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Depth check please

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KevC86Icon...09-02-2025 @ 13:37 
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Member 5141, 4762 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		9/2

Stretching, 20 mins.

Strict press

60,
80,
100 x 1 emom x 24, 3.

Slight incline bench press

100 x 1 emom x 3,
120 x 1 emom x 10,
125 x 1 emom x 11, 2.
KevC86Icon...10-02-2025 @ 04:48 
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Member 5141, 4762 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		10/2

Echo bike, no hands, 3 mins, 28 cals.

Stretching

Hanging knee raises, 11, 11, 11.

Strongman rows

100,
140,
180 x 3 emom x 15, 5.
KevC86Icon...11-02-2025 @ 14:33 
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Member 5141, 4762 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		11/2

Plank variations

Deadlift

180 x 1 emom x 4,
200 x 1 emom x 3,
Straps,
240 x 1 emom x 3,
280 x 1,
Belt,
310 x 1.
KevC86Icon...12-02-2025 @ 16:30 
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Member 5141, 4762 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		12/2

Stretching

Clean + strict/btn push press

60,
90,
Wraps,
90 x 1/1 emom x 25.

Clean + push press, 110 x 1.

Paused front squats

90,
130,
170 x 1.

Kneehab


Massive mobility gains, my shoulders have never been able to transition front to rear before.
KevC86Icon...13-02-2025 @ 05:18 
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Member 5141, 4762 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 13.02.2025 @ 15:51 PM by KevC86
13/2

Incline spoto press

60 x 8, 8, 8,
80 x 8, 8, 8,
100 x 6, 6, 6.

Slight incline block press

100 x 3, 3, 3,
120 x 1 emom x 7, 2.


Session two

Kneehab

Axle pendlay rows, 100 x 3 emom x 5.

Axle strongman rows, 120 x 3 emom x 3.

Axle deadlift

140 x 2 emom x 5,
145 x 1, 1,
150 x 1,
155 x 1.

Echo bike, no hands, 20 cals in 3 mins.
KevC86Icon...14-02-2025 @ 21:18 
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Member 5141, 4762 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 16.02.2025 @ 14:16 PM by KevC86
14/2 - HSU

Incline treadmill reverse walking, 4 mins.

Incline treadmill walking, 4 mins.

Sled drag, +60 x 10 mins.

Unilateral leg extensions, 3 x 15/15/15.

Thick bar trunk twists, 20, 20.

Unilateral seated leg curls, 20 x 20/20/20.

Deadlift

120,
170,
270,
Belt + suit,
310 x 1, 1, 1,
340 x 1.

Abductors, 8 x 65/20/15.

Adductors, 50 x 100.

Banded glute kickbacks, (P), 20, 20, 20.

Metcon, emom sets, 12 mins,
Wide grip pulldowns, 50 x 8,
Wide grip BTN barbell press, 40 x 8,
Thick bar wide grip chins, 4,
DB side laterals, 20 x 6.

Unilateral triceps cable pushdowns, 50 x 20/15.

Unilateral triceps pulldowns, 30 x 15/15.

Thick bar wide grip chins, 3.
KevC86Icon...16-02-2025 @ 14:14 
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Member 5141, 4762 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 16.02.2025 @ 14:18 PM by KevC86
16/2 - Gym group

Strict press/BTN strict/strict press

60,
70 x 1/1/1 emom x 5.

Strict press, 90 x 2 emom x 5.

Barbell rows, 100 x 5 emom x 5.

DOH deadlift

150,
200 x 2 emom x 3.

Low pulley rows, 73 x 8, 8, 8.

Incline bench press

60,
90 x 6 emom x 5.

Seated DB side laterals, 14 x 6 emom x 3.

DB preacher curls, 8 x 35.

Triceps dips, 10.
KevC86Icon...16-02-2025 @ 14:15 
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Member 5141, 4762 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 17.02.2025 @ 18:51 PM by KevC86
17/2

Echo bike, no hands, 4 mins, 32 cals.

Stretching

Kneehab

Toe raises, 100.

Front squats

100 x 1, 1, 3, 3,
120 x 3, 3,
140 x 3, 3.

Axle rows, 80 x 12, 12, 12.

Kneeling jumps, 3, 5.
KevC86Icon...16-02-2025 @ 14:15 
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Member 5141, 4762 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 18.02.2025 @ 09:05 AM by KevC86
18/2

Plank variations

Kneehab

Deadlift

100,
140,
180 x 2 emom x 5, 5.

Push press

60,
80,
100 x 2 emom x 3, 5.

Metcon, emom sets, 9 mins,
1. Strict press, 60 x 8,
2. BTN strict press, 60 x 5,
3. Fat gripz wide grip chins, 3.

Unilateral DB curls, 22.5 x 6, 6, 6.
KevC86Icon...16-02-2025 @ 14:16 
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Member 5141, 4762 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 19.02.2025 @ 16:46 PM by KevC86
19/2

Stretching

Incline spoto press

60 x 15, 15,
80 x 12, 12,
100 x 6.

Slight incline close grip press

100 x 5, 5, 5.
KevC86Icon...21-02-2025 @ 13:36 
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Member 5141, 4762 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		20/2

Strict press

60,
80,
Wraps + belt,
100 x 1 emom x 5,
105 x 1,
107.5 x 1,
110 x 1,
114 x 1.
KevC86Icon...21-02-2025 @ 17:04 
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Member 5141, 4762 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		21/2

BTN push press, 60.

Fat gripz extreme chin ups, 3 e45s x 3.

BTN push press

80 x 3 e45s x 3,
100 x 1,
105 x 1,
109 x 1.

Pendlay rows

60,
100,
120 x 6 emom x 3.

Fat gripz wide grip chins, 3 emom x 3.

Muscle clean + strict, up to 115 x 1.

Strongman rows, 155 x 3, 3, 10.

Seated press

90 x 1, 1, 6,
110 x 1,
115 x 1,
80 x 12/60 x 8.
KevC86Icon...23-02-2025 @ 06:40 
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Member 5141, 4762 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		22/2 - HSU

Incline treadmill reverse walking, 4 mins.

Incline treadmill walking, 5 mins.

Sled drag, +100 x 20m emom x 10.

Seated leg curls, 70 x 12/6/6.

Hyperextensions, 12/7/5.

GHDs, 8/5/3.

Leg extensions, 12/8/5.

Widr stance half squats

75,
125,
145 x 5.

Paused squats, 145 x 1, 1.

Squats, 145 x 5.

Paused front squat, 145 x 1, 1.

Front squats, 125 x 6.

Leg press, +150 x 30.

Assisted air squats, 15/15.

Abductors, 18 x 20/12/8.

Adductors, 100 x 12/5.

Assisted air squats, 15/15.

Plate pinch farmers walk, 20 x 35m.

Thick bar hanging leg raises, 20.

Thick bar BW hang, 52s.
KevC86Icon...25-02-2025 @ 05:25 
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Member 5141, 4762 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		24/2

Stretching

Seated press

60,
80,
4s pause,
100 x 3,
No pause,
80 x 15.

Fat gripz hanging leg raises, 12, 8, 8.

Front rack calf raises, 80 x 25, 25, 25.

Banded assisted wide grip pull ups, (double blacks), 3, 10.

Wide grip barbell rows, up to 100 x 10/4/2.
KevC86Icon...25-02-2025 @ 18:16 
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Member 5141, 4762 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		25/2

Stretching

1" deficit deadlift

100,
140,
180,
200 x 1 e30s x 8, 3.

Behind the back shrugs, 100 x 5, 5, 10.


Session two

Strict log

74,
94.

Log press

94,
114,
Belt + wraps,
124 x 1,
Sleeves,
130 x 1,
Belt only,
114 x 1 emom x 6.

Banded glute kickbacks, G x 20, 20, 20.

Stretching

Front squats, 100.

Echo bike, no hands, 5 mins, 34 cals.

Echo bike, 20s on/40 off x 3, 50 cals.

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