Riks Training Log

[rikwebb]

CMS-MS Prep 2 W6D1

Bench - no Wrist wraps

1 x 5 @ 70kgs / 154lbs
1 x 4 @ 85kgs / 187lbs
2 x 3 @ 100kgs / 220lbs
2 x 2 @ 112.5kgs / 247.5lbs
1 x 1 @ 125kgs / 275lbs
1 x 1 @ 130kgs / 286lbs - Ties PR
2 x 2 @ 112.5kgs / 247.5lbs

JM Press

4 x 10 @ 70kgs / 148.5lbs

Flyes

5 x 10 @ 22kgs / 48.4lbs

Tate Press

3 x 10 @ 22kgs / 48.4lbs

Tricep Pushdown

4 x 10 @ 45kgs / 99lbs

Squat

1 x 5 @ 87.5kgs / 192.5lbs
1 x 4 @ 105kgs / 231lbs
2 x 3 @ 122.5kgs / 269.5lbs
2 x 2 @ 142.5kgs / 313.5lbs
2 x 2 @ 150kgs / 330lbs
2 x 1 @ 160kgs / 352lbs
1 x 5 @ 97.5kgs / 214.5lbs
2 x 4 @ 115kgs / 253lbs
4 x 3 @ 132.5kgs / 291.5lbs

 

[rikwebb]

CMS-MS Prep 2 W6D2

Bench

1 x 5 @ 70kgs / 154lbs
1 x 5 @ 85kgs / 187lbs
2 x 4 @ 100kgs / 214.5lbs
2 x 3 @ 107.5kgs / 231lbs
3 x 2 @ 115kgs / 253lbs
2 x 3 @ 105kgs / 231lbs
1 x 4 @ 100kgs / 220lbs
1 x 6 @ 85kgs / 187lbs
1 x 8 @ 70kgs / 154lbs


Deadlift

1 x 4 @ 92.50kgs / 203.5lbs
1 x 4 @ 110kgs / 242lbs
2 x 3 @ 130kgs / 286lbs
2 x 3 @ 150kgs / 330lbs
1 x 2 @ 165kgs / 363
2 x 2 @ 170kgs / 374lbs
1 x 2 @ 175kgs / 385lbs

Bent Over Barbell Row

1 x 10 @ 60kgs / 132lbs
3 x 10 @ 90kgs / 198lbs


Chest Supported Plate T-Bar Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 80kgs / 176lbs
4 x 10 @ 100kgs / 220lbs

Face Pulls

4 x 10 @ 45kgs / 99lbs

Hammer Curls

4 x 10 @ 20kgs / 44lbs

EZ Bar Curls

3 x 10 @ 25kgs / 55lbs

 

[KnightTemplar]

@rikwebb have you been following this year's World's Strongest Man? I don't want to spoil the result for you.

 

[rikwebb]

@rikwebb have you been following this year's World's Strongest Man? I don't want to spoil the result for you.

Yeah we've been talking about it in the Strongman thread in the Sports Bar, had Loz and Liz streams on most of the weekend keeping up with it

 

[KnightTemplar]

Yeah we've been talking about it in the Strongman thread in the Sports Bar, had Loz and Liz streams on most of the weekend keeping up with it

Fantastic performance by Big Tam. Third WSM win and he doesn't turn thirty for another month!

War Albatross!

 

[rikwebb]

Fantastic performance by Big Tam. Third WSM win and he doesn't turn thirty for another month!

War Albatross!

Yeah you could tell by the shape he rocked up in he was ready for business.

Dunno if you saw any pics or video but I feel for Mitch as his hands were an absolute mess

 

[KnightTemplar]

Yeah you could tell by the shape he rocked up in he was ready for business.

Dunno if you saw any pics or video but I feel for Mitch as his hands were an absolute mess

I've been watching some of the highlights on Youtube, but I missed that.

 

[rikwebb]

I've been watching some of the highlights on Youtube, but I missed that.

Pretty sure Mitch's finals day 2 video has a few good shots of them

 

[KnightTemplar]

Pretty sure Mitch's finals day 2 video has a few good shots of them

Thanks. I've got the weekend off, so I'll do a deep dive on the WSM videos then.

I find it amusing they actually hold the competition at this time of the year, but traditionally it's not televised until Xmas/New Year.

 

[rikwebb]

Thanks. I've got the weekend off, so I'll do a deep dive on the WSM videos then.

I find it amusing they actually hold the competition at this time of the year, but traditionally it's not televised until Xmas/New Year.

Joys of expensive TV rights, the US will show it in a couple of months and then we have to wait til the usual broadcast schedule

 

[rikwebb]

CMS-MS Prep 2 W6D3

Bench

1 x 5 @ 70kgs / 154lbs
1 x 4 @ 85kgs / 187lbs
2 x 3 @ 100kgs / 220bs
5 x 3 @ 112.5kgs / 247.5lbs
1 x 5 @ 77.5kgs / 170.5lbs
1 x 5 @ 92.5kgs / 203.5lbs
4 x 3 @ 105kgs / 231lbs



Squat

1 x 5 @ 87.5kgs / 192.5lbs
1 x 4 @ 107.5kgs / 236lbs
2 x 3 @ 125kgs / 275lbs
5 x 3 @ 142.5kgs / 313.5lbs



Push Press

1 x 5 @ 52.5kgs / 115lbs
1 x 4 @ 62.5kgs / 137.5lbs
2 x 3 @ 72.5kgs / 159.5lbs
4 x 3 @ 82.5kgs / 181.5lbs




Side Raises - 4 x 10 @ 14kgs / 30.8lbs
Front Raises - 4 x 10 @ 14kgs / 30.8lbs
Rear Delt Flyes - 4 x 10 @ 16kgs / 35.2lbs

 

[rikwebb]

Saturday

CMS-MS Prep 2 W6D4

Deficit Deadlift

1 x 3 @ 92.5kgs / 203.5lbs
2 x 3 @ 110kgs / 242lbs
1 x 3 @ 120kgs / 264lbs
2 x 3 @ 130kgs / 286lbs
2 x 3 @ 140kgs / 308lbs

Snatch Grip Block Pulls

1 x 4 @ 92.5kgs / 203.5lbs
2 x 4 @ 110kgs / 242lbs
2 x 4 @ 120kgs / 264lbs
2 x 4 @ 130kgs / 286lbs


Shrugs

4 x 10 @ 120kgs / 264lbs

Incline Bench

1 x 4 @ 70kgs / 154lbs
1 x 4 @ 80kgs / 176lbs
3 x 4 @ 92.5kgs / 203.5lbs

Plate Loaded Lat Pulldown

1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
5 x 10 @ 100kgs / 220lbs per side

MTS Row Machine

4 x 10 @ 50 per side


Preacher Curl Machine

2 x 10 @ 35kgs / 77lbs
2 x 10 @ 40kgs / 88lbslbs

Pinwheel Curl

4 x 10 @ 16kgs / 35.2lbs

 

[rikwebb]

Today

CMS-MS Prep 3 W1D1

Bench

1 x 5 @ 72.5kgs / 159.5lbs
1 x 4 @ 85kgs / 187lbs
2 x 3 @ 102.5kgs / 225.5lbs
5 x 3 @ 115kgs / 253lbs


Flyes

5 x 10 @ 22kgs / 48.4lbs

Tate Press

3 x 10 @ 22kgs / 48.4lbs

Tricep Pushdown

2 x 10 @ 40kgs / 88lbs
2 x 10 @ 45kgs / 99lbs

Squat

1 x 5 @ 97.5kgs / 214.5lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 135kgs / 297lbs
4 x 2 @ 152.5kgs / 335.5lbs
1 x 5 @ 90kgs / 198lbs
1 x 4 @ 107.5kgs / 236.5lbs
2 x 3 @ 125kgs / 275lbs
4 x 3 @ 145kgs / 319lbs

 

[rikwebb]

CMS-MS Prep 3 W1D2

Bench

1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 92.5kgs / 203.5lbs
2 x 3 @ 107.5kgs / 236.5lbs
3 x 2 @ 122.5kgs / 269.5lbs
2 x 2 @ 125kgs / 275lbs
1 x 5 @ 72kgs / 159.5lbs
1 x 5 @ 85kgs / 187lbs
4 x 4 @ 100kgs / 214.5lbs



Deadlift

1 x 3 @ 92.5kgs / 203.5lbs
1 x 3 @ 110kgs / 242lbs
2 x 3 @ 130kgs / 286lbs
4 x 3 @ 150kgs / 330lbs
1 x 3 @ 160kgs / 352lbs


Bent Over Barbell Row

1 x 10 @ 60kgs / 132lbs
3 x 10 @ 90kgs / 198lbs


Chest Supported Plate T-Bar Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 80kgs / 176lbs
5 x 10 @ 100kgs / 220lbs

Face Pulls

4 x 10 @ 45kgs / 99lbs

Hammer Curls

4 x 10 @ 20kgs / 44lbs

EZ Bar Curls

3 x 10 @ 25kgs / 55lbs

 

[rikwebb]

CMS-MS Prep 3 W1D3

Bench

1 x 5 @ 72.5kgs / 159.5lbs
1 x 4 @ 87.5kgs / 192.5lbs
2 x 3 @ 102.5kgs / 225.5bs
6 x 3 @ 115kgs / 253lbs



Squat

1 x 5 @ 90kgs / 198lbs
1 x 4 @ 107.5kgs / 236lbs
2 x 3 @ 125kgs / 275lbs
5 x 3 @ 145kgs / 318lbs



Push Press

1 x 5 @ 52.5kgs / 115lbs
1 x 4 @ 62.5kgs / 137.5lbs
2 x 3 @ 72.5kgs / 159.5lbs
2 x 3 @ 82.5kgs / 181.5lbs
3 x 2 @ 85kgs / 187lbs



Side Raises - 4 x 10 @ 14kgs / 30.8lbs
Front Raises - 4 x 10 @ 14kgs / 30.8lbs
Rear Delt Flyes - 4 x 10 @ 16kgs / 35.2lbs

 

[rikwebb]

Saturday

CMS-MS Prep 3 W1D4

Paused Deadlift

1 x 3 @ 95kgs / 209lbs
1 x 3 @ 112.5kgs / 247.5lbs
2 x 3 @ 130kgs / 286lbs
5 x 2 @ 140kgs / 308lbs

Block Pulls

1 x 4 @ 125kgs / 275lbs
1 x 4 @ 145kgs / 319lbs
2 x 3 @ 167.5kgs / 368.5lbs
3 x 2 @ 190kgs / 418lbs

Shrugs

4 x 10 @ 120kgs / 264lbs

Incline Bench

1 x 3 @ 75kgs / 165lbs
2 x 3 @ 85kgs / 187lbs
3 x 3 @ 95kgs / 209lbs

Plate Loaded Lat Pulldown

1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
3 x 10 @ 100kgs / 220lbs per side
3 x 10 @ 102.5kgs / 225lbs per side

MTS Row Machine

4 x 10 @ 50 per side


Preacher Curl Machine

2 x 10 @ 35kgs / 77lbs
2 x 10 @ 40kgs / 88lbslbs

Pinwheel Curl

4 x 10 @ 16kgs / 35.2lbs

 

[rikwebb]

CMS-MS Prep 3 W2D1

Bench

1 x 5 @ 72.5kgs / 159.5lbs
1 x 4 @ 85kgs / 187lbs
2 x 3 @ 102.5kgs / 225.5lbs
5 x 3 @ 115kgs / 253lbs
1 x 5 @ 77.5kgs / 170.5lbs
1 x 5 @ 92.5kgs / 203.5lbs
4 x 4 @ 107.5kgs / 236.5lbs


Flyes

5 x 10 @ 22kgs / 48.4lbs

Tate Press

3 x 10 @ 22kgs / 48.4lbs

Tricep Pushdown

1 x 10 @ 40kgs / 88lbs
3 x 10 @ 45kgs / 99lbs

Squat

1 x 5 @ 90kgs / 198lbs
1 x 4 @ 107.5kgs / 236.5lbs
2 x 3 @ 125kgs / 275lbs
3 x 3 @ 145kgs / 319lbs
2 x 3 @ 150kgs / 330lbs

 

[rikwebb]

CMS-MS Prep 3 W2D2

Bench

1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 92.5kgs / 203.5lbs
2 x 3 @ 107.5kgs / 236.5lbs
2 x 2 @ 115kgs / 253lbs
1 x 1 @ 122.5kgs / 269.5lbs
1 x 1 @ 127.5kgs / 280.5lbs
1 x 1 @ 130kgs / 286lbs
1 x 3 @ 107.5kgs /236.5lbs
1 x 5 @ 92.5kgs / 203.5lbs
1 x 7 @ 77.5kgs / 170.5lbs




Paused Deadlift

1 x 3 @ 92.5kgs / 203.5lbs
1 x 3 @ 110kgs / 242lbs
2 x 3 @ 130kgs / 286lbs
2 x 2 @ 140kgs / 308lbs
1 x 2 @ 145kgs / 319lbs
1 x 2 @ 150kgs / 330lbs



Bent Over Barbell Row

1 x 10 @ 60kgs / 132lbs
2 x 10 @ 90kgs / 198lbs
2 x 10 @ 95kgs / 209lbs


Chest Supported Plate T-Bar Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 80kgs / 176lbs
5 x 10 @ 100kgs / 220lbs

Face Pulls

4 x 10 @ 45kgs / 99lbs

Hammer Curls

4 x 10 @ 22kgs / 48.4lbs

EZ Bar Curls

3 x 10 @ 25kgs / 55lbs

 

[rikwebb]

CMS-MS Prep 3 W2D3

Bench

1 x 5 @ 72.5kgs / 159.5lbs
1 x 4 @ 87.5kgs / 192.5lbs
2 x 3 @ 102.5kgs / 225.5bs
3 x 2 @ 115kgs / 253lbs
2 x 2 @ 120kgs / 264lbs



Squat

1 x 5 @ 90kgs / 198lbs
1 x 4 @ 107.5kgs / 236lbs
2 x 3 @ 125kgs / 275lbs
5 x 2 @ 145kgs / 318lbs
1 x 6 @ 90kgs / 198lbs
1 x 6 @ 107.5kgs / 236lbs
4 x 6 @ 117.5kgs / 258.5lbs



Push Press

1 x 5 @ 52.5kgs / 115lbs
1 x 4 @ 62.5kgs / 137.5lbs
2 x 3 @ 72.5kgs / 159.5lbs
4 x 3 @ 80kgs / 176lbs



Side Raises - 4 x 10 @ 14kgs / 30.8lbs
Front Raises - 4 x 10 @ 14kgs / 30.8lbs
Rear Delt Flyes - 4 x 10 @ 16kgs / 35.2lbs

 

[rikwebb]

CMS-MS Prep 3 W2D4


Block Pulls

1 x 4 @ 115kgs / 253lbs
1 x 4 @ 135kgs / 297lbs
2 x 3 @ 157.5kgs / 346.5lbs
4 x 3 @ 177.5kgs / 390.5lbs

Shrugs

4 x 10 @ 120kgs / 264lbs

Close Grip Bench Press

1 x 5 @ 72.5kgs / 159.5lbs
1 x 4 @ 85kgs / 187lbs
3 x 3 @ 100kgs / 220lbs
2 x 3 @ 105kgs / 231lbs


Plate Loaded Lat Pulldown

1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
3 x 10 @ 100kgs / 220lbs per side
2 x 10 @ 102.5kgs / 225lbs per side

MTS Row Machine

4 x 10 @ 50 per side


Preacher Curl Machine

2 x 10 @ 35kgs / 77lbs
2 x 10 @ 40kgs / 88lbslbs

Pinwheel Curl

4 x 10 @ 16kgs / 35.2lbs