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KevC86 | ... | 29-01-2024 @ 07:27 | |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 29/1 Stretching, 10 mins. Metcon, e30s sets, 3 mins, 1. Fat gripz chins, 3, 2. Scapular retraction pull ups, 5. Incline log press 74 x 5 emom x 9, 12/5. Upright rows 40 x 8 emom x 8. Wide grip chins, 3, 3. Fat gripz hold, 60s. | ||
KevC86 | ... | 01-02-2024 @ 05:23 | |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 30/1 Stretching, 10 mins Fat gripz chins 5, 5, 12.5 x 4, 5. Calf raises, 100 x 20 emom x 3. Front rack calf raises, 100 x 15 emom x 3. BTN strict press 60 x 2, 3, 3, 80 x 1, 1, 6s eccentric, 90 x 1. Strict press 90, 95, 100, 105, Belt, sleeves + 8s eccentric, 110 x 1, Raw, no tempo, 80 x 20 in 121s (10/5/3/2). | ||
KevC86 | ... | 01-02-2024 @ 05:23 | |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 1/2 Stretching, 10 mins. Fat gripz bw hangs Pendlay rows 60, 100, 140 x 3 emom x 3. Strict press, 60 x 3 emom x 3. Push press 60, 80 x 3 emom x 3, 100 x 2 emom x 2. Wide grip triceps dips, 2, 2, 20. Upright rows, 60 x 3 emom x 3, 10. Behind the back hold, 160 x 30s. | ||
KevC86 | ... | 01-02-2024 @ 16:22 | |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 1/2 - Session two Sack toss, 21 x 1 e20s x 10. RDL 100, 140, 180 x 5 eomom x 5. Seated banded unilateral leg curls, (G), 8, 8, 8. | ||
KevC86 | ... | 02-02-2024 @ 12:02 | |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 2/2 Stretching, 10 mins. Chins, 6 emom x 3. 1 power clean + strict log Belt, 74 x 2 emom x 20, 94 x 1 e45s x 10, 99 x 1, 1, 104 x 3, 2, 109 x 1, 74 x 25 in 2m10s (12/6/4/3). Hub hold, no chalk, 12.5 x 50s. Lots of log, need to get some efficiency back on my power clean. | ||
KevC86 | ... | 03-02-2024 @ 18:26 | |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | Post Edited: 03.02.2024 @ 18:27 PM by KevC86 3/2 - HSUReverse incline treadmill Sled drag, +60 x 120m. Stretching, 15 mins. Anvil carry, 21 x 112.5m. Unilateral leg extensions, 5 x 12/10/8. Toes raised SSB good mornings 100 x 3, 3, 140 x 2, 2, 8. Strict log from rack 63, 83, 103 x 1, 1, 83 x 8 singles - no rest. Adductor machine, 80 x 25 emom x 3. Farmers walk Fingertips, 70 x 22.5, 100 x 22.5, 22.5/22.5 in 29s - proper fooked the turn, Full grip, 120 x 22.5, 22.5 in 11s. Wide grip thick bar chins, 3 emom x 3. Incline DB press 30 x 5, 45 x 6. Rear delt cable pulls, 50 x 15, 15, 15. SL sandbag pickups 110 x 3, 3, 3. Single leg squats, 5, 8. Gods of grip hub rows +10 x 5, 5, 5. Wide grip pulldowns to rear, 60 x 12 emom x 3. Press-ups, 40. Incline DB rolling skull crushers, 15 x 10/7/3. Rope chins, 2, 4. DB hammer curls, 18 x 20/10/8. | ||
KevC86 | ... | 06-02-2024 @ 15:07 | |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 5/2 Stretching, 10 mins. Slight incline close grip block press 60, 90 x 5 emom x 5, 110 x 2 emom x 5, 5. BTN axle strict press 40, 60 x 3 emom x 3, 80 x 1, 1, 5. Axle rows 80 x 20 e90s x 3. Plate pinch rows, 2 10s x 5 emom x 3. Plate pinch, 2 10s x 50s. Session two Sack toss, 21 x 1 e20s x 15. Fat gripz farmers walk, 50 x 12m/12m emom x 3. Fat gripz extreme farmers walk, 50 x 12/12/12/12. Echo bike, 10 cals emom x 5. Single leg axle RDLs 80 x 5, 5, 5. SL DOH axle deadlift 120, 140, 145 x 1. | ||
KevC86 | ... | 06-02-2024 @ 15:08 | |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 6/2 Stretching, 10 mins. Metcon, e30s sets, 3 mins, 1. Fat gripz chins, 3, 2. Scapular retraction pull ups, 5. 60mm axle upright rows 25, 45 x 5 emom x 3. Axle strict press 60, 80, Wraps, 100, Belt, 100 x 1, 3, 80 x 12 in 49s - PB? 60mm Axle DOH muscle cleans 65 x 2, 2, 2, 85 x 2, 2, 2, 105 x 1. Sack toss, 21 x 3 e45s x 3. 60mm axle reverse curls, 45 x 8, 8, 8. 60mm axle wrist curls, 65 x 12, 12, 12. TRX rows/side laterals, 10/10, 10/10, 10/10. | ||
KevC86 | ... | 07-02-2024 @ 05:24 | |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 7/2 Stretching, 10 mins Incline log press 74, 94 x 3 emom x 9, 5. Calf raises, 100 x 20 emom x 3. | ||
KevC86 | ... | 08-02-2024 @ 20:18 | |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | Post Edited: 09.02.2024 @ 06:01 AM by KevC86 8/2Echo bike, 11 emom x 5. Stretching, 10 mins. Seated banded unilateral leg curls, (G), 6/6/6. Pendlay rows 100, 140, 160 x 2, 2, 2. 1 power clean strict log 74, Belt, 74 x 2 emom x 10, 94 x 1 e30s x 5, 114 x 1, 118 x 1. Triceps dips, 2, 2, 20. Session two Incline alternate DB curls, 12.5 x 20, 20, 20. Fat gripz chins, +12.5 x 3, 3, 3. RDLs 100, 140, 180, 200 x 3, 3, 3. Toes raised good mornings, 20 x 10, 10, 10. | ||
KevC86 | ... | 09-02-2024 @ 06:00 | |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | Post Edited: 09.02.2024 @ 15:40 PM by KevC86 9/2Stretching, 10 mins. Strict press/DB rows 80 x 2/40 x 6 e75s x 8. Strict press/fat gripz chins 100 x 1/5 e75s x 5. Strict press/unilateral DB side laterals 60 x 10/12.5 x 6 e75s x 3. Session 2 - HSU Reverse incline treadmill Sled drag, +60 x 80m, 80m. Unilateral leg extensions, 3 x 10, 10, 10. Unilateral seated leg curls, 30 x 10, 10, 10. Donkey calf raises, 15, 15, 15. Stretching, 15 mins. 60mm axle muscle clean + strict 55, 75. 60mm axle muscle clean + push press 75, 87 x 3 emom x 3, 97, 107. DOH 60mm axle deadlift 117 x 1, 127 x 1, 132 x 1, 134.5 x 1. Adductor machine, 95 x 15 emom x 3. SL sandbag pickups 70 x 5, 100 x 3, 3, 140 x f - can't grip it with stiff legs. Incline DB rolling skull crushers 18 x 6, 22.5 x 6, 8. Rear delt cable pulls, 50 x 18, 18, 18. Wide grip pulldowns to rear, 50 x 15 emom x 3. Metcon, emom sets, 10 mins, 1. Sandbag carry, 80 x 30m, 2. Anvil carry, 21 x 45m. Monster DB snatch, 38 x 30 in 3 mins. | ||
KevC86 | ... | 10-02-2024 @ 16:51 | |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 10/2 BTN press/axle sumo deadlift Metcon, 15 mins 1. BTN press, 60 x 5, 2. Axle sumo deadlift, 160 x 6, 3. Banded seated leg curls, (G), 12. Metcon, 10 mins 1. Axle floor press, 80 x 5, 2. Axle rows, 80 x 10. | ||
KevC86 | ... | 12-02-2024 @ 17:03 | |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 12/2 Stretching, 10 mins. Sack toss/fat gripz extreme farmers walk, 21 x 2/50 x 12m emom x 5. Fat gripz farmers walk, 50 x 120m. Slight incline close grip block press 60, 80, 100 x 5 emom x 5, 10. Barbell rows 100, 140 x 5 emom x 3. Single leg RDLs 80 x 5 e90s x 3. DOH deadlift 200 x 1, 205 x 1. | ||
KevC86 | ... | 13-02-2024 @ 15:52 | |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 13/2 Stretching, 10 mins. Metcon, e30s sets, 3 mins, 1. Fat gripz chins, 3, 2. Scapular retraction pull ups, 5. 60mm axle upright rows 25, 55 x 5 e45s x 3. 60mm axle 1 clean + strict press 55, 85 x 3, 3, Wraps, 85 x 3, 95 x 3, 3, Belt, 100 x 3, 105 x 1 emom x 3. Sack toss, 21 x 3 e45s x 3. 60mm axle muscle cleans 85 x 3 e45s x 3. 60mm axle wrist curls, 85 x 6 e45s x 3. 60mm axle reverse curls, 55 x 6 e45s x 3. TRX rows/wide grip chins, 10/3 emom x 3. Axle strict press 95 x 1, 1, Belt, sleeves + wraps, 115 x 1. Echo bike 10 cals emom x 5. | ||
KevC86 | ... | 14-02-2024 @ 14:34 | |
Member 5141, 4211 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 14/2 Stretching, 10 mins Incline log press 74, 94, 104 x 2 emom x 9, 5. Calf raises, 100 x 20 emom x 3. Donkey calf raises, 15 emom x 3. Front rack calf raises, 100 x 15 emom x 3. TRX squats, 5 emom x 3 - back to full ROM baby. | ||
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