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Depth check please

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KevC86Icon...25-09-2018 @ 20:58 
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Naps, family time and good food.
Member 5141, 2869 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
25/9

Shoulder dislocations/chins - 2 supersets.

TRX rows/trap 3 raises - 2 sets.

Beltless cambered bar strict press

65,
85,
90 x 1 emom x 25,
 Wraps,
90 x 3 eomom x 8,
90 x 1.

BW hangs, 30s, 30s, 30s.

Klokov press - 3 sets.


Cambered bar still sucks, but hopefully it will help me work on keeping tight through the movement.
KevC86Icon...27-09-2018 @ 17:36 
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Naps, family time and good food.
Member 5141, 2869 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
27/9

Unilateral isometric leg press/hip thurusts - 2 supersets.

Adductor flexion/hanging knee raises - 2 supersets.

Lunges/calf stretch - 2 supersets.

Yoke grip, cambered bar squats

105,
145,
185,
Belt,
205 x 1 eomom x 20,
225 x 1, 1, 1.

Calf raises/cambered bar lunges - 2 supersets.


Felt so much more solid in the hole tonight. Not sure if it was down to the bar, the return of leg raises to my squat warm up, or something else entirely. Either way i liked it.
Got pulled forward on the 1st single with 225, just barely avoided an accident. Made me nervous enough to put the safety bars in before i went again. I dont like using them with the cambered bar as it bottoms out just above parallel so im forced to pull the depth, but it seemed preferable to being folded in half and pinned.

Overall really pleased with this, by far the best squat session since May.
KevC86Icon...28-09-2018 @ 19:38 
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Naps, family time and good food.
Member 5141, 2869 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
28/9

Shoulder dislocations/rotator cuff exercises - 2 supersets.

Seated press

60 x 2 emom x 40,
 Wraps,
80 x 2 emom x 10.

Plate pinch

10 + 5 - 20s, 20s, 30s.

Shoulders felt really tight here, not too sure why, maybe just from squatting last night.
Another session im happy with. Bringing my overhead up is by far the most important of my offseason goals. On 2 occassions this year missing a 160 log has cost me a lot. By next season i plan to make sure i can hit that weight week in and week out.
Ditched the back rest on the bench after 17 doubles.
KevC86Icon...30-09-2018 @ 11:59 
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Naps, family time and good food.
Member 5141, 2869 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
30/9

Deadlifts

100,
180,
220,
260,
 Belt,
280 x 1 eomom x 5.

Sumo deadlifts

140 x 10, 10, 10.

RDL

140 x 6, 6, 6.


Absolutely ruined today after yesterdays physio session.
A few normal pulls to warm up then just hit the accessories to get the lungs working.
KevC86Icon...02-10-2018 @ 20:02 
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Naps, family time and good food.
Member 5141, 2869 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
2/10

Shoulder dislocations/chins - 2 supersets.

TRX rows/trap 3 raises - 2 sets.

Cambered bar strict press

65,
85,
Wraps,
105 x 1 eomom x 22,
 Belt + sleeves,
105 x 3.

BW hangs, 35s, 35s, 35s.

Klokov press - 3 sets.


Happy with todays session. Starting to get to grips with the new shift pattern so going to start and give thought to moving to a 5 day split.
KevC86Icon...04-10-2018 @ 21:21 
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Naps, family time and good food.
Member 5141, 2869 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
4/10

Adductor flexion/hanging knee raises - 3 supersets.

Lunges/calf stretch - 2 supersets.

Yoke grip, cambered bar squats

105,
145,
185,
 Belt,
225 x 1, 1, 1,
245 x 1,
 Belt off,
185 x 3, 3, 3, 3, 3.

Calf raises/cambered bar lunges - 2 supersets.


Happy with this. Heaviest squat since the tear and actually an equal PB on this bar. 2 or 3 more weeks of volume and I'll push past the 250 mark.
KevC86Icon...05-10-2018 @ 20:05 
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Naps, family time and good food.
Member 5141, 2869 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
5/10

Dumbell shoulder rotations - 2 sets.

Close grip bench press,

60,
100,
140 x 1/100 x 5 - 2 dropsets,
 Wraps,
140 x 2/100 x 5/3/2.

Plate pinch

10 + 5 - 20s, 20s.

DOH axle holds

105 x 20s, 20s.

Seated unilateral DB press

25 x 5, 5, 5.
KevC86Icon...07-10-2018 @ 15:44 
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Naps, family time and good food.
Member 5141, 2869 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
7/10 - Break the bar

Strict log press/monster DB

56/25,
96/50,
 Belt + wraps,
106/60 x 2/2 - 2 sets.

1 clean strict log

116 x 1,
116/106/96 x 2/2/2.

Sandbag carry

130 x 10m, 20m, 20m, 30m (2 pick ups), 10m.

Alternate DB curls

25 x 12, 12.

DB hammer curls

25 x 16, 16.


Fun little session today. Log was tricky due to some tired tris after fridays session.
KevC86Icon...09-10-2018 @ 19:24 
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Naps, family time and good food.
Member 5141, 2869 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
9/10

Dumbell shoulder rotations/inverted kettlebell press - 2 supersets.

TRX rows/chins - 2 supersets.

Cambered bar strict press

55,
75 x 2 emom x 49,
75 x 9.


Over 8000kg total volume overhead.
Mid back was pumped during this one. Grip stuff ditched due to sore arms following events, I'll add it to my other pressing session on friday.
KevC86Icon...11-10-2018 @ 20:11 
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Naps, family time and good food.
Member 5141, 2869 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
11/10

Adductor flexion/hanging knee raises - 2 supersets.

Wide stance TRX squats/calf stretch - 2 supersets.

Yoke grip, cambered bar squats

105,
145,
185,
 Belt,
225 x 2 e3m x 5.

Calf raises

Bw x 10, 10,
100 x 25.

Front squats

100,
140,
180 x 2, 2,
 Belt,
220 x 1.


Really couldn't be arsed tonight so swapped things around a bit to have a fun session rather than the volume fest i had planned.
First time hitting multiple doubles at 5 plates in a long while.
Front squats felt good as well.
Go team!
KevC86Icon...12-10-2018 @ 19:41 
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Naps, family time and good food.
Member 5141, 2869 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
12/10

Dumbell shoulder rotations - 2 sets.

Seated press, no back rest

60,
80,
 Wraps,
100 x 1 eomom x 25.

Plate pinch

10 + 10 - 10s, 10s.

DB hammer curls

25 x 5, 5.

DB wrist curls

25 x 8, 8.


Really hard work getting through this one, but pretty pleased to have managed it.
KevC86Icon...14-10-2018 @ 20:03 
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Naps, family time and good food.
Member 5141, 2869 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
14/10

Sumo deadlifts

100,
140,
180 x 2, 2,
220 x 1,
260 x 1,
 Belt,
300 x 1 - PB.

Deadlifts

180,
220,
 Belt,
260 x 1, 1, 1, 1, 1,
260 x 1 eomom x 15,
300 x 1, 1, 1.


A little sore from physio yesterday, but otherwise everything feeling pretty good.
25 reps at 260+, a long way from PB territory, but a fairly solid session none the less.
KevC86Icon...16-10-2018 @ 18:10 
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Naps, family time and good food.
Member 5141, 2869 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
16/10

Dumbell shoulder rotations/inverted kettlebell press - 2 supersets.

TRX rows/chins - 2 supersets.

1 power clean + strict log

85 x 2 emom x 10,
90 x 2 emom x 30,
95 x 2 emom x 9,
95 x 5.


A little over 9000kgs and a volume PB to boot.
KevC86Icon...18-10-2018 @ 18:18 
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Naps, family time and good food.
Member 5141, 2869 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
18/10

Adductor flexion/hanging knee raises - 2 supersets.

Wide stance TRX squats/calf stretch - 2 supersets.

Calf raises

100,
140.

Front squats

100,
140,
180 x 1 eomom x 5,
180 x 2 eomom x 10.


Really worn down today after 2 very intense training days at work so dialled back a fair bit on the volume. Tomorrow looks like being another rough one, but then ive a week off for my sons birthday so thats a plus.
KevC86Icon...19-10-2018 @ 19:31 
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Naps, family time and good food.
Member 5141, 2869 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 19.10.2018 @ 19:31 PM by KevC86
19/10

Dumbell shoulder rotations - 2 sets.

Seated press, no back rest

40,
60 x 2 emom x 10,
60 x 3 emom x 30,
60 x 4 emom x 5,
60 x 14/2/4.

TRX triceps extensions/TRX curls - 2 supersets.

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