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Depth check please

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KevC86Icon...29-04-2026 @ 06:50 
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Member 5141, 4846 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		28/4

TRX rows

TRX face pulls

Scapula retraction pull ups

Seated axle press, 50 x 6 emom x 6.

Seated DB rear delt raises, 12.5 x 12 emom x 4.

Seated axle press, emom singles

70,
75,
80,
85,
90,
92.5,
95.

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

DB rows, 50 x 6 emom x 6.

Hanging trunk twists, 12 emom x 2.

DB curls

12.5 x 8,
3s eccentrics,
25 x 5.

Underhand BW hangs, 15s, 15s.
KevC86Icon...29-04-2026 @ 06:50 
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Member 5141, 4846 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 29.04.2026 @ 07:04 AM by KevC86
29/4

Hanging knee raises

Front rack calf raises

Metcon, emom sets, 9 mins
1. Front squats, 80 x 5,
2. Bulgarian split squat, 8,
3. Axle deadlift, 110 x 5.

Metcon, emom sets, 9 mins
1. Front squats, 100 x 3,
2. Banded quad flexion, B x 12,
3. Axle deadlift, 150 x 3.

Metcon, emom sets, 9 mins
1. Front squats, 120 x 1,
2. Banded glutekickbacks, B x 10,
3. Axle deadlift, 170 x 1.

Toes raised good mornings, 20 emom x 3.
KevC86Icon...03-05-2026 @ 08:09 
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Member 5141, 4846 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		30/4

Axle clean + strict, emom singles

70,
75,
80,
85,
90,
92.5,
95,
97.5,
100,
102.5,
105,
107.5.

Axle rows, 107.5 x 5 emom x 3.

Extra wide grip BW hangs, 10s emom x 3.

Kettlebell curls, 16 x 8, 8, 8.

Strict axle rows / axle floor press, emom sets

70 x 8 / 8,
75 x 8 / 8,
80 x 8 / 8,
85 x 8 / 8,
90 x 8 / 8.
KevC86Icon...03-05-2026 @ 08:09 
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Member 5141, 4846 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		2/5 - HSU

Incline treadmill reverse walking, 2.5 mins.

Incline treadmill, 4.5 mins.

Keg carry, 80 x 20m emom x 4.

Sandbag carry

90 x 20m emom x 4,
120 x 10m emom x 2.

Carry medley, 80kg keg x 20m, 90kg bag x 20m, 120kg bag x 20m in 50s - died.

Leg extensions, 5 x 8 emom x 5.

Unilateral seated leg curls, 30 x 8 emom x 5.

Thick bar hanging knee raises, 8 emom x 5.

Incline press

60 x 1, 3, 5,
Emom sets,
80 x 1, 2, 3, 4, 5, 6, 7, 6.

Unilateral cable rows, 75 x 8 emom x 8.

Unilateral cable curl, 30 x 8 emom x 8.
KevC86Icon...04-05-2026 @ 07:02 
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Member 5141, 4846 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		3/5

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

Hanging trunk twists

Banded lat stretching

Unilateral band rows

Wide grip axle upright rows, 40 x 10 emom x 3.

Unilateral DB side laterals, 12.5 x 10 emom x 3.

Scapula retraction pull ups, 8 emom x 3.

Donkey calf raises, 15 emom x 3.

BTN axle strict press, 40 x 8 emom x 3.

Axle strict press

60 x 1, 2,
Emom sets,
70 x 1, 2, 3, 4, 5, 6.

Axle strict press/DB rear delt raises, 80 x 1/12.5 x 10 e90s x 3.

Banded triceps pushdowns, r x 20 e90s x 3.
KevC86Icon...08-05-2026 @ 19:46 
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Member 5141, 4846 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		4/5

Heels raised air squats

Hanging knee raises

Front rack calf raises

Metcon, emom sets, 6 mins
1. Front squats, 60 x 3,
2. Bulgarian split squat, 8.

Metcon, emom sets, 6 mins
1. Front squats, 100 x 1/hanging leg raises, 6,
2. Squats, 100 x 1.

Squats, 140 x 1/Banded quad flexion, B x 12 - 2 supersets

Toes raised good mornings, 12, 12.

Deadlift

160 x 1, 1.

Called it, just not got the desire for it today.

4/5 - 2nd session

Metcon, emom sets, 20 mins
1. 30° incline press, 80 x 5,
2. DB rows, 50 x 5.

Metcon, emom sets, 10 mins
1. 30° incline press, 80 x 6,
2. DB rows, 50 x 5.

Metcon, emom sets, 20 mins
1. 30° incline press, 80 x 7,
2. DB rows, 60 x 5.

Metcon, emom sets, 5 mins (6 sets)
1. 30° incline press, 80 x 8,
2. DB rows, 60 x 5.

Press = 174
Row = 75 @ 50kg, 65 @ 60kg

Total = 314
KevC86Icon...08-05-2026 @ 19:46 
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Member 5141, 4846 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		6/5

Metcon, emom sets, 10 mins
1. Deadlift, 130 x 5,
2. Chin ups, 2.

Metcon, emom sets, 4 mins
1. Deadlift, 130 x 5,
2. Banded glute kickbacks, B x 10.

Metcon, emom sets, 6 mins
1. Deadlift, 130 x 5,
2. Unilateral TRX rows, 10.

Metcon, emom sets, 10 mins
1. Deadlift, 130 x 5,
2. Bulgarian split squat, 8.

Metcon, emom sets, 10 mins
1. Deadlift, 130 x 5,
2. Front foot elevated lunges, 8.

100 deadlifts,
134 others,
40 mins.
KevC86Icon...08-05-2026 @ 19:47 
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Member 5141, 4846 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		7/5

Metcon, emom sets, 10 mins
1. Seated axle press, 50 x 5,
2. Hanging knee raises, 10.

Metcon, emom sets, 10 mins
1. Seated axle press, 55 x 5,
2. Seated DB rear delt raises, 12.5 x 12.

Metcon, emom sets, 10 mins
1. Seated axle press, 60 x 5,
2. Unilateral seated DB curls, 12.5 x 8.

Metcon, emom sets, 10 mins
1. Seated axle press, 65 x 5,
2. Hanging leg raises, 10.

Seated axle press, emom singles

70,
72.5,
75,
80,
85,
87.5,
90 x 2.
KevC86Icon...08-05-2026 @ 19:47 
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Member 5141, 4846 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 10.05.2026 @ 20:27 PM by KevC86
8/5

Metcon, emom sets, 10 mins,
1. Slight incline block press, 80 x 6,
2. Landmine unilateral rows, +30 x 6.

Metcon, emom sets, 10 mins,
1. Slight incline block press, 85 x 6,
2. Landmine unilateral rows, +40 x 6.

Metcon, emom sets, 10 mins
1. Banded unilateral triceps extensions, r x 15,
2. Landmine unilateral rows, +45 x 6.

Slight incline block press, emom sets

90 x 5,
95 x 5,
100 x 5,
105 x 3,
110 x 3.

DB side laterals, 12.5 x 8 emom x 3.

DB cheat laterals, 25 x 5 emom x 3.
KevC86Icon...13-05-2026 @ 09:10 
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Member 5141, 4846 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		9/5

Metcon, emom sets, 10 mins,
1. Axle 1 clean + press, 80 x 4,
2. Hanging trunk twists, 10.

Metcon, emom sets, 10 mins,
1. Axle 1 clean + press, 80 x 4,
2. Hanging leg raises, 10.

Axle 1 clean + press, 85 x 2 emom x 20.

Axle clean + press, 90 x 1 e30s x 20.

Fat gripz farmers hold, 50 x 61s.
KevC86Icon...13-05-2026 @ 09:10 
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Member 5141, 4846 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		10/5 - HSU

Incline treadmill reverse walking, 2.5 mins.

Incline treadmill, 3.5 mins.

Leg extensions, 5 x 10 emom x 10.

Unilateral seated leg curls, 30 x 10 emom x 5.

Donkey calf raises, 12 emom x 5.

Thick bar hanging trunk twists, 10 emom x 5.

Cable crunches, 100 x 10 emom x 5.

80kg sandbag carry x 15m / 5 air squats emom x 5.

Kneeling jumps, 3 emom x 3.

Squats

75 x 3, 3,
115 x 2, 2,
145 x 1, 1.

Unilateral leg press, +70 x 15/8/8/6.

Toe press, +70 x 25.
KevC86Icon...13-05-2026 @ 09:11 
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Member 5141, 4846 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		11/5

Metcon, emom sets, 10 mins
1. Slight incline cambered bar press, 65 x 8,
2. Axle deadlift, 110 x 5.

Metcon, emom sets, 10 mins
1. Slight incline cambered bar press, 75 x 5,
2. Axle deadlift, 110 x 5.

Metcon, emom sets, 10 mins
1. Slight incline cambered bar press, 85 x 5,
2. Wide grip axle deadlift, 110 x 5.

Metcon, emom sets, 10 mins
1. Slight incline cambered bar press, 95 x 3,
2. Wide grip axle deadlift, 110 x 5.

Banded unilateral triceps pushdowns, r x 20/10/8.
KevC86Icon...13-05-2026 @ 09:11 
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Member 5141, 4846 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		12/5

Axle clean + strict, up to, 105 x 1.

Cambered bar rows

65 x 5, 5, 5, 5, 5,
85 x 3, 3, 3.
KevC86Icon...13-05-2026 @ 09:11 
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Member 5141, 4846 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 15.05.2026 @ 16:18 PM by KevC86
13/5

Heels raised air squats, 10 emom x 10.

Front foot elevated lunges, 10 emom x 5.

Hanging leg raises, 10 emom x 5.

Toes raised good mornings, 12 emom x 5.

Cambered bar calf raises, 85 x 15 emom x 5.

Fat gripz farmers walk, 50 x 24m emom x 5.

Donkey calf raises, 15 emom x 5.
KevC86Icon...15-05-2026 @ 16:19 
Avatar
Member 5141, 4846 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		14/5

Metcon, emom sets, 10 mins
1. Incline press, 80 x 5,
2. Landmine unilateral rows, +40 x 6

Metcon, emom sets, 10 mins
1. Incline block press, 100 x 3,
2. Landmine unilateral rows, +50 x 3.

Metcon, emom sets, 6 mins
1. Seated axle press, 60 x 5,
2. DB side laterals, 12.5 x 12.

Metcon, emom sets, 6 mins
1. Seated axle press, 70 x 4,
2. Seated rear delt DB raises, 12.5 x 12.

Metcon, emom sets, 8 mins
1. Seated axle press, 80 x 3,
2. Wide grip barbell rows, 100 x 5.

DB concentration curls, 12.5 x 12/6/6.

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