Goals & Gains Riks Training Log

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B6W4D1

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 @ 160kgs / 352lbs
1 x 1 @ 170kgs / 374lbs
1 x 1 @ 182.5kgs / 401.5lbs
5 x 4 @ 150kgs / 320lbs


Leg Press

1 x 10 @ 200kgs / 440lbs
1 x 10 @ 260kgs / 572lbs
3 x 10 @ 310kgs / 682lbs


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 @ 120kgs / 264lbs


Paused Bench (1ct)

3 x 3 @ 120kgs / 264lbs
2 x 6 @ 107.5kgs / 236.5lbs

Lat Pull Down

1 x 12 @ 70kgs / 154lbs
1 x 12 @ 80kgs / 176lbs
1 x 12 @ 90kgs / 198lbs
3 x 12 @ 105kgs / 231lbs

Copenhagen Holds

2 x 15 secs

 

[rikwebb]

B6W4D2

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 / 352lbs
1 x 1 @ 182.5kgs / 401.5lbs
1 x 1 @ 190kgs / 418lbs
2 x 3 @ 172.5kgs / 379.5lbs
2 x 5 @ 145kgs / 319lbs


BB RDL

3 x 8 @ 105kgs / 231lbs

3ct Paused Bench

1 x 5 @ 60kgs / 132lbs
1 x 4 @ 80kgs / 176lbs
1 x 3 @ 100kgs / 220lbs
1 x 2 @ 112.5kgs / 247.5lbs
1 x 1 @ 122.5kgs / 269.5lbs


1ct Paused Bench

5 x 3 @ 112.5kgs / 244.5lbs


Chest Supported DB Row

1 x 12 @ 30kgs / 66lbs per hand
2 x 12 @ 40kgs / 88lbs per hand

 

[rikwebb]

B6W4D3

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 @ 150kgs / 330lbs
1 x 1 @ 165kgs / 363bs
4 x 5 @ 135kgs / 297lbs

Leg Press

1 x 10 @ 200kgs / 440lbs
1 x 10 @ 240kgs / 528lbs
3 x 10 @ 270kgs / 594lbs


Lat Pulldown

1 x 12 @ 70kgs / 154lbs
1 x 12 @ 80kgs / 176lbs
1 x 12 @ 90kgs / 198lbs
3 x 12 @ 105kgs / 231lbs

Seated Cable Row

1 x 10 @ 100kgs / 220lbs
1 x 12 @ 120kgs / 264lbs
2 x 12 @ 160kgs / 352lbs

Deadbug with Roller

2 x 10 per side