Riks Training Log

CMS-MS Prep 2 W3D2

Bench

1 x 6 @ 65kgs / 143lbs
1 x 5 @ 80kgs / 176lbs
1 x 4 @ 92.5kgs / 203.5lbs
2 x 3 @ 100kgs / 220lbs
2 x 2 @ 107.5kgs / 236.5lbs
2 x 1 @ 117.5kgs / 258.5lbs
2 x 2 @ 107.5kgs / 236.5lbs
2 x 3 @ 100kgs / 220lbs
1 x 4 @ 92.5kgs / 203.5lbs
1 x 5 @ 85kgs / 187lbs
1 x 6 @ 80kgs / 176lbs
1 x 7 @ 72.5kgs / 159.5lbs
1 x 8 @ 65kgs / 143lbs

DL to Knee


1 x 4 @ 87.5kgs / 192.5lbs
1 x 4 @ 105kgs / 231lbs
2 x 3 @ 122.5kgs / 269.5lbs
5 x 2 @ 132.5kgs / 291.5lbs


Rack Pulls

1 x 4 @ 115kgs / 253lbs
2 x 4 @ 132.5kgs / 291.5lbs
2 x 4 @ 147.5kgs / 324.5lbs
2 x 4 @ 155kgs / 341lbs

Bent Over Row

3 x 8 @ 105kgs / 231lbs
2 x 8 @ 107.5kgs / 236.5lbs

Face Pulls

4 x 10 @ 40kgs / 88lbs

Hammer Curls

2 x 10 @ 16kgs / 35.2lbs
2 x 10 @ 18kgs / 39.6lbs
 
CMS-MS Prep 2 W3D3

Bench

1 x 5 @ 65kgs / 143lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 92.5kgs / 203.5lbs
6 x 3 @ 105kgs / 231lbs

Squat

1 x 5 @ 92.5kgs / 203.5lbs
1 x 4 @ 110kgs / 242lbs
2 x 3 @ 125kgs / 275lbs
5 x 3 @ 135kgs / 297lbs
1 x 4 @ 92.5kgs / 203.5lbs
1 x 4 @ 110kgs / 242lbs
4 x 4 @ 125kgs / 275lbs


Push Press

1 x 5 @ 45kgs / 99lbs
1 x 4 @ 55kgs / 121lbs
2 x 3 @ 65kgs / 143lbs
5 x 2 @ 70kgs / 154lbs


Side Raises - 3 x 10 @ 10kgs / 22lbs
Front Raises - 3 x 10 @ 10kgs / 22lbs
Rear Delt Flyes - 3 x 10 @ 10kgs / 22lbs
 
CMS - MS Prep 2 W3D4

Bench

1 x 5 @ 65kgs / 143lvs
2 x 5 @ 80kgs / 176lbs
5 x 5 @ 92.5kgs / 203.5lbs

Rack Pulls

1 x 3 @ 90kgs / 198lbs
1 x 3 @ 105kgs / 231lbs
2 x 3 @ 125kgs / 275lbs
5 x 3 @ 140kgs / 308lbs

Snatch Grip Rack Pulls

1 x 4 @ 90kgs / 198lbs
2 x 4 @ 105kgs / 231lbs
4 x 4 @ 115kgs / 253lbs
3 x 3 @ 125kgs / 275lbs

BB Shrugs

4 x 10 @ 110kgs / 242lbs

Plate Loaded Lat Pulldown

4 x 10 @ 70kgs / 154lbs per side
1 x 10 @ 75kgs / 165lbs per side

Preacher Curl Machine

4 x 10 @ 25kgs / 55lbs
 
CMS-MS Prep 2 W4D1

Bench

1 x 5 @ 65kgs / 143lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 92.5kgs / 203.5lbs
2 x 3 @ 105kgs / 231lbs
3 x 2 @ 112.5kgs / 247-.5lbs


JM Press

4 x 10 @ 70kgs / 148.5lbs

Flyes

5 x 10 @ 18kgs / 39.6lbs

Tate Press

3 x 10 @ 18kgs / 39.6lbs

Tricep Pushdown

4 x 10 @ 30kgs / 66lbs

Squat

1 x 5 @ 85kgs/ 187lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 117.5kgs / 258.5lbs
2 x 3 @ 135kgs / 297lbs
3 x 2 @ 145kgs / 319lbs
2 x 3 @ 135kgs / 297lbs
5 x 3 @ 125kgs / 275lbs
1 x 4 @ 115kgs / 253lbs
1 x 5 @ 105kgs / 231lbs
1 x 5 @ 92.5kgs / 203.5lbs

Decided to do the other section of squats as back down sets instead

Good Mornings

5 x 5 @ 80kgs / 176lbs
 
rikwebb said:
I've had it for awhile now, think during the media stuff just before Tom's second win
Click to expand...

I'm subscribed to their YouTube channel. Some awesome videos of the lads.

Tom is nicknamed the Albatross because of his insane, "wingspan". It's one of the reasons he's so hard to beat on the Atlas Stones. :cool:
 
KnightTemplar said:
I'm subscribed to their YouTube channel. Some awesome videos of the lads.

Tom is nicknamed the Albatross because of his insane, "wingspan". It's one of the reasons he's so hard to beat on the Atlas Stones. :cool:
Click to expand...

Yeah think he's only lost 2 I think Stone Runs in the last few years.

Good to see Toms last few results and seeming like he's focused again
 
CMS-MS Prep 2 W4D2

Bench

1 x 5 @ 65kgs / 143lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 92.5kgs / 203.5lbs
6 x 3 @ 105kgs / 231lbs
1 x 5 @ 72.5kgs / 159.5lbs
1 x 5 @ 85kgs / 187lbs
4 x 4 @ 100kgs / 220lbs

Deadlift

1 x 4 @ 90kgs / 198lbs
1 x 4 @ 105kgs / 231lbs
2 x 3 @ 122.5kgs / 269.5lbs
2 x 3 @ 140kgs / 308lbs
3 x 2 @ 150kgs / 330lbs


Bent Over Row

2 x 8 @ 105kgs / 231lbs
3 x 8 @ 107.5kgs / 236.5lbs

Face Pulls

4 x 10 @ 40kgs / 88lbs

Hammer Curls

2 x 10 @ 16kgs / 35.2lbs
2 x 10 @ 18kgs / 39.6lbs
 
CMS-MS Prep 2 W4D3

Bench

1 x 5 @ 65kgs / 143lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 92.5kgs / 203.5lbs
5 x 3 @ 105kgs / 231lbs
1 x 5 @ 65kgs / 143lbs
1 x 5 @ 80kgs / 176lbs
4 x 5 @ 92.5kgs / 203.5lbs

Squat

1 x 5 @ 92.5kgs / 203.5lbs
1 x 4 @ 110kgs / 242lbs
2 x 3 @ 125kgs / 275lbs
5 x 3 @ 135kgs / 297lbs


Push Press

1 x 5 @ 45kgs / 99lbs
1 x 4 @ 55kgs / 121lbs
2 x 3 @ 65kgs / 143lbs
4 x 2 @ 75kgs / 165lbs


Side Raises - 3 x 10 @ 10kgs / 22lbs
Front Raises - 3 x 10 @ 10kgs / 22lbs
Rear Delt Flyes - 3 x 10 @ 10kgs / 22lbs
 
CMS - MS Prep 2 W4D4

Incline Bench

1 x 4 @ 60kgs / 132bs
2 x 4 @ 70kgs / 154lbs
3 x 4 @ 80kgs / 176lbs

Deadlift to Knee

1 x 4 @ 90kgs / 198lbs
1 x 4 @ 105kgs / 231lbs
2 x 3 @ 122.5kgs / 269.5lbs
4 x 2 @ 132.5kgs / 291.5lbs

Rack Pulls

1 x 3 @ 95kgs / 209lbs
1 x 3 @ 115kgs / 253lbs
1 x 3 @ 132.5kgs / 291.5lbs
3 x 2 @ 150kgs / 330lbs
3 x 1 @ 170kgs / 374lbs

BB Shrugs

4 x 10 @ 110kgs / 242lbs

Plate Loaded Lat Pulldown

2 x 10 @ 70kgs / 154lbs per side
3 x 10 @ 75kgs / 165lbs per side

Preacher Curl Machine

2 x 10 @ 25kgs / 55lbs
2 x 10 @ 27.5lbs / 60.5lbs
 
CMS-MS Prep 2 W5D1

Bench

1 x 5 @ 65kgs / 143lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 92.5kgs / 203.5lbs
5 x 3 @ 105kgs / 231lbs
1 x 5 @ 72.5kgs / 159.5lbs
1 x 4 @ 85kgs / 187lbs
4 x 3 @ 100kgs / 220lbs


JM Press

4 x 10 @ 70kgs / 154lbs

Flyes

5 x 10 @ 18kgs / 39.6lbs

Tate Press

3 x 10 @ 18kgs / 39.6lbs

Tricep Pushdown

4 x 10 @ 30kgs / 66lbs

Squat

1 x 5 @ 85kgs/ 187lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 117.5kgs / 258.5lbs
5 x 3 @ 137.5kgs / 302.5lbs


Good Mornings

5 x 5 @ 80kgs / 176lbs
 
CMS-MS Prep 2 W5D2

Bench

1 x 6 @ 65kgs / 143lbs
1 x 5 @ 80kgs / 176lbs
1 x 4 @ 92.5kgs / 203.5lbs
2 x 3 @ 100kgs / 220lbs
2 x 2 @ 107.5kgs / 236.5lbs
1 x 1 @ 115kgs / 253lbs
1 x 1 @ 122.5kgs / 269.5lbs
2 x 2 @ 107.5kgs / 236.5lbs
2 x 3 @ 100kgs / 220lbs
1 x 4 @ 92.5kgs / 203.5lbs
1 x 5 @ 85kgs / 187lbs
1 x 6 @ 80kgs / 176lbs
1 x 7 @ 72.5kgs / 159.5lbs
1 x 8 @ 65kgs / 143lbs

Deadlift

1 x 4 @ 90kgs / 198lbs
1 x 4 @ 105kgs / 231lbs
2 x 3 @ 122.5kgs / 269.5lbs
5 x 3 @ 140kgs / 308lbs

DL to Knee


1 x 4 @ 87.5kgs / 192.5lbs
1 x 4 @ 105kgs / 231lbs
2 x 3 @ 122.5kgs / 269.5lbs
5 x 2 @ 132.5kgs / 291.5lbs


Bent Over Row

3 x 8 @ 105kgs / 231lbs
2 x 8 @ 107.5kgs / 236.5lbs

Chest Supported T-Bar Row

2 x 10 @ 60kgs / 132lbs
4 x 10 @ 80kgs / 176lbs

Face Pulls

4 x 10 @ 40kgs / 88lbs

Hammer Curls

2 x 10 @ 16kgs / 35.2lbs
2 x 10 @ 18kgs / 39.6lbs
 
Last edited:
CMS-MS Prep 2 W5D3

Bench

1 x 5 @ 65kgs / 143lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 92.5kgs / 203.5lbs
6 x 3 @ 107.5kgs / 236.5lbs

Squat

1 x 5 @ 85kgs/ 187lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 117.5kgs / 258.5lbs
5 x 3 @ 137.5kgs / 302.5lbs
1 x 5 @ 85kgs/ 187lbs
1 x 5 @ 100kgs / 220lbs
5 x 5 @ 117.5kgs / 258.5lbs


Push Press

1 x 5 @ 45kgs / 99lbs
1 x 4 @ 55kgs / 121lbs
2 x 3 @ 60kgs / 132lbs
5 x 3 @ 65kgs / 143lbs
1 x 1 @ 80kgs / 176lbs


Side Raises - 3 x 10 @ 10kgs / 22lbs
Front Raises - 3 x 10 @ 10kgs / 22lbs
Rear Delt Flyes - 3 x 10 @ 10kgs / 22lbs
 
CMS - MS Prep 2 W5D4

Bench

1 x 6 @ 65kgs / 143lvs
2 x 6 @ 80kgs / 176lbs
4 x 6 @ 85kgs / 187lbs

Deadlifts

1 x 3 @ 90kgs / 198lbs
1 x 3 @ 105kgs / 231lbs
2 x 3 @ 125kgs / 275lbs
6 x 2 @ 145kgs / 319lbs


BB Shrugs

2 x 10 @ 110kgs / 242lbs
2 x 10 @ 115kgs / 253lbs

Plate Loaded Lat Pulldown

1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 70kgs / 154lbs per side
3 x 10 @ 75kgs / 165lbs per side

Preacher Curl Machine

2 x 10 @ 25kgs / 55lbs
2 x 10 @ 30kgs / 66lbs
 
CMS-MS Prep 2 W6D1

Bench

1 x 5 @ 65kgs / 143lbs
1 x 4 @ 80kgs / 176lbs
2 x 3 @ 92.5kgs / 203.5lbs
2 x 2 @ 105kgs / 231lbs
3 x 1 @ 117.5kgs / 258.5lbs
2 x 2 @ 105kgs / 231lbs

JM Press

4 x 10 @ 70kgs / 148.5lbs

Flyes

5 x 10 @ 18kgs / 39.6lbs

Tate Press

3 x 10 @ 18kgs / 39.6lbs

Tricep Pushdown

4 x 10 @ 30kgs / 66lbs

Squat

1 x 5 @ 85kgs/ 187lbs
1 x 4 @ 100kgs / 220lbs
2 x 3 @ 117.5kgs / 258.5lbs
2 x 3 @ 135kgs / 297lbs
2 x 2 @ 145kgs / 319lbs
2 x 1 @ 155kgs / 341lbs
1 x 1 @ 165kgs / 363lbs
1 x 1 @ 175kgs / 385lbs

Didn't want to do the lighter stuff after, wanted to get another couple of heavier sets in so did a couple of singles at 165 and 175 instead

Good Mornings

5 x 5 @ 80kgs / 176lbs
 
CMS-MS Prep 2 W6D2

Bench

1 x 6 @ 65kgs / 143lbs
1 x 5 @ 80kgs / 176lbs
1 x 4 @ 92.5kgs / 203.5lbs
2 x 3 @ 100kgs / 220lbs
2 x 2 @ 107.5kgs / 236.5lbs
2 x 3 @ 100kgs / 220lbs
1 x 4 @ 92.5kgs / 203.5lbs
1 x 6 @ 80kgs / 176lbs
1 x 8 @ 65kgs / 143lbs

Deadlift

1 x 4 @ 90kgs / 198lbs
1 x 4 @ 105kgs / 231lbs
2 x 3 @ 122.5kgs / 269.5lbs
2 x 3 @ 140kgs / 308lbs
4 x 2 @ 160kgs / 352lbs


Bent Over Row

3 x 8 @ 105kgs / 231lbs
2 x 8 @ 107.5kgs / 236.5lbs

Chest Supported T-Bar Row

2 x 10 @ 60kgs / 132lbs
4 x 10 @ 80kgs / 176lbs

Face Pulls

4 x 10 @ 40kgs / 88lbs

Hammer Curls

4 x 10 @ 18kgs / 39.6lbs
 
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