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KevC8629/10/23 @ 12:23
29/10
Stretching
Henchgrip bar curls / standing triceps extension
17,
27,
32,
37,
42.
Henchgrip bar skullcrushers / seated DB curls
32 / 12.5.
Deadlift
100,
140,
180 x 2 emom x 5,
200 x 1 emom x 3.
Pendlay rows
140 x 3 emom x 5.
Wide grip dips / close grip dips, 5/5, 8/8.
Stretching
Henchgrip bar curls / standing triceps extension
17,
27,
32,
37,
42.
Henchgrip bar skullcrushers / seated DB curls
32 / 12.5.
Deadlift
100,
140,
180 x 2 emom x 5,
200 x 1 emom x 3.
Pendlay rows
140 x 3 emom x 5.
Wide grip dips / close grip dips, 5/5, 8/8.
KevC8630/10/23 @ 19:26
30/10
Stretching
Fat gripz dead hangs
Floor press
60,
90,
110,
130 x 1 emom x 3,
90 x 5 emom x 4, 8.
Barbell rows
90,
110 x 8 emom x 3.
30" box jump/fat gripz chins, 3/3 emom x 3.
Strict log
74,
80 x 3 emom x 3,
85 x 3,
90 x 3,
110 x 1.
Echo bike, 12 cals emom x 5.
DB side laterals, 8s eccentric/8s concentric, 8 x 6f7.
Stretching
Fat gripz dead hangs
Floor press
60,
90,
110,
130 x 1 emom x 3,
90 x 5 emom x 4, 8.
Barbell rows
90,
110 x 8 emom x 3.
30" box jump/fat gripz chins, 3/3 emom x 3.
Strict log
74,
80 x 3 emom x 3,
85 x 3,
90 x 3,
110 x 1.
Echo bike, 12 cals emom x 5.
DB side laterals, 8s eccentric/8s concentric, 8 x 6f7.
KevC8631/10/23 @ 20:02
31/10
Stretching, 15 mins
Banded ab crunches, (G)
Fat gripz dead hangs
Front rack calf raises
60,
100,
140.
Front squats
60,
100,
140 x 3, 3,
160 x 3,
140 x 8.
BTN push press
60.
Wide grip triceps dips, 5, 5, 5.
Deadlift
140,
180 x 2 emom x 3,
200 x 1, 1,
Straps,
200 x 5,
240 x 1,
Belt,
280 x 1.
Seated shoulder press
60,
80 x 2, 2,
100 x 1,
110 x 5 - partial presses.
Fat gripz chins, 5, 10.
Stretching, 15 mins
Banded ab crunches, (G)
Fat gripz dead hangs
Front rack calf raises
60,
100,
140.
Front squats
60,
100,
140 x 3, 3,
160 x 3,
140 x 8.
BTN push press
60.
Wide grip triceps dips, 5, 5, 5.
Deadlift
140,
180 x 2 emom x 3,
200 x 1, 1,
Straps,
200 x 5,
240 x 1,
Belt,
280 x 1.
Seated shoulder press
60,
80 x 2, 2,
100 x 1,
110 x 5 - partial presses.
Fat gripz chins, 5, 10.
KevC8602/11/23 @ 19:20
2/11
Stretching, 10 mins
Dead hang
Narrow triceps dips, 10 emom x 3.
Cambered bar rows
105 x 5 emom x 5.
Cambered bar calf raises, 105 x 15, 15, 15.
Front rack cambered bar calf raises, 105 x 10, 10, 10.
30" box jumps, 8 emom x 3.
Cambered bar jerks
65,
85,
105 x 1, 1,
Belt,
110 x 1,
115 x 1.
Incline cambered bar press
65,
85,
105 x 3 emom x 3.
Cambered bar front squats
105,
125,
145,
165 x 1.
Cambered bar squats
65 x 10, 10, 10.
TRX squats, 20, 20, 20.
Stretching, 10 mins
Dead hang
Narrow triceps dips, 10 emom x 3.
Cambered bar rows
105 x 5 emom x 5.
Cambered bar calf raises, 105 x 15, 15, 15.
Front rack cambered bar calf raises, 105 x 10, 10, 10.
30" box jumps, 8 emom x 3.
Cambered bar jerks
65,
85,
105 x 1, 1,
Belt,
110 x 1,
115 x 1.
Incline cambered bar press
65,
85,
105 x 3 emom x 3.
Cambered bar front squats
105,
125,
145,
165 x 1.
Cambered bar squats
65 x 10, 10, 10.
TRX squats, 20, 20, 20.
KevC8604/11/23 @ 14:57
3/11
Stretching, 10 mins
Sack toss / slam ball throw
Stone carry / sandbag carry
60 x 25m / 40 x 25m e90s x 3.
Fat gripz dead hang
Fat gripz chins, 8, 8.
Wide grip chins to rear, 3, 3.
30" box jumps, 5 emom x 3.
Strict log
74,
94 x 1, 1,
104 x 1,
109 x 1,
Sleeves,
114 x 1,
Belt,
116.5 x 1,
Raw + 1 clean,
94 x 3 emom x 3.
Henchgrip bar skullcrushers
37,
57.
Henchgrip bar skullcrushers / close grip press
57 x 5 / 57 x 10.
Henchgrip bar seated overhead extensions
37 x 10, 10, 10.
Stretching, 10 mins
Sack toss / slam ball throw
Stone carry / sandbag carry
60 x 25m / 40 x 25m e90s x 3.
Fat gripz dead hang
Fat gripz chins, 8, 8.
Wide grip chins to rear, 3, 3.
30" box jumps, 5 emom x 3.
Strict log
74,
94 x 1, 1,
104 x 1,
109 x 1,
Sleeves,
114 x 1,
Belt,
116.5 x 1,
Raw + 1 clean,
94 x 3 emom x 3.
Henchgrip bar skullcrushers
37,
57.
Henchgrip bar skullcrushers / close grip press
57 x 5 / 57 x 10.
Henchgrip bar seated overhead extensions
37 x 10, 10, 10.
KevC8604/11/23 @ 14:57
4/11 - HSU
Reverse incline treadmill
Anvil farmers walk, 21 x 45m emom x 3.
Sandbag carry, 70 x 40m emom x 3.
Yoke
152.5 x 22.5m emom x 2,
192.5 x 22.5m emom x 2,
232.5 x 22.5m emom x 2.
Leg ext, 6 x 15 emom x 3.
Seated leg curls, 40 x 15 emom x 3.
Thick bar chins, 5 emom x 3.
Thick bar hanging leg raises, 10 emom x 3.
Thick bar wide grip chins, 3 emom x 3.
MDB press
53,
53 x 1 e30s x 8.
Yoke press
72.5,
82.5,
92.5 x 1 e30s x 8.
Sprints
Deadlift
180,
180 x 5 emom x 3.
Atlas stones
Up to,
80/90/105/120 to 72"/66"/60"/54".
Pulldowns to rear, 55 x 10 emom x 3.
Seated incline press, 30 x 20 emom x 3.
Wide grip pulldowns, 75 x 5 emom x 3.
Alternate DB curls, 18 x 12 emom x 3.
Rope cable pushdowns, 85 x 8 emom x 3.
Cable rear delt pulls, 50 x 12 emom x 3.
DB side laterals, 10 x 10 emom x 4.
Reverse incline treadmill
Anvil farmers walk, 21 x 45m emom x 3.
Sandbag carry, 70 x 40m emom x 3.
Yoke
152.5 x 22.5m emom x 2,
192.5 x 22.5m emom x 2,
232.5 x 22.5m emom x 2.
Leg ext, 6 x 15 emom x 3.
Seated leg curls, 40 x 15 emom x 3.
Thick bar chins, 5 emom x 3.
Thick bar hanging leg raises, 10 emom x 3.
Thick bar wide grip chins, 3 emom x 3.
MDB press
53,
53 x 1 e30s x 8.
Yoke press
72.5,
82.5,
92.5 x 1 e30s x 8.
Sprints
Deadlift
180,
180 x 5 emom x 3.
Atlas stones
Up to,
80/90/105/120 to 72"/66"/60"/54".
Pulldowns to rear, 55 x 10 emom x 3.
Seated incline press, 30 x 20 emom x 3.
Wide grip pulldowns, 75 x 5 emom x 3.
Alternate DB curls, 18 x 12 emom x 3.
Rope cable pushdowns, 85 x 8 emom x 3.
Cable rear delt pulls, 50 x 12 emom x 3.
DB side laterals, 10 x 10 emom x 4.
KevC8605/11/23 @ 13:46
5/11
Stretching
Fat gripz dead hangs
Floor press
60,
80 x 8 emom x 3.
Barbell rows
Varying grips,
80 x 5 emom x 9.
30" box jump/fat gripz chins, 3/3 emom x 3..
Strict log
74,
94 x 1 emom x 3,
1 clean,
94 x 3,
99 x 3.
Echo bike, 12 cals emom x 4.
Wide grip triceps dips, 5 emom x 3.
Narrow grip triceps dips, 5 emom x 3.
Stretching
Fat gripz dead hangs
Floor press
60,
80 x 8 emom x 3.
Barbell rows
Varying grips,
80 x 5 emom x 9.
30" box jump/fat gripz chins, 3/3 emom x 3..
Strict log
74,
94 x 1 emom x 3,
1 clean,
94 x 3,
99 x 3.
Echo bike, 12 cals emom x 4.
Wide grip triceps dips, 5 emom x 3.
Narrow grip triceps dips, 5 emom x 3.
KevC8608/11/23 @ 12:43
7/11
Stretching, 15 mins
Banded ab crunches, (G)
Fat gripz leg raises
Deadlift
100,
140,
180 x 2 emom x 3,
200 x 1 emom x 3,
Straps,
240 x 1 emom x 3,
Belt,
240 x 3,
260 x 3,
300 x 1.
Seated shoulder press
60,
70 x 5 emom x 5.
Front rack calf raises
70,
110.
Front squats
110,
130 x 5, 5, 1 - 5s eccentric + 3s pause.
Narrow grip triceps dips, 8 emom x 3.
Fat gripz chins, 6 emom x 3.
Fat gripz wide grip chins to rear, 3 emom x 3.
Stretching, 15 mins
Banded ab crunches, (G)
Fat gripz leg raises
Deadlift
100,
140,
180 x 2 emom x 3,
200 x 1 emom x 3,
Straps,
240 x 1 emom x 3,
Belt,
240 x 3,
260 x 3,
300 x 1.
Seated shoulder press
60,
70 x 5 emom x 5.
Front rack calf raises
70,
110.
Front squats
110,
130 x 5, 5, 1 - 5s eccentric + 3s pause.
Narrow grip triceps dips, 8 emom x 3.
Fat gripz chins, 6 emom x 3.
Fat gripz wide grip chins to rear, 3 emom x 3.
KevC8608/11/23 @ 13:53
8/11
Stretching, 10 mins
Fat gripz dead hang
Single leg squats
TRX squats
30" box jumps, 8 emom x 3.
Strict log
74,
94,
99 x 2,
104 x 2,
Belt,
109 x 2,
114 x 1,
Sleeves,
119 x 1.
Log clean
Belt,
94 x 1 e30s x 6.
Axle jerk
60,
80,
100 x 1 e30s x 6.
Stretching, 10 mins
Fat gripz dead hang
Single leg squats
TRX squats
30" box jumps, 8 emom x 3.
Strict log
74,
94,
99 x 2,
104 x 2,
Belt,
109 x 2,
114 x 1,
Sleeves,
119 x 1.
Log clean
Belt,
94 x 1 e30s x 6.
Axle jerk
60,
80,
100 x 1 e30s x 6.
KevC8610/11/23 @ 09:05
10/11
Stretching
Fat gripz hanging knee raises
Barbell rows
100,
140 x 3 emom x 6.
Deadlift
140.
3" Deficit deadlift
140,
160 x 5 emom x 3,
180 x 5 e90s x 2,
220 x 2 e90s x 2.
Fat gripz wide grip chins / trap 3 raises / calf raises
Strict press
60,
70 x 5 emom x 3,
80 x 5 e90s x 2,
100 x 2,
60 x 20.
Close grip dips, 8/8/3.
Stretching
Fat gripz hanging knee raises
Barbell rows
100,
140 x 3 emom x 6.
Deadlift
140.
3" Deficit deadlift
140,
160 x 5 emom x 3,
180 x 5 e90s x 2,
220 x 2 e90s x 2.
Fat gripz wide grip chins / trap 3 raises / calf raises
Strict press
60,
70 x 5 emom x 3,
80 x 5 e90s x 2,
100 x 2,
60 x 20.
Close grip dips, 8/8/3.
KevC8612/11/23 @ 18:19
12/11 - HSU
Reverse incline treadmill
Leg ext, 6 x 15 emom x 3.
Seated leg curls, 50 x 15 emom x 3.
Thick bar hanging leg raises, 10 emom x 3.
Thick bar chins, 5 emom x 3.
Yoke press
72.5,
82.5,
92.5 x 1 e30s x 4,
102.5 x 1 e30s x 4.
Anvil farmers walk, 21 x 45m emom x 3.
Calf stretch / sled drag
Sandbag carry, 90 x 15m e30s x 4.
Yoke
182.5 x 22.5m emom x 2,
222.5 x 22.5m emom x 2,
262.5 x 22.5m emom x 2.
Thick bar wide grip chins, 3 emom x 3.
MDB press
53 x 1 e30s x 6, 5.
Atlas stones
90,
105.
Log viper press, 60 x 8 emom x 3.
Wide grip pulldowns to rear, 50 x 10 emom x 3.
Box jumps, 36" x 3 emom x 3.
Hyperextensions, 12 emom x 3.
Reverse hyperextension, +100 x 12 emom x 3.
DB rear laterals/DB curls, 15 x 8/10 emom x 3.
Reverse incline treadmill
Leg ext, 6 x 15 emom x 3.
Seated leg curls, 50 x 15 emom x 3.
Thick bar hanging leg raises, 10 emom x 3.
Thick bar chins, 5 emom x 3.
Yoke press
72.5,
82.5,
92.5 x 1 e30s x 4,
102.5 x 1 e30s x 4.
Anvil farmers walk, 21 x 45m emom x 3.
Calf stretch / sled drag
Sandbag carry, 90 x 15m e30s x 4.
Yoke
182.5 x 22.5m emom x 2,
222.5 x 22.5m emom x 2,
262.5 x 22.5m emom x 2.
Thick bar wide grip chins, 3 emom x 3.
MDB press
53 x 1 e30s x 6, 5.
Atlas stones
90,
105.
Log viper press, 60 x 8 emom x 3.
Wide grip pulldowns to rear, 50 x 10 emom x 3.
Box jumps, 36" x 3 emom x 3.
Hyperextensions, 12 emom x 3.
Reverse hyperextension, +100 x 12 emom x 3.
DB rear laterals/DB curls, 15 x 8/10 emom x 3.
KevC8614/11/23 @ 05:58
13/11
Stretching
Fat gripz dead hangs
Floor press
60,
80 x 10 emom x 3.
Barbell rows
Varying grips,
80 x 8 emom x 6.
Echo bike, 10 cals emom x 5.
24" box jump, 10 emom x 3.
Narrow grip triceps dips, 8 emom x 3.
Calf raises
Front rack calf raises
BTN push press
60,
70 x 3 emom x 3,
80 x 3, 3.
Fat gripz extreme chins, 3 emom x 3.
Back on the early morning training bandwagon. 4am baby!
Stretching
Fat gripz dead hangs
Floor press
60,
80 x 10 emom x 3.
Barbell rows
Varying grips,
80 x 8 emom x 6.
Echo bike, 10 cals emom x 5.
24" box jump, 10 emom x 3.
Narrow grip triceps dips, 8 emom x 3.
Calf raises
Front rack calf raises
BTN push press
60,
70 x 3 emom x 3,
80 x 3, 3.
Fat gripz extreme chins, 3 emom x 3.
Back on the early morning training bandwagon. 4am baby!
KevC8614/11/23 @ 05:59
14/11
Stretching, 15 mins
Fat gripz hanging knee raises
Strict log
74,
94 x 1 emom x 3,
1 clean,
94 x 3 emom x 3,
99 x 1,
104 x 1,
109 x 1,
Belt,
114 x 1,
Sleeves,
120 x 1.
3" Deficit deadlift
100,
140,
170 x 5, 5, 5, 5,
Straps,
190 x 5,
230 x 2,
250 x 2.
Banded ab crunches, (G)
Stretching, 15 mins
Fat gripz hanging knee raises
Strict log
74,
94 x 1 emom x 3,
1 clean,
94 x 3 emom x 3,
99 x 1,
104 x 1,
109 x 1,
Belt,
114 x 1,
Sleeves,
120 x 1.
3" Deficit deadlift
100,
140,
170 x 5, 5, 5, 5,
Straps,
190 x 5,
230 x 2,
250 x 2.
Banded ab crunches, (G)
KevC8616/11/23 @ 05:25
15/11
Stretching
Fat gripz hanging knee raises
Fat gripz chins / trap 3 raises
Seated shoulder press
60,
75 x 5 emom x 5.
Calf raises/box jumps
TRX squats/front rack calf raises
Front squats
100,
140 x 3, 3, 3,
160 x 3.
Unilateral banded pushdowns, (R/B)
TRX pistol squats
Stretching
Fat gripz hanging knee raises
Fat gripz chins / trap 3 raises
Seated shoulder press
60,
75 x 5 emom x 5.
Calf raises/box jumps
TRX squats/front rack calf raises
Front squats
100,
140 x 3, 3, 3,
160 x 3.
Unilateral banded pushdowns, (R/B)
TRX pistol squats
KevC8616/11/23 @ 05:26
16/11
Stretching
Fat gripz hanging knee raises/chins
Barbell rows
60,
100 x 5 emom x 5,
120 x 3 emom x 5.
Strict press
60,
72.5 x 5 emom x 3,
82.5 x 5 e90s x 2,
92.5 x 3, 3.
Jerk
72.5,
82.5 x 3 emom x 3.
BTN push press
82.5 x 1 e30s x 3.
Wide grip triceps dips, 5 e30s x 5.
Stretching
Fat gripz hanging knee raises/chins
Barbell rows
60,
100 x 5 emom x 5,
120 x 3 emom x 5.
Strict press
60,
72.5 x 5 emom x 3,
82.5 x 5 e90s x 2,
92.5 x 3, 3.
Jerk
72.5,
82.5 x 3 emom x 3.
BTN push press
82.5 x 1 e30s x 3.
Wide grip triceps dips, 5 e30s x 5.
12345678910848586878889909192939495