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Depth check please

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KevC86Icon...21-10-2025 @ 19:29 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		21/10

Stretching

TRX rows/rotations/curls

1 clean strict log

74,
94 x 2 emom x 5,
99 x 1,
104 x 1,
109 x 1.

Extra wide grip BW hang, 12s, 12s, 10s.

TRX triceps extensions, 10, 10, 10.
KevC86Icon...24-10-2025 @ 17:50 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		22/10 - HSU

Incline treadmill reverse walking, 3 mins

Incline walking, 3 mins.

Unilateral seated leg curls, 30 x 20/10/6.

Unilateral leg extensions, 1 x 10, 8, 8.

Hyperextensions, 12, 12, 12.

Hanging knee raises, 12, 12, 12.

Deadlift

110,
150,
190 x 1,
230 x 1, 1.

Atlas sandbag load

70 x 3,
80 x 3,
100 x 3,
120 x 1, 1.
KevC86Icon...24-10-2025 @ 17:51 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		24/10

Hanging leg raises, 10, 10, 10.

Toes raised good mornings, 20, 20, 20.

Strict pin press

60,
80 x 1, 1,
100 x 1, 1,
102.5 x 1.

Front rack calf raises, 102.5.

BTN strict press

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

Seated press, 60 x 10, 10, 10/5/3 - 3s eccentrics.

Leaning DB side laterals, 12.5 x 6, 6, 8, 8, 10.
KevC86Icon...26-10-2025 @ 17:42 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		25/10

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

Bulgarian split squat, 5, 5, 5.

Good mornings, up to 90 x 3, 3.

Front rack calf raises, up to 110 x 8.

Deadlift

110,
150 x 3,
190 x 2, 3.

Muscle clean, 90 x 1.

Front squats

90,
110 x 1.

Banded leg extensions, b.

Hanging leg raises
KevC86Icon...26-10-2025 @ 17:43 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		26/10 - HSU

Incline treadmill reverse walking, 5 mins.

Incline treadmill walking, 5 mins.

Thick bar hanging knee raises, 10, 10, 10.

Donkey calf raises

Seal rows, 60 x 5, 5, 5.

Seated unilateral leg curls, 25 x 20, 20, 20.

Back extensions, 10, 10, 10.

Leg extensions, 3 x 15, 15, 15.

Sandbag loads

110 x 3, 3,
125 x 2,
140 x 1 - whoop.

Circle DB pick up, 53 x 3.

Wide grip pulldowns to rear, 30 x 15, 15, 15.

Behind the back cable side laterals, 30 x 12, 12, 12.

Wide grip pulldowns, 45 x 15, 12, 12.

DB side laterals, 15 x 8, 8, 8.

DB bent over laterals, 20 x 8, 8, 8.


Trained with Miss Connolly so I spent a long time doing not a lot really.
KevC86Icon...27-10-2025 @ 04:55 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		27/10

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

Bulgarian split squat, 8, 8, 8.

Single leg DB RDLs, 12.5 x 5, 5, 5.

Far gripz hanging knee raises, 8, 8, 8.

Wide grip, feet raised, slight incline, spoto press

60 x 5, 5,
80 x 5, 5, 5, 5, 5.

Single leg calf raises, 8, 8, 8.

Incline press

60,
80 x 3, 3,
100 x 5,
60 x 22.

Donkey calf raises, 10, 20.
KevC86Icon...28-10-2025 @ 05:02 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		28/10

Stretching

Inverted kettlebell press, 6.

TRX rows/rotations/curls

Strict press

60,
70 x 5, 5, 5,
75 x 5, 5,
80 x 5.

Triceps extensions, 6, 7, 8.
KevC86Icon...02-11-2025 @ 15:11 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		29/10

Hanging leg raises, 10, 10, 10.

Toes raised good mornings, 20, 20, 20.

1 clean strict log

74 x 3, 3,
94 x 2, 2,
114 x 1, 1,
94 x 2 - woozy.

DB rows, 37.5 x 15.

Deadlift

100 x 2,
140 x 1,
180 x 1,
200 x 1,
220 x 1,
240 x 1.
KevC86Icon...02-11-2025 @ 15:11 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		30/10 - HSU

Incline treadmill reverse walking, 3 mins

Yoke, 200 x 20m emom x 14.

Leg extensions, 3 x 20 emom x 3.

Sandbag rows, 80 x 5 emom x 10.

Metcon, emom sets, 15 mins,
Wide grip pulldowns to rear, 40 x 12 x 3,
DB side laterals, 15 x 10 x 3,
Wide grip pulldowns, 50 x 10 x 3,
Cable side laterals, 40 x 8 x 3,
Cable curls, 70 x 12 x 3.
KevC86Icon...02-11-2025 @ 15:12 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		31/10

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

Band pull aparts, b.

Front rack calf raises

Strict press

60 x 3 emom x 3,
65 x 3 emom x 3,
70 x 3 emom x 3,
75 x 3 emom x 3,
80 x 3 emom x 3,
85 x 1,
90 x 1,
95 x 1,
100 x 1.

Paused, slight incline, block press

100 x 1, 3 emom x 3,
105 x 3 emom x 3,
110 x 3 emom x 3,
115 x 1,
120 x 1,
125 x 1,
130 x 1.

Floor press

80 x 3, 3 emom x 3,
85 x 3 emom x 3,
90 x 3 emom x 3,
95 x 3 emom x 3,
100 x 1,
105 x 1,
110 x 1,
115 x 1,
120 x 1.

DB side laterals, 12.5 x 10, 10, 12.

TRX curls/barbell triceps extensions, 15/10 - 3 supersets.
KevC86Icon...02-11-2025 @ 15:12 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		1/11 - HSU

Incline treadmill reverse walking, 4 mins.

Unilateral leg extensions, 1 x 8 e30s x 5.

Donkey calf raises, 10 emom x 5.

Box hops

6" x 5 emom x 2,
12" x 3 emom x 3.

Thick bar hanging knee raises, 12 emom x 3.

Kneeling jumps, 3 emom x 3.

Seated unilateral leg curls, 30 x 15, 12, 12.

Sandbag "stone" squats, 80 x 3 emom x 3.

Back extensions, 10 emom x 3.

Unilateral reverse hyperextensions, +30 x 8 emom x 3.

Front rack calf raises

Front squats

60 x 1,
100 x f, 2, 2,
120 x 1.

Sled drag, +60 x 20m emom x 8.

Calf raises, 120 x 10 emom x 3.

Sandbag "stone" load, 120 x f, 1.

Bulgarian split squat, 8 emom x 3.

Bulgarian split RDL, 8 emom x 3.
KevC86Icon...02-11-2025 @ 15:12 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		2/11

Stretching

Wide grip barbell rows, 60 x 10 emom x 5.

Barbell rows, 80 x 8 emom x 5.

Pendlay rows, 100 x 5 emom x 5.

Deadlifts, 140 x 5 emom x 3.

Fat gripz chins, 3 emom x 3.

Fat gripz extreme BW hangs, 7s, 3s.
KevC86Icon...06-11-2025 @ 04:13 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		3/11

Stretching

TRX rows/facepulls

Strict press

60,
70 x 5 emom x 5.

Metcon, emom sets,
Plate pinch rear delt raises, 15 x 6 x 3.
BTN strict press, 70 x 2 x 3.

Floor press

70 x 2, 2, 2, 6 emom x 5, 6/6/6.

Triceps extensions, 8 emom x 3.
KevC86Icon...06-11-2025 @ 04:13 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 06.11.2025 @ 04:14 AM by KevC86
5/11

Echo bike, no hands, 3 mins, 19 cals.

Hanging leg raises, 10, 10, 10.

Bulgarian RDLs, 8, 8, 8.

1 clean strict log, 84 x 4 e90s x 5.

DB rows, 37.5 x 10 emom x 3.

Strict log, 94 x 1 emom x 5.

Fat gripz BW hangs, 12s emom x 3.

Deadlift

140 x 2 emom x 3,
180 x 2 emom x 3.
KevC86Icon...09-11-2025 @ 17:33 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		6/11 - HSU

Incline treadmill reverse walking, 3.5 mins.

Incline treadmill walking, 4 mins.

Unilateral reverse hyperextensions, +30 x 8 emom x 3.

Sled drag, +70 x 20m emom x 4.

Unilateral leg extensions, 2 x 6 e30s x 3.

Donkey calf raises, 10 emom x 3.

Sandbag rows, 110 x 3 emom x 3.

Sandbag over 56", 110 x 1 e30s x 6.

Yoke, 200 x 20m emom x 4.

Metcon, emom sets,
Seal rows, 60 x 8 x 3,
Wide grip pulldowns, 60 x 6 x 3,
Hammer grip pulldowns, 60 x 8 x 3,
Cable side laterals, 40 x 8 x 3,
Rope curls, 90 x 6 x 2,
1 arm cable curl, 40 x 12.

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