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| KevC86 |  | ... | 01-09-2023 @ 17:26 |
 Member 5141, 4205 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 25/8 Stretching, 10 mins Trunk twists Chins 30" box jumps 1 motion sack toss, 24. Metcon, emom sets, 9 mins Banded leg curls, (B), 8, Pendlay rows, 140 x 3, Toes raised good mornings, 15 x 12. Deadlift 180, 220, Suit, 220, Belt, 260, 290 x 1, 310 x 1, 1. SLDL 5s eccentric, 220 x 1, 1, 1. Barbell rows 180 x 3, 3, 3. Wide grip chins, 3, 3, 8. | ||
| KevC86 | | ... | 04-09-2023 @ 19:38 |
Member 5141, 4205 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 4/9 Kneehab, 10 mins Stretching, 10 mins Front squats 100, 140, Belt, 160 x 3 eomom x 3. Sack toss, 24 Metcon, emom sets, 9 mins, Sack toss, 24 x 3, Upright rows, 60 x 5, Chin ups, 5. Viper press 74, 94, Belt, 1 clean/2 presses, 100 x 1, 1, 1. Plate flip Plate snatch Metcon, emom sets, 6 mins, Echo bike, 20s on, Strict barbell rows, 100 x 10. Floor press 100, 60 x lots, rest pause. Strict press 60 x 5/5/5/5. | ||
| KevC86 | | ... | 06-09-2023 @ 18:34 |
Member 5141, 4205 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 6/9 Kneehab, 10 mins Stretching, 10 mins Calf raises 100. Metcon, emom sets, 9 mins, Sack toss, 24 x 3, Viper press, 74 x 3, Chin ups, 5. 1 clean strict log 74 x 5 emom x 3. Front squats 100, 120 x 3 eomom x 3. Metcon, emom sets, 6 mins, Echo bike, 20s on, Incline block press, 80 x 3. Incline block press 80 x 3 emom x 5, 80 x 5/5/5/5/5. Strict press 60, 80, 100 x 1. Metcon, emom sets, 9 mins, Behind the neck strict press, 60 x 5, Wide grip chins, 4, DB side laterals, 12.5 x 8. | ||
| KevC86 | | ... | 08-09-2023 @ 15:11 |
Member 5141, 4205 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 8/9 Kneehab, 10 mins Stretching, 10 mins Calf raises 50. Sandbag carry 50 x 10m/10m emom x 4, 15m/15m in 11s. Farmers walk 63 x 22.5m emom x 4, 22.5m/22.5m in 19s. Log viper press 60 x 3 emom x 5. Deadlift 100, 140 x 3 emom x 3. Stones 80. | ||
| KevC86 | | ... | 12-09-2023 @ 18:33 |
Member 5141, 4205 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 12/9 Stretching 20" box jumps, 10 emom x 10. Chins, 4 emom x 5. Wrist rolling DB seated press 30 x 8 emom x 3. Incline block press 60 x 10 emom x 4. Front rack calf raises 60 x 15, 15, 15. Calf raises 100 x 15, 15, 15. Echo bike 10 cals emom x 5. Push jerk 60 x 1 e30s x 5, 80 x 1, 1, 1, 1. Banded triceps pushdowns (G), 25, 20. Sack toss 24. | ||
| KevC86 | | ... | 22-09-2023 @ 18:29 |
Member 5141, 4205 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 22/9 - HSU Stretching Seated leg curls Deadlift 170, Suit, 170, 210, 250. Reverse incline treadmill, 5 mins Metcon, emom sets, 10 mins Sandbag carry, 90 x 20m, Anvil farmers walk, 21 x 20m. 21lg anvil carry x 20m / 22.5m sprint / 90kg sandbag x 20m in 23s. Leg press 80 x 20, 20, 20. 60mm axle clean + strict 70. Incline chest press machine +40 x 10, 15, 15. Rope triceps pushdowns 50 x 20, 20, 20. Rope cable curls 50 x 20, 20, 20. Wide grip behind the back pulldowns 45 x 10, 10, 10. Straight arm pulldowns 30 x 8, 8. 1 arm cable rows 50 x 10, 10, 10. Thich bar wide grip bw hangs Unilateral DB side laterals, 10 x 5/5/5 Bent over laterals, 18 x 6, 6, 6. First session in the new deadlift suit. Very promising | ||
| KevC86 | | ... | 24-09-2023 @ 05:26 |
Member 5141, 4205 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 23/9 Sack toss 24. Hub hold farmers walk / MDB carry 12.5 x 20m / 63 x 20m emom x 3. Stretching, 10 mins 24" box jumps, 10 emom x 3. Calf raises 100. Echo bike / chins, 8 cals/5 emom x 3. Squats 100, 140 x 2 emom x 3. Wide stance half squats 140 x 5 emom x 3. Wide grip chins, 1/1/1, 1/1/1, 1/1/1. | ||
| KevC86 | | ... | 24-09-2023 @ 08:11 |
Member 5141, 4205 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 23/9 Stretching, 15 mins Dead stop chins, 3 x 3. Wide grip chins, 3 x 3. Strict press 60, Emom set, 70 x 6, 80 x 3, 90 x 1, 75 x 6, 85 x 1 - 8s eccentric. Barbell rows 85 x 5, 5, 5. Snatch grip deadlift 100, 140 x 2, 2, 5, 160 x 5, 180 x 1. Shrugs 100 x 12, 12. Banded triceps pushdowns, (R/G), 20, 20, 20. Everything feeling pretty good so this will be the nominal end of my restoration work. Start more direct work towards the bigger goals next week. | ||
| KevC86 | | ... | 26-09-2023 @ 15:49 |
Member 5141, 4205 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 26/9 Stretching 20" Box hops Log cleans 74, 94, 114 x 2, 2, 134 x 1, 1. Floor press 60, 100 x 1, 2, 1, 5 eomom x 3, 8. Echo bike, 10 cals emom x 3. Calf raises 100 x 10, 10, 10. Half squats 100. Squats 100, 140, 160 x 3 eomom x 3, 100 x 15. Push jerk 60, 80 x 2, 1 e45s x 5, 100 x 1, 1. | ||
| KevC86 | | ... | 27-09-2023 @ 19:38 |
Member 5141, 4205 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 27/9 Stretching, 15 mins Barbell rows 100 x 5, 5, 5. Wide grip chins, 3, 3, 3. Barbell rows 140 x 3, 3, 3. Hammer grip chins, 8, 6, 6. Axle calf raises 60, 80. Axle strict press 60, 80, Wraps, 100 x 1, 1, 60 x 8, 8, 8, 70 x 6, 6, 80 x 5, 5, 90 x 3, 3, 100 x 1. Snatch grip deadlift 140, 160 x 5, 5, 10, 200 x 2, 2, 240 x 1. DOH fat gripz barbell hold 100 x 15s e45s x 3, Fat gripz extreme, 100 x 12s. TRX curls/extensions | ||
| KevC86 | | ... | 29-09-2023 @ 17:01 |
Member 5141, 4205 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 29/9 Stretching, 10 mins 24kg Sack toss Dead hang Squat rack stretching, 15 mins 100kg Calf raises Kneeling jump / chins, 3/3 emom x 3. Box jumps 30" x 5 emom x 3. Front squats 100, 140 x 5, 4, 5, 160 x 1, 1, 180 x 1. Incline block press 60, 80 x 5, 5, 100 x 5, 5, 120 x 3, 140 x 1. Pendlay rows 140 x 2, 2, 160 x 2, 2, 3, 100 x 12. Wide grip chins 3, 3, Fat gripz, 3, Fat gripz extreme, 2.5. | ||
| KevC86 | | ... | 02-10-2023 @ 21:47 |
Member 5141, 4205 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 30/9 - HSU Reverse incline treadmill, 5 mins Stretching Seated leg curls 30" box jumps Deadlift 70, 110, 150, Suit, 190, 230 x 2, 250 x 1, 1, 3. Anvil farmers walk, 21 x 20m emom x 4, 107.5m. Sandbag carry, 80 x 40m emom x 3. Leg press +150 x 20 e90s x 3. Sandbag over shoulder 80 x 5 emom x 3. Power clean + strict log 60 x 3, 80 x 3, 3, 3. Viper press 100 x 2, Wraps + belt, 100 x 3, Raw + 1 clean, 100 x 3. Atlas stones Up to 90/108/115 to 72"/66"/60". Machine incline press +60 x 12 emom x 2, 7. Leg extensions 8 x 8 emom x 3. Adductor 60 x 15, 80 x 10, 10. Abductor 10 x 20 emom x 2, 25. Viking press +40 x 12 emom x 2, Facing away, +40 x 10 emom x 2. Wide grip pulldowns to rear 45 x 10 emom x 3. Cable rope pushdowns/cable rope curls 75 x 10/60 x 10 emom x 3 50 x 10/3 emom x 3. | ||
| KevC86 | | ... | 02-10-2023 @ 21:47 |
Member 5141, 4205 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 2/10 Stretching Floor press 60, 80, 100 x 1, 6 eomom x 3. 20" Box hops, 3, 3, 3. Hanging leg raises, 6, 6, 6. Calf raises 100 x 10, 10, 10. Squats 100, 140 x 3 emom x 3. Echo bike, 10 cals emom x 3. Fat gripz extreme wide grip chins / chins 3/3 emom x 2. Strict press 60 x 10, 8, 6. Banded triceps pushdowns, (R/G), 15 emom x 3. Barbell rows 100 x 10 emom x 3. 24" Box jumps, 8 emom x 3. Seated DB side laterals 12.5 x 6 emom x 3. Power upright rows 60 x 6 emom x 3. 30" box jumps, 5 emom x 3. TRX squats, 20 emom x 3. | ||
| KevC86 | | ... | 04-10-2023 @ 21:01 |
Member 5141, 4205 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 4/10 Stretching, 15 mins Axle power upright rows 40 x 6 emom x 3. Sack toss, 4 emom x 3. Wide grip chins, 3 emom x 3. Axle rows 80 x 10 emom x 3. Banded ab crunches, (G), 15 emom x 3. Hammer grip chins, 5 emom x 3. Axle calf raises 100 x 15 emom x 3. Axle strict press 60, 80, 90, Belt + wraps, 95 x 1, 100 x 1, 105 x 1, 107.5 x 1 - 8s eccentric. Axle push jerks 80 x 2 e30s x 6. Axle snatch grip deadlift 120, 160 x 3, 3, 180 x 3, 200 x 3, 240 x 1, 250 x 1. DOH axle deadlift 120 x 3 emom x 5. Hanging trunk twists, 15 emom x 3. TRX curls, 15 emom x 3. | ||
| KevC86 | | ... | 05-10-2023 @ 21:57 |
Member 5141, 4205 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | 5/10 - HSU Reverse incline treadmill, 5 mins Sled drag +60 x 40m, 40m. Stretching 30" box jumps Front squats 105, 145 x 3 e90s x 3. Anvil farmers walk, 21 x 20m emom x 3. Squats 145 x 2 emom x 3. Seated leg curls 50 x 10/8/5. Axle clean + jerk 50, 70 x 2, 2, 90 x 2, 100 x 2, 110 x 1, Wraps + belt, 120 x 1. Leg press +80 x 20 emom x 3. Leg extensions 8 x 10 emom x 3. Adductor 80 x 20, 15, 10. Abductor 10 x 20 emom x 3. Log 1 clean + strict 60, 80, 90, 100 x 1 - 8s eccentric, 80 x 3 emom x 3. Machine incline press +45 x 15 emom x 3. Cable flyes +60 x 15 emom x 3. Atlas stones up to 90 x 3 to 66". Wide grip pulldowns to rear 45 x 10 emom x 3. Reverse hyperextension, 15 emom x 3. DB rows, 50 x 6 emom x 3. Viking press (Various grips, 20s rest) +20 x 8, 8, 8, 8. Unilateral triceps cable pulldowns, 50 x 8/6/6. Thick bar close grip chins, 5s eccentric, 1/1/1. | ||
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