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Depth check please

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KevC86Icon...02-08-2026 @ 12:36 
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Member 5141, 4924 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		2/8

Hanging 90° holds

Banded shoulder dislocations

Cambered bar strict press

25,
45,
65,
85,
90 x 1 - 5s hold/12s eccentric.

BTN cambered bar strict press, 65 x 1, 1, 1 - 8s eccentric.

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

Wide grip triceps dips x 6/ Banded triceps pushdowns, B.
KevC86Icon...09-08-2026 @ 17:43 
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Member 5141, 4924 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		3/8

Stretching

Fat gripz hanging knee raises, 10 x 3.

Unilateral calf raises, 10 x 3.

DB rows, 65 x 3, 6, 6.

Donkey calf raises, 12 x 3.

Wide grip, 1" deficit deadlift

100 x 5,
140 x 5, straps, 6.

1" deficit sumo deadlift, 140 x 3, straps, 10.

Unilateral reverse hyperextensions, +40 x 20.

Fat gripz BW hang, 30s.

Fat gripz extreme BW hang, 12s.
KevC86Icon...09-08-2026 @ 17:43 
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Member 5141, 4924 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		6/8

Hanging 90° hold, 30s, 30s, 30s.

Bulgarian split squat, 10, 10, 15.

Donkey calf raises, 25, 25, 25.

Twisting lunges, 8, 8, 8.

15" step ups, 10, 10, 10.

Calf raises, 25 x 25, 25, 25.

Wide stance squats, 10, 10, 10.

Lunges

25 x 7,
65 x 5, 9.

30" box jumps, 9.
KevC86Icon...09-08-2026 @ 17:44 
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Member 5141, 4924 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		7/8

Hanging 90° holds

Banded shoulder dislocations

Cambered bar strict press

65 x 3, 3, 3,
75 x 3, 3, 3,
85 x 1, 1,
90 x 1,
95 x 1.

Leaning DB side laterals, 12.5 x 15/10/8.

BTN cambered bar strict press

25 x 6, 6,
45 x 6, 6,
65 x 2.

Wide grip triceps dips x 10

Banded triceps pushdowns, B x 20/8.
KevC86Icon...09-08-2026 @ 17:44 
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Member 5141, 4924 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		8/8 - HSU

Incline treadmill reverse walking, 4.5 mins.

Incline treadmill, 3.5 mins.

Metcon, e45s sets, 11 sets
1. Sandbag carry / sprint, 80 x 15m / 15m,
2. Sandbag clean + press, 70 x 2.

Unilateral leg extensions, 3 x 10 e45s x 3.

Metcon, e45s sets, 11 sets
1. Yoke, 202.5 x 15m,
2. Thick bar hanging leg raises, 10.

Unilateral leg curl, 30 x 12 e45s x 3.

Calf press, +200 x 20/10/5.

Metcon, e45s sets, 10 sets
1. Sandbag over 60" / air squats, 80 x 1 / 5,
2. Deadlift, 160 x 3.

Fingertips farmers walk

70 x 15m e45s x 2,
90 x 15m e45s x 4,
110 x 15m/15m in

Donkey calf raises, 15/15/15.

Unilateral leg press, +120 x 15/5.

Incline DB press

30 x 5, 5,
45 x 8.

CDB hammer curls, 20 x 15.
KevC86Icon...09-08-2026 @ 17:44 
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Member 5141, 4924 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		9/8

2 finger, hanging 90° holds

Slight incline DB flyes, 12.5 x 30, 25.

Slight incline press, 60.

Wide grip, 30° incline press, 60 x 15, 15, 15.

30° Incline press

80 x 5, 5,
Feet raised,
80 x 5,
100 x 3, 3.

Fat gripz extreme hanging knee raises, 5 x 3.

Triceps dips, 5 e30s x 2.

DB concentration curls, 12.5 x 12/8/7.
KevC86Icon...13-08-2026 @ 05:37 
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Member 5141, 4924 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 13.08.2026 @ 05:37 AM by KevC86
10/8

Stretching

Hanging knee raises, 10 x 3.

Donkey calf raises, 20 x 3.

Wide grip, 1" deficit deadlift

100,
140,
Straps,
180 x 5.

Wide grip, 1" deficit SLDL, up to 180 x 1 - 3s eccentric.

DB rows, 65 x 3, 8.
KevC86Icon...13-08-2026 @ 05:37 
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Member 5141, 4924 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		11/8

Hanging 90° holds

Banded shoulder dislocations

TRX rows

Cambered bar strict press

65 x 3, 3,
85 x 3,
95 x 2/85 x 2/65 x 4.

Leaning DB side laterals, 12.5 x 18 / DB side laterals, 12.5 x 8.

BTN, cambered bar strict press, 45 x 8.

Unilateral, banded triceps pushdowns, B.
KevC86Icon...14-08-2026 @ 21:28 
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Member 5141, 4924 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		13/8

2 finger, hanging 90° holds

30° incline DB flyes, 12.5 x 50

30° incline, cambered bar press

25,
65 x 5, 5,
85 x 5, 5,
105 x 5,
115 x 1,
125 x 1,
130 x f.

Fat gripz extreme hanging knee raises, 8, 5.

DB concentration curls, 12.5 x 20/6.

Wide grip triceps dips, 18.
KevC86Icon...14-08-2026 @ 21:28 
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Member 5141, 4924 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		14/8

Hanging 90° hold, 30s, 30s, 30s.

Bulgarian split squat, 12, 12, 20.

Donkey calf raises, 25, 25, 25.

Twisting lunges

15" step ups, 10, 10, 10.

Calf raises, 25 x 40, 40.

Wide stance squats

Lunges, up to 85 x 7.
KevC86Icon...15-08-2026 @ 18:37 
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Member 5141, 4924 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		15/8 - HSU

Incline treadmill reverse walking, 2.5 mins.

Incline treadmill, 5.5 mins.

Fingertip farmers walk, 70 x 30m, 30m, 90m in 73s.

Hanging knee raises, 10 x 3.

Circus DB

42,
53,
64 x f, f.

Strict log, up to 110 x 1.

Yoke press, up to +50.

Yoke strict press / DB side laterals, +40 x 4 / 15 x 8 e90s x 3.

Rear delt raises, 15 x 10 e90s x 3.

DB rows, 45 x 8.
KevC86Icon...25-08-2026 @ 08:58 
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Member 5141, 4924 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		19/8

Hanging leg raises, 12, 12, 12.

Bulgarian split squat, 15, 15, 15.

Donkey calf raises, 25, 25, 25.

Twisting lunges

15" step ups, 10, 10, 10.

Unilateral calf raises, 15, 15.

Wide stance squats

Axle strict press

70,
90 x 1, 1,
Belt,
100 x 1, 1.
KevC86Icon...25-08-2026 @ 08:58 
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Member 5141, 4924 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		20/8

Hanging 90° holds

Banded shoulder dislocations

TRX rows

Seated axle press/banded pulldowns

60 x 3 / B x 8 - 2 sets,
65 x 5 / B x 8 eomom x 6.

Seated axle press/Seated DB side laterals, 80 x 2 / 12.5 x 7 eomom x 2.

Fat grips chins, 5, 5, 10 pulse reps.
KevC86Icon...25-08-2026 @ 08:58 
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Member 5141, 4924 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		21/8 - HSU

Incline treadmill reverse walking, 3 mins.

Incline treadmill, 4 mins.

Atlas stones

Leg extensions, 6 x 20, 15, 12.

Thick bar hanging knee raises, 10 x 3.

Unilateral leg press, +80 x 20, 20, 12.

Unilateral donkey calf raises, 12 x 3.

Seated leg curls, 60 x 12, 10, 6.

Reverse hyperextensions, +100 x 12, 12, 12.

Bowl hold, 20s, 20s.

Strict log

60,
80,
100,
Belt,
110,
115 x 1.
KevC86Icon...25-08-2026 @ 08:58 
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Member 5141, 4924 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		22/8 - Pure gym, Bangor

Incline treadmill, 5 mins.

Deadlift

110 x 3, 3, 3,
150 x 3, 3, 3,
170 x 3, 3, 3.

Incline bench

60 x 5, 5,
90 x 3, 3, 3.

Rolling DB extensions, 18 x 10, 8, 8.

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