Riks Training Log

CMS-MS Prep 3 W3D2

Bench

1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 82.5kgs / 1815lbs
2 x 3 @ 95kgs / 209lbs
6 x 3 @ 107.5kgs / 236.5lbs


Deadlift

1 x 4 @ 90kgs / 198lbs
1 x 3 @ 105kgs / 231lbs
2 x 3 @ 125kgs / 275lbs
5 x 2 @ 145kgs / 319lbs

Rack Pulls

1 x 3 @ 105kgs / 231lbs
1 x 3 @ 125kgs / 275lbs
2 x 3 @ 145kgs / 319lbs
3 x 2 @ 167.5kgs / 368.5lbs

Chest Supported T-Bar Row

1 x 10 @ 60kgs / 132lbs
2 x 10 @ 80kgs / 176lbs
2 x 10 @ 85kgs / 187lbs

Face Pulls

4 x 10 @ 40kgs / 88lbs

Hammer Curls

4 x 10 @ 18kgs / 39.6lbs
 
CMS-MS Prep 3 W3D3

Bench

1 x 5 @ 65kgs / 143lbs
1 x 4 @ 82.5kgs / 181.5lbs
2 x 3 @ 95kgs / 209lbs
2 x 2 @ 107.5kgs / 236.5lbs
3 x 1 @ 120kgs / 264lbs

Squat

1 x 5 @ 92.5kgs / 203.5lbs
1 x 4 @ 110kgs / 242lbs
2 x 3 @ 130kgs / 286lbs
4 x 2 @ 150kgs / 330lbs
1 x 5 @ 85kgs / 187lbs
1 x 4 @ 95kgs / 209lbs
1 x 3 @ 120kgs / 264lbs
4 x 3 @ 137.5kgs / 302.5lbs ( mis read my spreadsheet was supposed to be 4 x 2)


Push Press

1 x 5 @ 47.5kgs / 104.5lbs
1 x 4 @ 57.5kgs / 126.5lbs
2 x 3 @ 67.5kgs / 148.5lbs
4 x 2 @ 80kgs / 176lbs


Side Raises - 3 x 10 @ 12kgs / 26.4lbs
Front Raises - 3 x 10 @ 12kgs / 26.4lbs
Rear Delt Flyes - 3 x 10 @ 12kgs / 26.4lbs
 
CMS-MS 3 Prep 3 W3D4

Bench

1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 80kgs / 176lbs
4 x 4 @ 95kgs / 209lbs

Deadlift

1 x 4 @ 90kgs / 198lbs
1 x 3 @ 105kgs / 231lbs
1 x 3 @ 125kgs / 275lbs
1 x 3 @ 140kgs / 308lbs
5 x 2 @ 150kgs / 330lbs

Snatch Grip Rack Pull

1 x 4 @ 90kgs / 198lbs
1 x 3 @ 105kgs / 231lbs
2 x 3 @ 125kgs / 275lbs
3 x 2 @ 140kgs / 308lbs

BB Shrugs

4 x 10 @ 115kgs / 253lbs

Plate Loaded Lat Pulldown

1 x 10 @ 60kgs / 132lbs per side
5 x 10 @ 85kgs / 187lbs per side

MTS Row Machine

4 x 10 @ 35 pre side

Preacher Curl Machine

2 x 10 @ 30kgs / 66lbs
2 x 10 @ 35kgs / 77lbs
 
CMS-MS Prep 3 W4D1

Bench

1 x 5 @ 75kgs / 165lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @ 102.5kgs / 225.5lbs
5 x 2 @ 117.5kgs / 253lbs

JM Press

4 x 10 @ 70kgs / 148.5lbs

Flyes

5 x 10 @ 20kgs / 44lbs

Tate Press

3 x 10 @ 20kgs / 44lbs

Tricep Pushdown

2 x 10 @ 30kgs / 66lbs
2 x 10 @ 35kgs / 77lbs

Squat

1 x 5 @ 85kgs / 187lbs
1 x 4 @ 105kgs / 231lbs
2 x 3 @ 120kgs / 264lbs
2 x 2 @ 137.5kgs / 302.5lbs
1 x 1 @ 152.5kgs / 335.5lbs
1 x 1 @ 157.5kgs / 346.5lbs
1 x 1 @ 162.5kgs / 357.5lbs
2 x 2 @ 137.5kgs / 302.5lbs


Good Mornings

5 x 5 @ 85kgs / 187lbs
 
CMS-MS Prep 3 W4D1

Bench

1 x 6 @ 65kgs / 143lbs
1 x 5 @ 82.5kgs / 181.5lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 107.5kgs / 236.5lbs
3 x 2 @ 117.5kgs / 258.5lbs
1 x 3 @ 107.5kgs / 236.5lbs
1 x 4 @ 100kgs / 220lbs
1 x 5 @ 95kgs / 209lbs
1 x 6 @ 90kgs / 198lbs
1 x 7 @ 80kgs /176lbs
1 x 8 @ 75kgs / 165lbs
1 x 9 @ 67.5kgs / 143lbs

Deadlift

1 x 3 @ 90kgs / 198lbs
1 x 3 @ 110kgs / 242lbs
2 x 3 @ 130kgs / 286lbs
2 x 3 @ 150kgs / 330lbs
3 x 3 @ 160kgs / 352lbs


Chest Supported T-Bar Row

1 x 10 @ 60kgs / 132lbs
4 x 10 @ 85kgs / 187lbs

Face Pulls

4 x 10 @ 40kgs / 88lbs

Hammer Curls

4 x 10 @ 18kgs / 39.6lbs
 
CMS-MS Prep 3 W4D3

Bench

1 x 5 @ 65kgs / 143lbs
1 x 4 @ 82.5kgs / 181.5lbs
2 x 3 @ 95kgs / 209lbs
5 x 3 @ 107.5kgs / 236.5lbs

Squat

1 x 5 @ 85kgs / 187lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 120kgs / 264lbs
5 x 3 @ 137.5kgs / 302.5lbs


Push Press

1 x 5 @ 47.5kgs / 104.5lbs
1 x 4 @ 57.5kgs / 126.5lbs
2 x 3 @ 72.5kgs / 159.5lbs
1 x 1 @ 85kgs / 187lbs
2 x 1 @ 87.5kgs / 192.5lbs


Side Raises - 3 x 10 @ 12kgs / 26.4lbs
Front Raises - 3 x 10 @ 12kgs / 26.4lbs
Rear Delt Flyes - 3 x 10 @ 12kgs / 26.4lbs
 
CMS-MS 3 Prep 3 W4D4

Incline Bench

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

Rack Pull

1 x 3 @ 97.5kgs / 214.5lbs
1 x 3 @ 110kgs / 242lbs
2 x 3 @ 132.5kgs / 291.5lbs
1 x 3 @ 150kgs / 330lbs
4 x 3 @ 167.5kgs / 368.5lbs

BB Shrugs

4 x 10 @ 115kgs / 253lbs

Plate Loaded Lat Pulldown

1 x 10 @ 60kgs / 132lbs per side
3 x 10 @ 85kgs / 187lbs per side
2 x 10 @ 90kgs / 198lbs per side

MTS Row Machine

2 x 10 @ 35 per side
2 x 10 @ 40 per side

Preacher Curl Machine

2 x 10 @ 30kgs / 66lbs
2 x 10 @ 35kgs / 77lbs
 
CMS-MS Prep 3 W5D1

Bench

1 x 5 @ 75kgs / 165lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @ 102.5kgs / 225.5lbs
4 x 2 @ 117.5kgs / 253lbs
1 x 5 @ 65kgs / 143lbs
1 x 4 @ 82.5kgs / 181.5lbs
1 x 3 @ 95kgs / 209lbs
4 x 3 @ 107.5kgs / 236.5lbs

JM Press

4 x 10 @ 70kgs / 148.5lbs

Flyes

5 x 10 @ 20kgs / 44lbs

Tate Press

3 x 10 @ 20kgs / 44lbs

Tricep Pushdown

4 x 10 @ 35kgs / 77lbs

Squat

1 x 5 @ 85kgs / 187lbs
1 x 4 @ 105kgs / 231lbs
2 x 3 @ 120kgs / 264lbs
3 x 3 @ 137.5kgs / 302.5lbs
3 x 2 @ 150kgs / 330lbs


Good Mornings

5 x 5 @ 85kgs / 187lbs
 
CMS-MS Prep 3 W5D2

Bench

1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 82.5kgs / 1815lbs
2 x 3 @ 95kgs / 209lbs
5 x 3 @ 107.5kgs / 236.5lbs

Deficit Deadlifts

1 x 3 @ 87.5kgs / 192.5lbs
2 x 3 @ 105kgs / 231lbs
4 x 2 @ 125kgs / 275lbs

Rack Pulls

1 x 3 @ 115kgs / 253lbs
1 x 3 @ 135kgs / 297lbs
2 x 3 @ 150kgs / 330lbs
1 x 2 @ 170kgs / 374lbs
1 x 2 @ 180kgs / 396lbs
3 x 2 @ 185kgs / 407lbs

Chest Supported T-Bar Row

1 x 10 @ 60kgs / 132lbs
4 x 10 @ 85kgs / 187lbs

Face Pulls

4 x 10 @ 40kgs / 88lbs

Hammer Curls

4 x 10 @ 18kgs / 39.6lbs
 
CMS-MS Prep 3 W5D3

Bench

1 x 5 @ 65kgs / 143lbs
1 x 4 @ 82.5kgs / 181.5lbs
2 x 3 @ 95kgs / 209lbs
5 x 3 @ 107.5kgs / 236.5lbs


Squat

1 x 5 @ 85kgs / 187lbs
1 x 4 @ 95kgs / 209lbs
1 x 3 @ 120kgs / 264lbs
5 x 3 @ 137.5kgs / 302.5lbs
1 x 5 @ 95kgs / 209lbs
1 x 5 @ 110kgs / 242lbs
4 x 4 @ 130kgs / 286lbs


Push Press

1 x 5 @ 47.5kgs / 104.5lbs
1 x 4 @ 57.5kgs / 126.5lbs
2 x 3 @ 67.5kgs / 148.5lbs
5 x 3 @ 72.5kgs / 159.5lbs


Side Raises - 3 x 10 @ 12kgs / 26.4lbs
Front Raises - 3 x 10 @ 12kgs / 26.4lbs
Rear Delt Flyes - 3 x 10 @ 12kgs / 26.4lbs
 
CMS-MS 3 Prep 3 W5D4

Bench

1 x 5 @ 67.5kgs / 148.5lbs
1 x 5 @ 80kgs / 176lbs
5 x 5 @ 95kgs / 209lbs

Deadlift

1 x 4 @ 90kgs / 198lbs
1 x 3 @ 105kgs / 231lbs
2 x 3 @ 125kgs / 275lbs
5 x 3 @ 145kgs / 319lbs

BB Shrugs

4 x 10 @ 115kgs / 253lbs

Plate Loaded Lat Pulldown

1 x 10 @ 60kgs / 132lbs per side
2 x 10 @ 85kgs / 187lbs per side
3 x 10 @ 90kgs / 198lbs per side

MTS Row Machine

2 x 10 @ 40 per side
2 x 10 @ 45 per side

Preacher Curl Machine

1 x 10 @ 30kgs / 66lbs
3 x 10 @ 35kgs / 77lbs
 
CMS-MS Comp W1D1

Bench

1 x 3 @ 67.5kgs / 148.5lbs
1 x 3 @ 82.5kgs / 181.5lbs
2 x 3 @ 95kgs / 209lbs
3 x 2 @ 102.5kgs / 225.5lbs

JM Press

4 x 10 @ 70kgs / 148.5lbs

Flyes

5 x 10 @ 20kgs / 44lbs

Tate Press

3 x 10 @ 20kgs / 44lbs

Tricep Pushdown

2 x 10 @ 30kgs / 66lbs
3 x 10 @ 35kgs / 77lbs

Squat

1 x 3@ 85kgs / 187lbs
1 x 3 @ 105kgs / 231lbs
2 x 3 @ 120kgs / 264lbs
3 x 2 @ 137.5kgs / 302.5lbs

Probably the quickest and lightest session in a while
 
Last edited:
CMS-MS Comp W1D2

Squat

1 x 3@ 85kgs / 187lbs
1 x 3 @ 105kgs / 231lbs
2 x 3 @ 120kgs / 264lbs
2 x 2 @ 137.5kgs / 302.5lbs
1 x 1 @ 155kgs / 341lbs
1 x 1 @ 170kgs / 374lbs
1 x 1 @ 180kgs / 396lbs
1 x 1 @ 187.5kgs / 412.5lbs ( +2.5kgs / 5lbs PR)

Bench

1 x 3 @ 67.5kgs / 148.5lbs
1 x 3 @ 82.5kgs / 181.5lbs
2 x 3 @ 95kgs / 209lbs
2 x 2 @ 110kgs / 242lbs
1 x 1 @ 122.5kgs / 269.5lbs
1 x 1 @ 127.5kgs / 280.5lbs
1 x 1 @ 130kgs / 286lbs (+ 2.5kgs / 5lbs PR)

Deadlift

1 x 4 @ 90kgs / 198lbs
1 x 3 @ 105kgs / 231lbs
2 x 3 @ 125kgs / 275lbs
2 x 2 @ 145kgs / 319lbs
1 x 1 @ 165kgs / 363lbs
1 x 1 @ 182.5kgs / 401.5lbs ( + 5kgs / 11lbs PR)


Face Pulls

4 x 10 @ 40kgs / 88lbs

Hammer Curls

4 x 10 @ 20kgs / 44lbs

Best session in a while in regards to weight and feel

Total now at 500kgs / 1100lbs
 
CMS-MS Comp W1D4

Bench

1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 82.5kgs / 181.5lbs
2 x 3 @ 95kgs / 209lbs
6 x 3 @ 110kgs / 236.5lbs


Squat

1 x 5 @ 85kgs / 187lbs
1 x 4 @ 95kgs / 209lbs
1 x 3 @ 120kgs / 264lbs
6 x 3 @ 140kgs / 308lbs


Push Press

1 x 5 @ 47.5kgs / 104.5lbs
1 x 4 @ 57.5kgs / 126.5lbs
2 x 3 @ 67.5kgs / 148.5lbs
5 x 3 @ 77.5kgs / 170.5lbs


Side Raises - 3 x 10 @ 12kgs / 26.4lbs
Front Raises - 3 x 10 @ 12kgs / 26.4lbs
Rear Delt Flyes - 3 x 10 @ 12kgs / 26.4lbs
 
CMS-MS 3 Prep 3 W5D4

Incline Bench

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

Deadlift to Knee

1 x 4 @ 90kgs / 198lbs
1 x 4 @ 105kgs / 231lbs
4 x 4 @ 125kgs / 275lbs

Rack Pulls

1 x 3 @ 100kgs / 220lbs
1 x 3 @ 117.5kgs / 258.5lbs
2 x 3 @ 135kgs / 297.5lbs
4 x 3 @ 155kgs / 341lbs


BB Shrugs

2 x 10 @ 115kgs / 253lbs
2 x 10 @ 117.5kgs / 258.5lbs

Plate Loaded Lat Pulldown

1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
4 x 10 @ 90kgs / 198lbs per side

MTS Row Machine

4 x 10 @ 40 per side

Preacher Curl Machine

4 x 10 @ 35kgs / 77lbs
 
CMS-MS Comp W2D1

Bench

1 x 3 @ 67.5kgs / 148.5lbs
1 x 3 @ 82.5kgs / 181.5lbs
2 x 3 @ 95kgs / 209lbs
2 x 2 @ 110kgs / 242lbs
2 x 1 @ 122.5kgs / 269.5lbs
2 x 2 @ 110kgs / 242lbs

JM Press

4 x 10 @ 70kgs / 148.5lbs

Flyes

5 x 10 @ 20kgs / 44lbs

Tate Press

3 x 10 @ 20kgs / 44lbs

Tricep Pushdown

4 x 10 @ 35kgs / 77lbs

Squat

1 x 3@ 85kgs / 187lbs
1 x 3 @ 105kgs / 231lbs
2 x 3 @ 120kgs / 264lbs
3 x 3 @ 137.5kgs / 302.5lbs
3 x 2 @ 147.5kgs / 324.5lbs
1 x 4 @ 85kgs / 187lbs
1 x 4 @ 105kgs / 231lbs
4 x 4 @ 120kgs / 264lbs
 
CMS-MS Comp W2D2

Bench

1 x 5 @ 67.5kgs / 148.5lbs
1 x 4 @ 82.5kgs / 1815lbs
2 x 3 @ 95kgs / 209lbs
5 x 3 @ 110kgs / 242lbs

Deadlift

1 x 3 @ 90kgs / 198lbs
1 x 3 @ 105kgs / 231lbs
2 x 3 @ 125kgs / 275lbs
2 x 3 @ 145kgs / 319lbs
3 x 2 @ 155kgs / 341lbs

Paused Deads

1 x 3 @ 95kgs / 209lbs
1 x 3 @ 110kgs / 242lbs
4 x 3 @ 127.5kgs / 280.5lbs


Chest Supported Plate T-Bar Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 80kgs / 176lbs
4 x 10 @ 85kgs / 187lbs

Face Pulls

4 x 10 @ 40kgs / 88lbs

Hammer Curls

4 x 10 @ 20kgs / 44lbs
 
CMS-MS Comp W2D3

Bench

1 x 3 @ 65kgs / 143lbs
1 x 3 @ 82.5kgs / 181.5lbs
2 x 3 @ 95kgs / 209lbs
2 x 2 @ 110kgs / 242lbs
3 x 1 @ 117.5kgs / 258.5lbs

Squat


1 x 5 @ 85kgs / 187lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 120kgs / 264lbs
5 x 3 @ 137.5kgs / 302.5lbs
1 x 3 @ 95kgs / 209lbs
1 x 3 @ 112.5kgs / 247.5lbs
4 x 2 @ 130kgs / 286lbs


Push Press

1 x 5 @ 47.5kgs / 104.5lbs
1 x 4 @ 57.5kgs / 126.5lbs
2 x 3 @ 67.5kgs / 148.5lbs
3 x 2 @ 82.5kgs / 181.5lbs


Side Raises - 3 x 10 @ 12kgs / 26.4lbs
Front Raises - 3 x 10 @ 12kgs / 26.4lbs
Rear Delt Flyes - 3 x 10 @ 12kgs / 26.4lbs
 
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