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Depth check please

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KevC86Icon...05-10-2025 @ 15:51 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		3/10

Stretching

Plate side laterals, 10 x 10, 10, 12.

Fat gripz extreme hanging knee raises, 5, 5, 5.

TRX rows/rotations/curls

Calf raises

Strict press

up to 105 x 1,
60 x 15.

DB rows, 35 x 5, 5, 5, 5, 10.

Wide grip dips, 20.
KevC86Icon...05-10-2025 @ 15:51 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		5/10

Hanging leg raises

Banded glute kickbacks, (B)

Kneeling jumps, 3, 3, 2cm x 1.

Scapula retractions

Band pull aparts, (b)

Donkey calf raises, 12, 12, 12.

Banded quad flexion, 10, 10, 10.

Deadlift

100,
140,
180 x 1.

Wide grip deadlift, 100 x 3, 3, 3.

Banded unilateral leg extensions, b x 10, 10, 15.

Strict press

60,
80 x 1, 1,
90 x 3/80 x 3/70 x 3/60 x 5 - 12s eccentric final rep.
KevC86Icon...06-10-2025 @ 05:00 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		6/10

TRX squats, 8, 8, 8.

Extra wide grip BW hangs

Wide grip incline press

60 x 3, 3,
80 x 3, 3,
85 x 3, 12.

Calf raises

Banded hamstring tantrums, (B), 15s e45s x 3.

Barbell rows, 85 x 5, 5, 5.

Bulgarian split squat, 3, 5, 8.

1 hand BW hang, 8s, 8s, 8s.
KevC86Icon...07-10-2025 @ 12:35 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		7/10

Ball slams, 12kg.

Rotator cuff

Vertical ball throws, 7kg.

Leaning unilateral DB side laterals, 12.5 x 8, 8, 10.

Strict press

60 x 3, 3,
70 x 8, 8,
75 x 8.

BTN strict press

60 x 2, 2,
65 x 2, 2,
70 x 2,
75 x 2.

Barbell front raises, 20 x 8, 8.
KevC86Icon...09-10-2025 @ 03:50 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		8/10 - HSU

Incline treadmill reverse walking, 2.5 mins

Incline walking, 4.5 mins.

Leg extensions, 2 x 20, 20, 20.

Unilateral seated leg curls, 30 x 15/10/8.

Hyperextensions

Thick bar hanging knee raises, 15, 12, 12.

Yoke, 200 x 20m emom x 10.

Sandbag to lap, 100 x 1.

Metcon, emom sets,
Hammer grip pulldowns, 55 x 10, 8, 8, 8,
Machine rows, +40 x 7, 6, 6, 6,
DB pullovers, 30 x 8, 7, 8,
Straight arm pulldowns, 75 x 11, 10, 10, 10, 10,
Wide grip pulldowns to rear, 50 x 8, 6,
Wide grip pulldowns, 50 x 6, 6.
KevC86Icon...10-10-2025 @ 17:18 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		9/10

Echo bike, 3 mins, 21 cals.

Stretching

TRX rows/rotations/curls

Slight incline, close grip, block press

60 x 3, 3,
80 x 3, 3,
90 x 3, 3,
100 x 3, 10/3.

Wide grip dips, 5, 5, 12.

Strict press, up to 90 x 2.
KevC86Icon...10-10-2025 @ 17:18 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		10/10

Hanging leg raises

Banded hamstring tantrums, (B), 15s e45s x 3.

Banded unilateral leg extensions, b x 15/15.

Bulgarian split squat, 6, 6, 8.

1 hand BW hang, 8s, 8s, 8s.

Deadlift

100,
140 x 2,
160 x 2,
190 x 2, 1.

Behind the back, thumbless, barbell hold, 100 x 30s eomom x 3.
KevC86Icon...11-10-2025 @ 16:27 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		11/10 - HSU

Incline treadmill reverse walking, 3 mins.

Incline treadmill walking, 3 mins.

Back extensions, 10, 10, 10.

Hanging trunk twists, 14, 14, 14.

1 clean strict log

60,
80,
100 x 1, 1,
105 x 1,
110 x 1.

Leg extensions, 3 x 15/12/12.

Yoke, 200 x 20m, 20m, 20m, 20m, 20m, 20m.

Sandball load, 110 x 1, 1, 2.

Beast gripz DB farmers walk, 20 x 40m, 40m, 40m.

Seated leg curls, 40 x 12, 12, 12.

Incline spoto press

60,
80 x 5, 5 emom x 5.

Machine incline press, 41.25 x 5 emom x 3.

Cable flyes, 85 x 6 emom x 3.

Low cable flyes, 30 x 8 emom x 3.

Unilateral triceps cable pushdowns, 45 x 10 emom x 3.

Rope cable curls, 75 x 12 emom x 2.

Unilateral cable curl, 25 x 10.
KevC86Icon...13-10-2025 @ 05:48 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		12/10

TRX rotator cuff

TRX rows

Scapula retractions

Band pull aparts, (b)

Donkey calf raises, 12, 12, 12.

BTN strict press

60 x 1, 2, 3,
65 x 3,
70 x 3,
75 x 3,
80 x 1.

Strict press

80 x 3,
85 x 3,
90 x 3.

Pin strict press

95 x 1,
100 x 1,
105 x 1,
107.5 x 1.
KevC86Icon...13-10-2025 @ 05:49 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		13/10

Echo bike, 3 mins, 22 cals.

Incline bench press

60,
80,
100 x 3, 3, 3.

Scapula retractions

Wide grip triceps dips, 6, 6, 15.
KevC86Icon...21-10-2025 @ 19:28 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		15/10 - HSU

Incline treadmill reverse walking, 3 mins

Incline walking, 4 mins.

Leg extensions, 3 x 20, 20.

Unilateral leg extensions, 2 x 6/3.

Unilateral seated leg curls, 35 x 15/8/8.

Hyperextensions, 15, 12, 12.

Thick bar hanging knee raises, 12, 12, 12.

1 power clean strict log

60,
80 x 2, 2,
100 x 1 emom x 4.

Sandbag to lap, up to 125 x 1.

Metcon, emom sets,
Wide grip pulldowns to rear, 40 x 12, 12,
Cable flyes, 60 x 15, 15,
DB side laterals, 15 x 8, 8,
DB rows, 45 x 8, 8,
Wide grip pulldowns, 50 x 8, 8.
KevC86Icon...21-10-2025 @ 19:28 
Avatar
Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		17/10

Hanging knee raises, 12, 12, 12.

Banded hamstring tantrums, (B), 15s e45s x 3.

Bulgarian split squat, 8, 8, 8.

Front rack calf raises

Front squat, up to 100.

Banded unilateral leg extensions, b x 15/15.

1 hand BW hang, 8s, 8s, 8s.

Strict pin press

60,
100,
110 x f.

Strict press, 100 x 1.

Thumbless deadlift hold,

100 x 30s,
120 x 30s,
140 x 30s.

Power clean + strict, 100 x 1.

Wide grip triceps dips, 6, 6,
KevC86Icon...21-10-2025 @ 19:28 
Avatar
Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		18/10 - HSU

Incline treadmill reverse walking, 4 mins.

Incline treadmill walking, 4 mins.

Thick bar hanging knee raises, 14, 15, 15.

Donkey calf raises

Back extensions, 10, 10, 10.

Unilateral leg extensions, eccentrics, 6 x 5.

1 clean strict log

60,
80 x 1, 1, 2 emom x 5,
85 x 2 emom x 6,
87.5 x 2 emom x 13,
97.5 x 2.

Adductor/abductor, 75 x 12/18 x 10 - 2 supersets.

Seated leg curls

40 x 20,
45 x 12.

Metcon, emom sets,
Low cable flyes, 25 x 12 x 3.
Cable flyes, 60 x 8 x 3.
Rope cable curls, 75 x 12 x 3.
KevC86Icon...21-10-2025 @ 19:29 
Avatar
Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		19/10

Banded dislocations

Incline spoto press

60 x 8, 8, 8,
80 x 8, 8, 8,
100 x 3 emom x 5,
105 x 3 emom x 5.

Wide grip incline press, 80 x 10.

Upright rows, 60 x 5 emom x 5.

Wide grip upright rows, 40 x 6 emom x 5.
KevC86Icon...21-10-2025 @ 19:29 
Avatar
Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		20/10

Echo bike, no hands, 3 mins, 25 cals.

Scapula retractions

TRX rows

Wide grip barbell rows

40 x 8, 8,
60 x 8, 8,
80 x 8, 8.

Barbell rows

80 x 5,
100 x 5 emom x 3.

DB rows, 37.5 x 5 emom x 3.

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