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Depth check please

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KevC86Icon...11-01-2026 @ 09:37 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 12.01.2026 @ 05:52 AM by KevC86
10/1 - HSU

Incline treadmill reverse walking, 3 mins.

Incline treadmill, 3 mins.

Unilateral leg extensions, 3 x 10 emom x 3.

Unilateral leg curls, 25 x 20 emom x 3.

Farmers walk, 100 x 10m emom x 4, 100 x 40m

Sandbag over 50", 100 x 1, 1 - dislocated finger, again.

Hammer grip pulldowns

35 x 20,
40 x 15, 15.

Spider bar good mornings

65 x 8, 8,
105 x 8, 8.

Hanging knee raises, 10 emom x 3.

Unilateral leg press, +120 x 8 emom x 3.

Bulgarian split squat, 10 emom x 4.

1 mile walk.
KevC86Icon...11-01-2026 @ 09:37 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		11/1

Incline DB flyes, 12.5 x 15, 15, 20.

Wide grip incline press, 60 x 12, 10, 10.

Slight incline press, 60 x 10 e90s x 10.

TRX triceps extensions, 15 e90s x 3.
KevC86Icon...12-01-2026 @ 05:51 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		12/1

Stretching, 10 mins.

Seated press, 50 x 10 e90s x 4.

DB side laterals, 12.5 x 8 e90s x 4.

Upright rows, 40 x 10 e90s x 4.

TRX curls, 12 e90s x 4.
KevC86Icon...17-01-2026 @ 10:43 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		13/1

Bulgarian split squat, 10 e90s x 5.

Foot elevated lunge, 10 e90s x 5.

Deadlift, 120 x 8 e90s x 3.

Heels raised air squats, 12 e90s x 3.
KevC86Icon...17-01-2026 @ 10:43 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		15/1

TRX crossovers, 10 e90s x 3.

Scapula retractions / hanging knee raises, 6/8 e90s x 3.

Slight incline press

80 x 8 e90s x 3,
100 x 3 e90s x 2,
105 x 3,
108 x 3.

Inverted flamingo press, 12 x 6 e90s x 3.

Chaos press ups

BB x 12 e90s x 2,
B x 12.

Standing DB triceps extensions, 12.5 x 8, 8.
KevC86Icon...17-01-2026 @ 10:44 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		16/1

TRX facepulls/rows

Trap 3 raises

Lying DB rear delt raises, 12.5 x 12, 12.

Seated axle press - no backrest

40 x 5, 5,
e90e sets,
50 x 8,
52.5 x 8,
55 x 8,
56.5 x 8,
59 x 6.

DB side laterals, 12.5 x 10 e90s x 3.

Hanging knee raises, 15 e90s x 3.
KevC86Icon...17-01-2026 @ 15:53 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		17/1 - HSU

Incline treadmill reverse walking, 2 mins.

Incline treadmill, 3 mins.

Leg extensions, 3 x 20, 20, 20.

Unilateral leg press, +120 x 10 emom x 3.

Leg curls, 50 x 20, 15, 16.

Thick bar hanging leg raises, 12, 12, 10.

Donkey calf raises, 12, 12, 12.

Band assisted hack squats, 10, 10, 10.

Bulgarian split squat, 10, 10, 10.

Squats

25,
65 x 5, 5.

Single leg squats

65 x 1,
45 x 6, 6,
65 x 3.
KevC86Icon...24-01-2026 @ 07:11 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		18/1

Incline DB flyes, 12.5 x 20 x 3.

Chaos press ups, B x 8 x 3.

30° incline press

60 x 5, 5,
80 x 5, 5,
100 x 2,
107.5 x 6/100 x 4/80 x 5/60 x 8.

Log skullcrushers, 47 x 8, 6, 6.

Log curls, 27 x 15/10/10.
KevC86Icon...24-01-2026 @ 07:11 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		19/1

TRX rows/facepulls

Strict press singles, emom sets

60,
65,
70,
75,
80,
85,
90,
95,
100.

DB side laterals, 12.5 x 8, 12/6/5.

Axle seated press - no backrest

49 x 5,
59 x 6,
69 x 6/59 x 6/49 x 7/40 x 8.
KevC86Icon...24-01-2026 @ 07:11 
Avatar
Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		20/1

Bulgarian split squat, 8 emom x 3.

Donkey calf raises, 20 emom x 3.

Toes raised good mornings, 12 emom x 3.

Deadlift, up to 140 x 20.

Foot elevated lunge, 12.
KevC86Icon...24-01-2026 @ 07:12 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		22/1

Banded dislocations

TRX crossovers, 12, 12, 12.

Scapula retractions / hanging knee raises, 8/10 emom x 3.

Chaos press ups, B x 8 emom x 3.

30° incline press

60,
80 x 12,
100 x 7,
80 x 10.

Wide grip barbell rows, 80 x 8, 8, 20.
KevC86Icon...24-01-2026 @ 07:12 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		23/1

TRX facepulls/rows

Trap 3 raises

Lying DB rear delt raises, 12.5 x 15.

Seated axle press - no backrest

50 x 3, 3,
60 x 3, 15.

Hanging knee raises, 15 emom x 3.

DB side laterals, 12.5 x 20.
KevC86Icon...25-01-2026 @ 11:13 
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Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		24/1

Stretching

Axle clean + strict

40,
70,
Emom sets,
80 x 1, 1, 1,
85 x 1, 1, 1,
90 x 1, 1,
95 x 1,
100 x 1.

Axle SLDL

100 x 2,
120 x 2.

Toes raised axle SLDL

120 x 5, 5,
125 x 6.

Behind the back thumbless axle hold/axle hold, 80 x 30s/15s.
KevC86Icon...27-01-2026 @ 05:22 
Avatar
Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		25/1 - HSU

Incline treadmill reverse walking, 2.5 mins.

Incline treadmill, 2.5 mins.

Leg extensions, 3 x 15 emom x 3.

Leg curls, 30 x 15 emom x 3.

Donkey calf raises, 15 emom x 3.

Thick bar hanging leg raises, 10 emom x 3.

Bulgarian split squat, 10 emom x 3.

Heels raised air squats, 10 emom x 3.

Single leg SSB squats

45 x 4, 4,
65 x 4.

SSB jefferson squats, 65 x 6 emom x 3.

Unilateral leg press, +120 x 6 emom x 4, 10.

Unilateral leg extensions, 2 x 12.
KevC86Icon...27-01-2026 @ 05:22 
Avatar
Member 5141, 4755 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		26/1

Chaos press ups, B x 10 x 3.

Slight incline axle press

80 x 6, 6,
100 x 6, 6,
80 x 15.

Seated axle press - no backrest

40 x 6, 6,
60 x 12.

Scapula retractions/DB rear delt raises, 6/12.5 x 15 x 3.

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