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Depth check please

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KevC86Icon...26-12-2025 @ 20:53 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 26.12.2025 @ 20:54 PM by KevC86
25/12

Circuit, e45s sets, 20 sets total,
1. 1 clean strict press, 60 x 6,
2. DB side laterals, 12.5 x 8,
3. Banded pulldowns, B x 8,
4. TRX curls, 10.

Circuit, e45s sets, 10 sets total,
1. 1 clean strict press, 80 x 3,
2. Banded pulldowns to rear, B x 8.

Clean + strict press singles, e45s sets

82.5,
85,
87.5,
90,
92.5,
95,
97.5,
100,
102.5.
KevC86Icon...26-12-2025 @ 20:54 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		26/12- HSU

Incline treadmill reverse walking, 2 mins.

Incline treadmill, 2 mins.

Circuit, emom sets, 6 mins,
1. Sled drag, +60 x 30m,
2. Sandbag carry, 50 x 30m.

Hanging leg raises, 10 emom x 3.

Donkey calf raises, 15 emom x 3.

Sled drag, +100 x 18m emom x 4.

Unilateral leg extensions, e30s set, 2 x 10/8/6/6.

Unilateral leg curl, emom sets, 25 x 18, 12, 12.

Unilateral leg press, 120 x 8 emom x 3.

Heels raised air squats, 10 emom x 3.

Circus DB suitcase carry, 42 x 10m e45s x 5.

Sandbag over 56", 110 x 2 - back says no.

Abduction, 8 x 30 emom x 3.

Abduction, 70 x 15 emom x 3.

Swiss bar, reverse grip, incline press

60 x 8, 8,
80 x 8 emom x 3.

Incline DB flye press, 30 x 8 emom x 3.

DB rolling triceps extensions, 17.5 x 8 emom x 3.

Triceps rope pulldowns, 10 x 12 emom x 3.
KevC86Icon...30-12-2025 @ 16:48 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		27/12

1 x Strict press / 2 x fat gripz extreme chins, emom sets

80,
82.5
85,
87.5,
Belt,
90,
92.5,
95,
97.5,
100.

Strict press, belt, up to 107.5.

Wide grip strict press, 60 x 6, 6.
KevC86Icon...30-12-2025 @ 16:48 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		28/12

Echo bike, no hands, 50 cals in 7 mins.

Banded nordics / banded ab crunches

Unilateral reverse hyperextensions, +60 x 12 emom x 2.

Heels raised 1" wide grip deadlift, 120 x 8.

Heels raised 2" wide grip deadlift, 120 x 8.

Fat gripz hanging leg raises, 10 emom x 3.

2" deficit deadlift

120 x 2,
140 x 2,
160 x 2,
180 x 1,
Straps,
200 x 1 / 200 x 1 from floor.
KevC86Icon...30-12-2025 @ 16:48 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		29/12

Echo bike, no hands, 32 cals in 5 mins.

30° incline DB flyes, 12.5 x 20, 20.

Fat gripz scapula retractions, 8, 8.

30° wide grip incline spoto press, 60 x 12, 12.

30° incline press

80 x 8, 8,
90 x 6, 6,
100 x 5.

30° incline CGBP

100 x 3,
105 x 3,
110 x 3.
KevC86Icon...30-12-2025 @ 16:48 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		30/12

Reactive box jumps

20" x 3, 3, 3,
24" x 3, 3, 3.

BTN jerk dips

Dead stop DB rows, 60 x 3's.

Push press, emom sets

60 x 3, 3,
70 x 3, 3,
80 x 3, 3.

Push press / 60 x 3 DB rows, emom sets

90 x 1, 1,
100 x 1, 1.

Push press, belt + wraps, 110.

Strict press, 80 x 3/70 x 5/60 x 5.
KevC86Icon...01-01-2026 @ 12:42 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		31/12

Incline press / front foot raised lunges

60 x 8 / 8 e90s x 5,
80 x 5 / 8 e90s x 5.

Incline press / Bulgarian split squat

100 x 3 / 8 e90s x 5,
110 x 1 / 8 e90s x 5.

CGBP / 20" box jumps

80 x 8 / 8 e90s x 5.
KevC86Icon...01-01-2026 @ 12:42 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		1/1 - full of cold, should not be training.

120 x 2 deadlift / 1 fat gripz extreme chin up emom x 5.

140 x 2 deadlift / 5 fat gripz hanging leg raises emom x 5.

160 x 2 deadlift emom x 5.

180 x 1 strapped deadlift emom x 5.
KevC86Icon...06-01-2026 @ 04:39 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		2/1

Sandbag carry, 40 x 30m emom x 6.

Sack toss, 26 x 2 emom x 5.

Fat gripz farmers walk, 50 x 15m/15m, 30m, 50m.

Axle strict press

80 x 3,
85 x 3,
90 x 3,
95 x 3,
100 x 1,
Belt,
105 x 1,
112.5 x 1.
KevC86Icon...06-01-2026 @ 04:39 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		3/1 - HSU

Incline treadmill reverse walking, 2 mins.

Incline treadmill, 3 mins.

Sled drag, +60 x 20m emom x 6.

Sandbag over 50"

100 x 1 e45s x 8,
110 x 1 e45s x 8.

110 sandbag to height, up to 1" below chin.

Unilateral leg extensions, 3 x 8 emom x 3.

Unilateral leg curls, 25 x 20 emom x 3.

Wide grip pulldowns, 50 x 12, 10, 8.

DB rear delt raises, 16 x 10, 10, 10.
KevC86Icon...06-01-2026 @ 04:39 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		5/1

Seated axle press (no backrest) / barbell rows - e90s sets, 40 x 6 / 60 x 8 - 5 sets.

Seated axle press (no backrest) / barbell rows - e90s sets, 50 x 5 / 80 x 6 - 5 sets.

Seated axle press (no backrest) / barbell rows - e90s sets, 60 x 3 / 100 x 5 - 5 sets.

Seated axle press singles (no backrest) - e90s sets

65,
70,
75,
80,
85.
KevC86Icon...06-01-2026 @ 04:39 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		6/1

30° incline press

60 x 20, 20, 12 emom x 5,
70 x 8 emom x 5.

Scapula retractions, 8 emom x 2.

Bulgarian split squat, 8 emom x 4.

Front foot elevated lunge, 8 emom x 4.
KevC86Icon...11-01-2026 @ 09:36 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		7/1

3" deficit deadlift

100 x 5 emom x 3,
120 x 3 emom x 3,
140 x 3 emom x 3,
160 x 2 emom x 3,
180 x 1 emom x 3.

Deadlift, 180 x 1 - zoom zoom zoom
KevC86Icon...11-01-2026 @ 09:36 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		8/1

Strict press / banded dislocations, 60 x 5 e90s x 5.

Strict press / chins, 67.5 x 5 / 2 e90s x 5.

Strict press / DB side laterals, 75 x 4 / 12.5 x 6 e90s x 5.

BTN strict press, 60 x 3 e90s x 5.
KevC86Icon...11-01-2026 @ 09:36 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		9/1

Paused incline block press

80 x 3 emom x 3,
85 x 3 emom x 2,
90 x 3 emom x 2,
95 x 3 emom x 2,
100 x 3 emom x 2,
105 x 3.

Incline block press / wide grip chins, 80 x 5 emom x 5.

Incline block press, up to 120 x 1.

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