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Depth check please

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KevC86Icon...12-04-2026 @ 12:43 
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Member 5141, 4838 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		10/4

TRX squats, 20, 20, 20.

Front foot elevated lunges, 10, 10, 12.

Donkey calf raises, 12, 12, 15.

Heels raised squats, 10, 10, 10.

Unilateral hanging knee raises, 25s, 25s, 25s.

Strict press

60 x 6, 6, 6,
65 x 6,
70 x 6,
75 x 6.
KevC86Icon...12-04-2026 @ 12:43 
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Member 5141, 4838 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		11/4

Donkey calf raises

Paused front squats, 60 x 1, 1, 1.

Front squats

60 x 5, 5,
80 x 5,
85 x 5,
90 x 5.

Squats

90 x 3,
100 x 3,
110 x 3,
120 x 3.

Deadlift

120 x 2,
140 x 2,
180 x 2,
Straps,
220 x 2.

Reverse grip, behind the back hold, 120 x 32s.
KevC86Icon...12-04-2026 @ 12:43 
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Member 5141, 4838 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		12/4 - HSU

Incline treadmill, 5 mins.

Unilateral leg extensions, 3 x 8, 8, 8.

Unilateral seated leg curls, 25 x 20, 20

Unilateral calf raises, 15, 20, 15.

Sled pull, +40 x 40m.

Sled drag, +80 x 38m, 38m, 38m.

Sandbag load

100 x 3, 3,
120 x 2,
130 x 1, 2 - very comfy.

Incline swiss bar press, 60 x 6, 8 emom x 8, 10, 15.
KevC86Icon...17-04-2026 @ 18:44 
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Member 5141, 4838 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		13/4

Scapula retraction pull ups

Banded shoulder dislocations

TRX rows

Strict press

60 x 6, 6,
65 x 6,
70 x 6,
75 x 6,
80 x 6.

Seated unilateral DB side laterals / seated unilateral DB press, 12.5 x 6 / 25 x 3, 6 / 4, 8 / 2.
KevC86Icon...17-04-2026 @ 18:44 
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Member 5141, 4838 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		14/4

Echo bike, no hands, 34 cals in 6 mins

TRX rows

90° hangs

Squats, 100 x 5, 5, 5, 5, 5.

Front rack calf raises, 100 x 10, 10, 10.

Front squats, 100 x 3, 3.

Heels raised air squats, 10, 10, 10.

Front foot elevated lunges, 10, 10, 10.
KevC86Icon...17-04-2026 @ 18:45 
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Member 5141, 4838 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		16/4

Trunk twists

Lat stretching

Metcon, emom sets, 20 mins
1. 30° incline press, 75 x 10,
2. DB rows, 40 x 8.

Metcon, emom sets, 10 mins
1. 30° incline press, 95 x 2,
2. Unilateral DB curls, slow eccentrics, 12.5 x 8.
KevC86Icon...17-04-2026 @ 18:45 
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Member 5141, 4838 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		17/4

Seated axle press - no backrest

40,
60 x 3, 6 emom x 6.

Seated DB side laterals, 12.5 x 8 emom x 3.

BTN strict press, 60 x 5 emom x 3.

Seated DB rear delt raises, 12.5 x 12 emom x 3.

Seated axle press - no backrest, 70 x 3 emom x 5.

Leaning DB side laterals, 12.5 x 6 emom x 3.

Dead stop strict press, 80 x 3 emom x 3.

Seated axle press no backrest, 80 x 1, 1, 3.

Banded unilateral triceps pushdowns, r x 50.
KevC86Icon...20-04-2026 @ 06:05 
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Member 5141, 4838 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		18/4

Metcon, emom sets, 20 mins
1. Fat gripz farmers walk, 50 x 24m,
2. Sandbag carry, 40 x 25m.

Hammer grip chins, 2 e45s x 5.

Unilateral TRX rows, 10, 10, 10.

60mm axle, thumbless cleans

65 x 5, 5, 5,
85 x 2, 2.
KevC86Icon...20-04-2026 @ 06:05 
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Member 5141, 4838 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		19/4

Hanging leg raises, 10, 10, 10.

Heels raised air squats, 8, 8, 8.

Deadlift, emom sets

100 x 5, 5, 5,
120 x 5, 5, 5,
140 x 5, 5.

Front rack calf raises

60 x 25,
100 x 20, 20.

Paused front squats, 5s pause, 100 x 1, 1, 1.

Metcon, emom sets, 10 mins
1. Strict press, 60 x 6,
2. Bulgarian split squats, 8.

Metcon, emom sets, 10 mins
1. Strict press, 80 x 3,
2. Front foot elevated lunges, 10.

Leaning DB side laterals, 12.5 x 15.
KevC86Icon...27-04-2026 @ 05:48 
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Member 5141, 4838 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		20/4

Trunk twists

Lat stretching

Metcon, emom sets, 10 mins
1. Slight incline block press, 80 x 10,
2. DB rows, 40 x 8.

Metcon, emom sets, 10 mins
1. Slight incline block press, 100 x 3
2. Unilateral DB curls, slow eccentrics, 12.5 x 8.

Slight incline, paused block press, 120 x 1 emom x 5.

Pendlay rows, 100 x 6 emom x 5.
KevC86Icon...27-04-2026 @ 05:49 
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Member 5141, 4838 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		23/4

BTN axle strict press, 60 x 3 emom x 5.

Seated DB rear delt raises, 12.5 x 12 emom x 3.

BTN axle strict press, 65 x 3 emom x 5.

Seated unilateral DB side laterals, 12.5 x 6 emom x 3.

BTN axle strict press

70 x 3 emom x 4,
75 x 3.

Axle rows, 80 x 10, 10, 8.
KevC86Icon...27-04-2026 @ 05:49 
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Member 5141, 4838 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		24/4

Donkey calf raises, 15, 15, 15.

Hanging leg raises, 10, 10, 10.

Heels raised air squats, 8, 8, 8.

Axle calf raises

Axle squats

80 x 3, 3, 3,
100 x 3 e90s x 3,
110 x 3 e90s x 3,
80 x 10 - no pause.

Fat gripz farmers walk, 50 x 24m emom x 4.

Unilateral front foot raised lunges, 10 emom x 3.

Fat gripz farmers hold, 50 x 50s.
KevC86Icon...27-04-2026 @ 05:49 
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Member 5141, 4838 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		25/4

Hanging trunk twists, 10, 10, 10.

Banded shoulder dislocations

Axle strict press, emom sets

70 x 3 x 10,
75 x 3 x 5.

Metcon, emom sets, 10 mins
1. DB row, 40 x 6,
2. Axle strict press, 80 x 2.

Metcon, emom sets, 10 mins
1. Barbell rows, 100 x 6,
2. Axle strict press, 85 x 2.

Metcon, emom sets, 6 mins
1. Hanging leg raises, 12,
2. Axle strict press, 90 x 2.

Metcon, emom sets, 6 mins
1. DB rows, 50 x 6,
2. Axle strict press, 95 x 1.

Barbell rows, 120 x 5.

Axle strict press

100 x 1,
Belt,
105 x 1.
KevC86Icon...27-04-2026 @ 05:49 
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Member 5141, 4838 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 27.04.2026 @ 05:49 AM by KevC86
26/4

Echo bike, no hands, 16 cals in 90s.

Hanging leg raises

Axle deadlift

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

Axle calf raises, 110 x 10, 12, 12, 15, 15.

Toes raised good mornings, 10, 15, 10.

Donkey calf raises, 15, 15, 15, 15, 15.
KevC86Icon...29-04-2026 @ 06:49 
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Member 5141, 4838 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 29.04.2026 @ 06:49 AM by KevC86
27/4

Incline axle press

70 x 3, 3,
80 x 6 emom x 5.

Trunk twists, 12 emom x 3.

Scapula retraction pull ups, 8 emom x 3.

Paused incline axle press, 8s eccentric, 100 x 1 emom x 4.

Heels raised air squats, 8, 8, 8.

Paused axle squat, 100 x 1, 1, 1.

Axle squats, 100 x 5.

TRX, heel raised, pistol squats, 3, 3, 3.

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