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Depth check please

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KevC86Icon...21-12-2024 @ 20:29 
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Member 5141, 4736 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		21/12 - HSU

Stretching

Incline treadmill reverse walking, 5 mins.

Sled drag, +60 x 120m.

Stone 1 motions to 54"

emom singles,
up to 100,
100 x 4.

Leg extensions, 5 x 20, 20, 20.

Seated leg curls, 3s eccentrics, 30 x 20, 20.

Calf raises, 105 x 8, 8, 8.

Machine incline press, +20 x 10, 10, 15.

Wide grip pulldowns to rear, 40 x 18,
Rear delt raises, 17.5 x 12,
Rope pull downs, 75 x 20,
Trunk twists, 10.
KevC86Icon...22-12-2024 @ 15:08 
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Member 5141, 4736 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		22/12

Stretching

Log 1 motions, up to 100 x 1 emom x 5.

Slight incline paused block press

60,
90,
15s eccentric, 3s pause,
100 x 1 emom x 5.
KevC86Icon...24-12-2024 @ 13:06 
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Member 5141, 4736 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		21/12 - HSU

Stretching

Incline treadmill reverse walking, 5 mins.

Sled drag, +60 x 120m.

Stone 1 motions to 54"

emom singles,
up to 100,
100 x 4.

Leg extensions, 5 x 20, 20, 20.

Seated leg curls, 3s eccentrics, 30 x 20, 20.

Calf raises, 105 x 8, 8, 8.

Machine incline press, +20 x 10, 10, 15.

Wide grip pulldowns to rear, 40 x 18,
Rear delt raises, 17.5 x 12,
Rope pull downs, 75 x 20,
Trunk twists, 10.
KevC86Icon...24-12-2024 @ 13:06 
Avatar
Member 5141, 4736 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		22/12

Stretching

Log 1 motions, up to 100 x 1 emom x 5.

Slight incline paused block press

60,
90,
15s eccentric, 3s pause,
100 x 1 emom x 5.
KevC86Icon...24-12-2024 @ 13:07 
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Member 5141, 4736 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		24/12

Stretching

Axle push press

80 x 3 emom x 8,
100 x 2 emom x 2.

Axle squats

100,
8s eccentric,
140 x 1 emom x 4,
No tempo,
140 x 2 emom x 2.

Axle calf raises, 140 x 10 e

24" box jumps, 5 emom x 5.

Bulgarian split squat eccentrics/TRX squat eccentrics - 10 mins.
KevC86Icon...25-12-2024 @ 10:16 
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Member 5141, 4736 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		25/12

Echo bike, no hands, 25 cals.

Strict press

wraps,
70 x 5 emom x 5,
100 x 1 emom x 3 - 30s hold on final rep.

Hanging knee raises

Fat gripz extreme hammer grip pull ups

Neutral grip chin ups

3" deficit RDLs

80,
20s eccentric,
120 x 1 emom x 3.

3" deficit deadlift, 160.

Deadlift

190 x 5,
200 x 4f5 - grip,
Straps,
220 x 5.
KevC86Icon...26-12-2024 @ 13:04 
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Member 5141, 4736 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		26/12

Reverse hypers, +40 x 15, 15, 15.

Clean + strict, 90 x 2 emom x 13.

Wide grip barbell rows, 90 x 15, 15, 15.

Slight incline bench press

90,
110 x 1 e20s x 12,
Feet raised,
110 x 1 e20s x 3.

Front rack calf raises, 110 x 8, 8, 8.

Bowl holds

Side plank


Lungs starting to come back after having a cold for the last 10 days or so.
KevC86Icon...27-12-2024 @ 20:26 
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Member 5141, 4736 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		27/12 - HSU

Incline treadmill reverse walking, 7 mins.

DOH Deadlift, 200 x 1 emom x 50.

36" box jumps, 1 emom x 10.

Calf raises, 100 x 10 emom x 5.

Stretching

Push press

60,
80,
100,
110,
120.

Sled drag, +60 x 20m emom x 10.

Seated leg curls, slow eccentrics, 50.

Leg extensions, slow eccentrics + holds, 9.
KevC86Icon...28-12-2024 @ 20:59 
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Member 5141, 4736 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		28/12

Stretching

Push press

90,
Belt,
110,
Wraps,
110 x 1 emom x 10, 3.

Strongman rows

110 x 3, 3, 3,
150 x 2 emom x 5, 5.
KevC86Icon...29-12-2024 @ 11:18 
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Member 5141, 4736 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		29/12

Stretching

Squats

60,
100,
140,
180 x 1, 5,
140 x 17.

Wide grip slight incline block press

60 x 12,
80 x 12,
100 x 10.

Fat gripz extreme pull ups, 5, 5, 5.
KevC86Icon...30-12-2024 @ 16:16 
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Member 5141, 4736 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		30/12

Stretching

3" deficit deadlift

100,
180 x 2 emom x 3, 5,
220,
260 x 2, 1.

6" deficit deadlift, 180 x 1 e30s x 5, 3.

Strict press

60,
80 x 1 e20s x 5,
85 x 1 e20s x 5,
90 x 1 e20s x 5,
80 x 10.
KevC86Icon...31-12-2024 @ 10:42 
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Member 5141, 4736 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		31/12

Echo bike, no hands, 23 cals in 3 mins.

Calf raises

Air squats

Front rack calf raises

Hanging leg raises

Squats

100,
Sleeves,
140 x 1, 3,
Belt,
140 x 1,
10s pause,
180 x 1, 1,
No pause,
180 x 8.

Neutral grip chin ups

Axle push press

80 x 3, 3,
Wraps,
100 x 3, 3, 8.

3" deficit snatch grip RDLs

100,
20s eccentric,
120 x 1, 1,
No tempo,
120 x 8.
KevC86Icon...01-01-2025 @ 14:27 
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Member 5141, 4736 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		1/1

Slight incline bench press

60,
100,
120,
Wraps,
140 x 1.

Strongman rows

100 x 5, 5, 5,
140 x 5, 5,
160 x 5,
180 x 6.

Deadlift, mixed grip

180,
220,
240,
260 x 1.

DB rear delt raises, 12.5 x 20, 20, 15.

Banded glute kickbacks, (G), 15, 15, 15.

DB side laterals, 12.5 x 12, 12, 10.
KevC86Icon...02-01-2025 @ 04:46 
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Member 5141, 4736 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		2/1

Stretching

Slight incline bench press, 90 x 6 e90s x 5.

Banded leg curls, (G), 12, 12, 12.

4" deficit deadlift

130 x 3, 3,
170 x 10,
210,
250 x 3.


Back to real life today which means 4am workouts.
KevC86Icon...04-01-2025 @ 19:34 
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Member 5141, 4736 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		3/1 - 2 x 8 mile bike rides


4/1 - HSU

Incline treadmill reverse walking, 4 mins.

Sandbag carry, 70 x 20m emom x 8.

Hyperextensions

Seated leg curls, 75 x 8 emom x 3.

Leg extensions, 12 x 10 emom x 3.

Abductors, 18 x 10 emom x 3

Abductors, 95 x 10 emom x 3.

Thick grip leg raises, 10 emom x 3.

Scapula pull ups

Seated press, no back rest

40,
60 x 3, 6 emom x 5.

Stones - no tacky applied

90,
110,
130,
150 x 1 to 54"/1 to 60".

Strapless deadlift

180,
220,
260,
Belt,
300 x 1.

Metcon,
Pulldowns to rear, 75 x 6 emom x 3,
DB rows, 45 x 8 emom x 3,
Cable side laterals, 30 x 12 emom x 3,
Incline chest machine, +40 x 15 emom x 3,
DB hammer curls, 22.5 x 16 emom x 3.
DB concentration curl, eccentric only, 15 x 5/5/5.

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