Riks Training Log

Sheiko CMS-MS Prep 1 W4D2

Bench

1 x 5 @ 60kgs / 132lbs
1 x 5 @ 72.5kgs / 159.5lbs
2 x 5 @ 85kgs / 187lbs
5 x 4 @ 90kgs / 198bs

Band Pull Aparts

5 x 10

Rear Delt Flyes

3 x 10 @ 10kgs / 22lbs

Deficit Deads

1 x 3 @ 80kgs / 176lbs
2 x 3 @ 95kgs / 209lbs
4 x 2 @ 112.5kgs / 247.5lbs

Deadlift

1 x 4 @ 80kgs / 176lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 112.5kgs / 247.5lbs
3 x 3 @ 127.5kgs / 208.5lbs
3 x 2 @ 137.5kgs / 302.5lbs

Face Pulls

4 x 10 @ 65kgs / 143lbs

Ab Wheel

4 x 10

Dead Bugs

4 x 8

Hammer Curls

3 x 10 @ 15kgs / 33lbs
 
Sheiko CMS-Ms Prep 1 W4D3

Bench

1 x 5 @ 60kgs / 132lbs
1 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 85kgs / 187lbs
2 x 3 @ 95kgs / 209lbs

Band Pull Aparts

5 x 10

Squat

1 x 5 @ 75kgs/ 165lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @ 105kgs / 231lbs
3 x 3 @ 122.5kgs / 269.5lbs
3 x 2 @ 130kgs / 286lbs
1 x 4 @ 82.5kgs / 181.5lbs
1 x 3 @ 100kgs / 220lbs
5 x 3 @ 115kgs / 253lbs

SOHP

1 x 5 @ 35kgs / 77lbs
1 x 4 @ 42.5kgs / 93.5lbs
2 x 3 @ 55kgs / 121lbs
4 x 2 @ 62.5kgs / 137.5lbs

Side Lateral Raise

3 x 10 @ 10kgs / 22lbs
 
Sheiko CMS-MS Prep 1 W4D4

Incline Bench

2 x 4 @ 60kgs / 132lbs
2 x 4 @ 65kgs / 143lbs
2 x 4 @ 70kgs / 154lbs

Paused Deads

1 x 4 @ 80kgs / 176lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 112.5kgs / 247.5lbs
4 x 2 @ 127.5kgs / 280.5lbs

Block Pulls

Made some home made blocks a while ago but weren't really up to scratch so ordered some and they arrived Wednesday and finally got to have a go with them today. Was nice to hit 170kgs too.

1 x 4 @ 95kgs / 209lbs
1 x 4 @ 112.5kgs / 247.5lbs
2 x 3 @ 127.5kgs / 280.5lbs
4 x 3 @ 145kgs / 319lbs
1 x 1 @ 155kgs / 341lbs
1 x 1 @ 170kgs / 374lbs

Barbell Shrugs

3 x 10 @ 100kgs / 220lbs

Meadows Rows

1 x 10 @ 40kgs / 88lbs
2 x 10 @ 50kgs / 110lbs
 
Sheiko CMS-MS Prep 32 W1D1


Bench

1 x 5 @ 60kgs / 132lbs
1 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 85kgs / 187lbs
5 x 3 @ 97.5kgs / 214.5lbs
1 x 5 @ 67.5kgs / 148.5lbs
1 x 5 @ 80kgs / 176lbs
5 x 4 @ 92.5kgs / 203.5lbs

Band Pull Aparts

5 x 10

Flyes

3 x 10 @ 15kgs / 33lbs

JM Press

4 x 10 @ 67.5kgs / 148.5lbs

Tate Press

3 x 10 @ 22.5kgs /49.5lbs

Squat

1 x 5 @ 77.5kgs/ 170.5lbs
1 x 4 @ 92.5kgs / 203.5lbs
2 x 3 @ 107.5kgs / 236.5lbs
5 x 3 @ 125kgs / 275lbs

Good Mornings

5 x 5 @ 65kgs / 143lbs

Bent Over Row

5 x 8 @ 87.5kgs / 192.5lbs

Bent Over Straight Arm Pulldown ( 1 side at a time)

4 x 10 @ 20kgs / 44lbs
 
Sheiko CMS-MS Prep 2 W1D2

Bench
1 x 5 @ 60kgs / 132lbs
1 x 5 @ 72.5kgs / 159.5lbs
2 x 4 @ 85kgs / 187lbs
2 x 3 @ 92.5kgs / 203.5lbs
2 x 2 @ 97.5kgs / 214.5lbs
2 x 1 @ 105kgs / 231lbs
1 x 3 @ 105kgs / 231lbs ( was supposed to be another single but wanted extra reps at that weight)
2 x 2 @ 97.5kgs / 214.5lbs
2 x 3 @ 92.5kgs / 203.5lbs
2 x 4 @ 85kgs / 187lbs
1 x 5 @ 80kgs / 176lbs
1 x 6 @ 72.5kgs / 159.5lbs
1 x 7 @ 67.5kgs / 143lbs
1 x 8 @ 60kgs / 132lbs

Rear Delt Flyes

3 x 10 @ 10kgs / 22lbs

Band Pull Aparts

5 x 10

Deficit Deads

1 x 3 @ 80kgs / 176lbs
2 x 3 @ 97.5kgs / 214.5lbs
4 x 2 @ 105kgs / 231lbs

Deadlift

1 x 4 @ 80kgs / 176lbs
1 x 3 @ 97.5kgs / 214.5lbs
2 x 3 @ 115kgs / 253lbs
2 x 3 @ 130kgs / 286lbs
4 x 2 @ 137.5kgs / 302.5lbs


Face Pulls

4 x 10 @ 65kgs / 143lbs

Ab Wheel

4 x 10

Dead Bugs

4 x 8

Hammer Curls

3 x 10 @ 15kgs / 33lbs
 
Sheiko CMS-MS Prep 2 W1D3

Sheiko CMS-Ms Prep 1 W4D3

Bench

1 x 5 @ 60kgs / 132lbs
1 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 85kgs / 187lbs
6 x 2 @ 97.5kgs / 214.5lbs

Flyes

5 x 10 @ 15kgs / 33lbs

Squat

1 x 5 @ 85kgs/ 187lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 115kgs / 253lbs
4 x 2 @ 132.5kgs / 291.5lbs
1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 92.5kgs / 203.5lbs
1 x 3 @ 107.5kgs / 236.5lbs
5 x 3 @ 125kgs / 275lbs

SOHP

1 x 5 @ 37.5kgs / 82.5lbs
1 x 4 @ 45kgs / 99lbs
2 x 3 @ 47.5kgs / 104.5lbs
5 x 2 @ 52.5kgs / 115.5lbs

Side Lateral Raise

3 x 10 @ 10kgs / 22lbs
 
Sheiko CMS-MS Prep 2 W1D4

Bench

1 x 6 @ 60kgs / 132lbs
1 x 6 @ 72.5kgs / 159.5lbs
5 x 6 @ 80kgs / 176lbs

Deadlift to Knees

1 x 3 @ 80kgs / 176lbs
1 x 3 @ 97.5kgs / 214.5lbs
2 x 3 @ 112.5kgs / 247.5lbs
4 x 3 @ 122.5kgs / 269.5lbs

Block Pulls

1 x 4 @ 112.5kgs / 247.5lbs
2 x 3 @ 130kgs / 286lbs
2 x 3 @ 145kgs / 319lbs
3 x 2 @ 162.5kgs / 357.5lbs
 
Sheiko CMS-MS Prep 2 W2D1

Bench

1 x 5 @ 60kgs / 132lbs
1 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 85kgs / 187.5lbs
5 x 3 @ 97.5kgs / 214.5lbs
1 x 5 @ 60kgs / 132lbs
1 x 5 @ 72.5kgs/ 159.5lbs
5 x 5 @ 85kgs / 187.lbs

Band Pull Aparts

5 x 10

Flyes

3 x 10 @ 15kgs / 33lbs

JM Press

4 x 10 @ 67.5kgs / 148.5lbs

Tate Press

3 x 10 @ 22.5kgs /49.5lbs

Squat

1 x 5 @ 77.5kgs/ 170.5lbs
1 x 4 @ 92.5kgs / 203.5lbs
2 x 3 @ 107.5kgs / 236.5lbs
5 x 2 @ 125kgs / 275lbs

Good Mornings

5 x 5 @ 65kgs / 143lbs

Bent Over Row

5 x 8 @ 87.5kgs / 192.5lbs

Bent Over Straight Arm Pulldown ( 1 side at a time)

4 x 10 @ 20kgs / 44lbs
 
Sheiko CMS-MS Prep 2 W2D2

Bench

1 x 5 @ 60kgs / 132lbs
1 x 4 @ 72.5kgs / 159.5lbs
2 x 4 @ 85kgs / 187lbs
2 x 3 @ 92.5kgs / 203.5lbs
3 x 2 @ 97.5kgs / 214.5lbs
2 x 3 @ 92.5kgs / 203.5lbs
1 x 4 @ 85kgs / 187lbs
1 x 5 @ 80kgs / 176lbs
1 x 6 @ 72.5kgs / 159.5lbs
1 x 7 @ 67.5kgs / 148.5lbs
1 x 8 @ 60kgs / 132lbs

Flyes

5 x 10 @ 15kgs / 33lbs

Deadlift

1 x 4 @ 80kgs / 176lbs
1 x 4 @ 97.5kgs / 214.5lbs
2 x 3 @ 112.5kgs / 247.5lbs
4 x 3 @ 130kgs / 286lbs (supposed to be 6 x 2)
1 x 3 @ 140kgs / 308lbs
1 x 2 @ 145kgs / 319lbs
1 x 1 @ 155kgs / 341lbs
1 x 1 @ 162.5kgs / 357.5lbs

Face Pulls

4 x 10 @ 65kgs / 143lbs

Ab Wheel

4 x 10

Dead Bugs

4 x 8

Hammer Curls

3 x 10 @ 15kgs / 33lbs

Barbell Curls

1 x 10 @ 20kgs / 44lbs
1 x 10 @ 25kgs / 55lbs
1 x 10 @ 30kgs / 66lbs
 
Sheiko CMS-MS Prep 2 W2D3

Bench

1 x 5 @ 60kgs / 132lbs
1 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 85kgs / 187lbs
6 x 3 @ 97.5kgs / 214.5lbs

Band Pull Aparts

5 x 10

Squat

1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 92.5kgs / 203.5lbs
2 x 3 @ 107.5kgs / 236.5lbs
5 x 3 @ 125kgs / 275lbs
1 x 6 @ 77.5kgs / 170.5lbs
2 x 6 @ 92.5kgs / 203.5lbs
3 x 6 @ 100kgs / 220lbs

SOHP

1 x 5 @ 37.5kgs / 82.5lbs
1 x 4 @ 45kgs / 99lbs
2 x 3 @ 52.5kgs / 115.5lbs
5 x 3 @ 57.5kgs / 126.5lbs

Side Lateral Raise

3 x 10 @ 10kgs / 22lbs
 
Fahcough said:
Must commend you not only on consistent dedication but on your kg/lb conversions lol. They help so much in making it make sense. Keep on climbing!
Click to expand...

I've always done the conversion since i started logging here for some reason but glad it helps

MilkManUK said:
He's a good lad is @rikwebb
Click to expand...

thanks mate!

Yesterdays session:

Sheiko CMS-MS Prep2 W2D4

Deadlift to Knees

1 x 5 @ 80kgs / 176lbs
2 x 5 @ 97.5kgs / 214.5lbs
4 x 4 @ 112.5kgs / 247.5lbs


Block Pulls

2 x 4 @ 122.5kgs / 269.5lbs
2 x 3 @ 137.5kgs / 302.5lbs
4 x 3 @ 155kgs / 341lbs
 
Sheiko CMS-MS Prep 2 W3D1

Bench

1 x 5 @ 60kgs / 132lbs
1 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 85kgs / 187.5lbs
5 x 3 @ 97.5kgs / 214.5lbs
1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 80kgs/ 176lbs
4 x 3 @ 92.5kgs / 203.5lbs

Band Pull Aparts

5 x 10

Flyes

3 x 10 @ 15kgs / 33lbs

JM Press

4 x 10 @ 67.5kgs / 148.5lbs

Tate Press

3 x 10 @ 22.5kgs /49.5lbs

Squat

1 x 5 @ 77.5kgs/ 170.5lbs
1 x 4 @ 92.5kgs / 203.5lbs
2 x 3 @ 107.5kgs / 236.5lbs
3 x 3 @ 125kgs / 275lbs
3 x 2 @ 132.5kgs / 291.5lbs

Good Mornings

5 x 5 @ 65kgs / 143lbs

Bent Over Row

5 x 8 @ 87.5kgs / 192.5lbs

Bent Over Straight Arm Pulldown ( 1 side at a time)

4 x 10 @ 20kgs / 44lbs
 
Sheiko CMS-MS Prep 2 W3D2

Bench

1 x 6 @ 60kgs / 132lbs
1 x 5 @ 72.5kgs / 159.5lbs
1 x 4 @ 85kgs / 187lbs
2 x 3 @ 92.5kgs / 203.5lbs
2 x 2 @ 97.5kgs / 214.5lbs
2 x 2 @ 105kgs / 231lbs (supposed to be 2 x 1)
2 x 2 @ 97.5kgs / 214.5lbs
2 x 3 @ 95kgs / 209lbs (took the 1.25kgs off instead of the 2.5kgs, should of been 92.5kgs/203.5lbs)
1 x 4 @ 85kgs / 187lbs
1 x 5 @ 80kgs / 176lbs
1 x 6 @ 72.5kgs / 159.5lbs
1 x 7 @ 67.5kgs / 148.5lbs
1 x 8 @ 60kgs / 132lbs

Band Pull Aparts

5 x 10

Deadlift to Knees

1 x 4 @ 80kgs / 176lbs
1 x 4 @ 97.5kgs / 214.5lbs
2 x 3 @ 112.5kgs / 247.5lbs
5 x 2 @ 122.5kgs / 269.5lbs

Rack Pulls

1 x 4 @ 105kgs / 231lbs
2 x 4 @ 122.5kgs / 269.5lbs
4 x 4 @ 137.5kgs / 302.5lbs

Face Pulls

4 x 10 @ 65kgs / 143lbs

Ab Wheel

4 x 10

Dead Bugs

4 x 8

Hammer Curls

3 x 10 @ 15kgs / 33lbs

Barbell Curls

1 x 10 @ 20kgs / 44lbs
2 x 10 @ 30kgs / 66lbs
 
Sheiko CMS-Ms Prep 2 W3D3

Bench

1 x 5 @ 60kgs / 132lbs
1 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 85kgs / 187lbs
6 x 3 @ 97.5kgs / 214.5lbs

Flyes

5 x 10 @ 15kgs / 33lbs

Band Pull Aparts

5 x 10

Squat

1 x 5 @ 77.5kgs/ 170.5lbs
1 x 4 @ 92.5kgs / 203.5lbs
2 x 3 @ 107.5kgs / 236.5lbs
5 x 3 @ 125kgs / 275lbs
1 x 4 @ 85kgs / 187lbs
1 x 4 @ 100kgs / 220lbs
4 x 4 @ 115kgs / 253lbs

SOHP

1 x 5 @ 37.5kgs / 82.5lbs
1 x 4 @ 45kgs / 99lbs
2 x 3 @ 52.5kgs / 115.5lbs
5 x 2 @ 60kgs / 132.5lbs

Side Lateral Raise

3 x 10 @ 10kgs / 22lbs
 
Saturday:

Sheiko CMS-MS Prep 2 W3D4

Bench

1 x 5 @ 60kgs / 132lbs
2 x 5 @ 72.5kgs / 159.5lbs
5 x 5 @ 85kgs / 187lbs

Block Pulls

1 x 3 @ 80kgs / 176lbs
1 x 3 @ 97.5kgs / 214.5lbs
2 x 3 @ 112.5kgs / 247.5lbs
5 x 3 @ 130kgs / 286lbs

Snatch Grip Block Deadlifts

1 x 4 @ 80kgs / 176lbs
2 x 4 @ 97.5kgs / 214.5lbs
4 x 4 @ 105kgs / 231lbs
 
Sheiko CMS-MS Prep W4D1

Bench

1 x 5 @ 60kgs / 132lbs
1 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 85kgs / 187.5lbs
2 x 3 @ 97.5kgs / 214.5lbs
4 x 2 @ 105kgs / 231lbs
1 x 1 @ 110kgs / 242lbs *
1 x 1 @ 115kgs / 253lbs *
1 x 1 @ 117.5kgs / 258.5lbs *
* not programmed

Band Pull Aparts

5 x 10

Flyes

3 x 10 @ 15kgs / 33lbs

JM Press

4 x 10 @ 67.5kgs / 148.5lbs

Tate Press

3 x 10 @ 22.5kgs /49.5lbs

Squat

1 x 5 @ 77.5kgs/ 170.5lbs
1 x 4 @ 92.5kgs / 203.5lbs
2 x 3 @ 107.5kgs / 236.5lbs
3 x 3 @ 125kgs / 275lbs
2 x 2 @ 132.5kgs / 291.5lbs
2 x 3 @ 125kgs / 275lbs
1 x 5 @ 85kgs / 187.5lbs
1 x 4 @ 100kgs / 220lbs
5 x 3 @ 115kgs / 253lbs


Good Mornings

5 x 5 @ 67.5kgs / 148.5lbs

Bent Over Row

5 x 8 @ 87.5kgs / 192.5lbs

Bent Over Straight Arm Pulldown ( 1 side at a time)

4 x 10 @ 20kgs / 44lbs
 
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