @ 95kgs / 209lbs

Seated Cable Row

1 x 10 @ 100kgs / 220lbs
1 x 12 @ 120kgs / 264lbs
2 x 12 @ 150kgs / 330lbs

Deadbug with Roller

2 x 10 per side
 
B5W3D1

Squat

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
1 x 3 @ 140kgs / 308lbs
1 x 2 @ 150kgs / 330lbs
1 x 2 @ 160kgs / 352lbs
1 x 1 @ 172.5kgs / 379.5lbs
4 x 4 @ 137.5kgs / 302.5lbs


Leg Press

1 x 10 @ 200kgs / 440lbs
1 x 10 @ 240kgs / 528lbs
3 x 10 @ 300kgs / 660lbs


Tempo Bench (3,2,0)

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 2 @ 107.5kgs / 236.5lbs
1 x 1 @ 115kgs / 253lbs


Paused Bench (1ct)

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

Lat Pull Down

1 x 12 @ 65kgs / 143lbs
1 x 12 @ 75kgs / 165lbs
1 x 12 @ 85kgs / 187lbs
3 x 12 @ 95kgs / 209lbs

Copenhagen Holds

2 x 15 secs
 
B5W3D2

Coan Deadlift

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 130kgs / 264lbs
1 x 3 @ 140kgs / 308lbs
1 x 2 @ 155kgs / 341lbs
1 x 2 @ 167.5kgs / 368.5lbs
1 x 1 @ 182.5kgs / 402.5lbs
2 x 2 @ 165kgs / 363lbs
3 x 4 @ 142.5kgs / 313.5lbs


BB RDL

3 x 7 @ 105kgs / 231lbs


Chest Supported DB Row

1 x 12 @ 28kgs / 61.6lbs per hand
2 x 12 @ 38kgs / 83.6lbs per hand

Due to benching yesterday will do today's bench tomorrow at home as my gym is shut until 27th Dec
 
Saturday

B5W3D3

Paused Squats - 1ct Pause at the Bottom

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 1 @ 155kgs / 341bs
4 x 4 @ 125kgs / 275lbs

Leg Press

1 x 10 @ 160kgs / 252lbs
1 x 10 @ 200kgs / 440lbs
3 x 10 @ 260kgs / 572lbs


Spoto Press

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


Lat Pulldown

1 x 12 @ 68kgs / 149.6lbs
1 x 12 @ 75kgs / 165lbs
1 x 12 @ 85kgs / 187lbs
2 x 12 @ 95kgs / 209lbs

Seated Cable Row

1 x 10 @ 100kgs / 220lbs
1 x 12 @ 120kgs / 264lbs
2 x 12 @ 150kgs / 330lbs

Deadbug with Roller

2 x 10 per side
 
B5W4D1

Squat

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 3 @ 120kgs / 264lbs
1 x 3 @ 140kgs / 308lbs
1 x 2 @ 155kgs / 341lbs
1 x 1@ 170kgs / 374lbs
1 x 1 @ 182.5kgs / 401.5lbs
4 x 4 @ 140kgs / 308lbs


Leg Press

1 x 10 @ 200kgs / 440lbs
1 x 10 @ 240kgs / 528lbs
3 x 10 @ 300kgs / 660lbs


Tempo Bench (3,2,0)

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 2 @ 107.5kgs / 236.5lbs
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 @ 65kgs / 143lbs
1 x 12 @ 75kgs / 165lbs
1 x 12 @ 85kgs / 187lbs
3 x 12 @ 97.3kgs / 214.6lbs

Copenhagen Holds

2 x 15 secs
 
what
rikwebb said:
B4W3D2

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 / 353lbs
1 x 2 @ 175kgs / 385lbs
1 x 2 @ 185kgs / 407lbs - 2RM PR +2.5kgs
1 x 2 @ 167.5kgs / 368.5lbs
3 x 4 @ 140kgs / 308lbs


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 @ 107.5kgs / 236.5lbs
1 x 1 @ 115kgs / 253lbs


1ct Paused Bench

5 x 3 @ 105kgs / 231lbs


Chest Supported DB Row

1 x 12 @ 28kgs / 61.6lbs per hand
2 x 12 @ 36kgs / 79.2lbs per hand
Click to expand...
what's a coan deadlift? I've done coan rows before
 
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