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KevC86		...	17-11-2023 @ 19:11
Member 5141, 4094 posts SQ 300, BP 180, DL 350 830.0 kgs @ 130kgs UnEq	17/11 Stretching, 10 mins Fat gripz dead hang Single leg squats Strict log 74, 95 x 3, 3, 3, 100 x 2, 105 x 2, Belt, 110 x 1, 1, 1 clean + sleeves, 110 x 3, Raw, 94 x 5, 5. 24" box jumps, 5 emom x 3. TRX squats 30" box jumps, 3 emom x 3. Deadlift 140, 180 x 2 emom x 3, 200 x 1, 1, Straps + belt, 200 x 1 e30s x 6, 5s eccentric + beltless, 220 x 5.
KevC86		...	20-11-2023 @ 06:40
Member 5141, 4094 posts SQ 300, BP 180, DL 350 830.0 kgs @ 130kgs UnEq	18/11 - 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, 3 emom x 3. Yoke press 72.5, 82.5, 92.5 x 1 e30s x 4, 102.5 x 1 e30s x 2. Anvil farmers walk, 21 x 45m emom x 3. Donkey calf raises/calf raises Yoke 182.5 x 22.5m emom x 6. Sandbag carry, 90 x 20m, 20m, 30m. Wide grip pulldowns to rear, 50 x 10 emom x 3. Bent over laterals, 12.5 x 12 emom x 3. Box jumps, 36" x 3 emom x 3. Axle clean + jerk 60, 80, 100 x 1, 2, 1, 110 x 1, 1, 120 x f, 1. Atlas stones 90, 100, 130.
KevC86		...	20-11-2023 @ 06:40
Member 5141, 4094 posts SQ 300, BP 180, DL 350 830.0 kgs @ 130kgs UnEq	20/11 Stretching Fat gripz dead hangs/leg raises Floor press 60, 80 x 10 emom x 4. Barbell rows Varying grips, 85 x 8 emom x 6. Echo bike, 10 cals emom x 5. 24" box jumps, 5 emom x 3. Calf raises Front rack calf raises 30" box jumps, 3 emom x 3. BTN push press 60, 80 x 1 e45s x 5, 100 x 1. BTN strict press 60 x 5 emom x 3. Fat gripz extreme chins, 4 emom x 3. Narrow grip triceps dips, 12 emom x 3.
KevC86		...	21-11-2023 @ 05:20
Member 5141, 4094 posts SQ 300, BP 180, DL 350 830.0 kgs @ 130kgs UnEq	21/11 Stretching, 15 mins Fat gripz hanging leg raises Banded ab crunches, (G) 3" Deficit deadlift 100, 140, Straps, 180 x 5 e90s x 4, 200 x 5, 240 x 1 emom x 2. Strict log 74, 94 x 1 emom x 2, 1 clean, 94 x 3 emom x 2, 104 x 1, 109 x 1, 114 x 1, Belt + sleeves, 119 x 1, 121.5 x 1. Banded triceps pushdowns, (B), 50, 25.
KevC86		...	23-11-2023 @ 16:01
Member 5141, 4094 posts SQ 300, BP 180, DL 350 830.0 kgs @ 130kgs UnEq	23/11 Stretching Fat gripz hanging knee raises/chins Emom metcon, 20 mins, 1. Axle rows, 80 x 10, 2. Fat gripz xtreme hammer grip chins, 3, 3. Strict press, 75 x 5, 4. Echo bike, 10 cals. Strict press 85 x 3, 95 x 2, 90 x 3, 100 x 2. BTN push press 80 x 1, 1, 1. Front rack calf raises, 80. Jerk 80 x 3 emom x 3, Wraps, 100 x 2, Belt, 120 x 1. Incline block press 80, 100 x 3 emom x 3, 120 x 1, 1, 3. 3hrs sleep on a couch last night made this a rough one.
KevC86		...	24-11-2023 @ 05:15
Member 5141, 4094 posts SQ 300, BP 180, DL 350 830.0 kgs @ 130kgs UnEq	24/11 Stretching, 10 mins Reverse hyperextension 30" box jumps Deadlift 140, 180, Straps, 220, Belt, 260, 280 x 1, 1, 3. E30s metcon, 4.5 mins, 1. Fat gripz wide grip chins, 3, 2. Power upright rows, 60 x 6. 3. 30" box jumps, 3. Hips very tight so took a while to get in to this one.
KevC86		...	29-11-2023 @ 16:40
Member 5141, 4094 posts SQ 300, BP 180, DL 350 830.0 kgs @ 130kgs UnEq	29/11 Stretching Fat gripz hanging knee raises Fat gripz chins / trap 3 raises Calf raises/step ups Air squats/front rack calf raises Front squats 100. Squats 100 x 5. Paused squats 100, 140, 180. Jerk 60, 80, 90, 100, 110. Strict press 80 x 2 emom x 3, 85 x 2 emom x 3, 90 x 2 emom x 2. Triceps dips, 4s eccentric/5s concentric, 5.
KevC86		...	01-12-2023 @ 05:20
Member 5141, 4094 posts SQ 300, BP 180, DL 350 830.0 kgs @ 130kgs UnEq	30/11 Stretching DB curls/DB press/DB rear delt raises/hanging knee raises Emom metcon, 10 mins, 1. Strict press, 60 x 8, 2. Box jumps, 24" x 8. Emom metcon, 10 mins 1. Fat gripz xtreme hammer grip chins, 3, 2. TRX squats, 15. Emom metcon, 10 mins 1. Barbell rows, 80 x 12, 2. DB side laterals, 12.5 x 8. Incline block press 80, 90 x 5 emom x 5.
KevC86		...	01-12-2023 @ 05:20
Member 5141, 4094 posts SQ 300, BP 180, DL 350 830.0 kgs @ 130kgs UnEq	1/12 Stretching, 10 mins Reverse hyperextension/fat gripz dead hangs/banded shoulder dislocations Strict log 74, 94, 114 x 1, 1, Belt, wraps + sleeves, 124 x f, f. E30s metcon, 3 mins, 1. Fat gripz wide grip chins, 3, 2. 30" box jumps, 3. E30s metcon, 3 mins, 1. Power upright rows, 60 x 6, 2. Wide grip triceps dips, 5. Wide grip triceps dips, 12. Fat gripz extreme hammer grip chins, 5.
KevC86		...	02-12-2023 @ 21:26
Member 5141, 4094 posts SQ 300, BP 180, DL 350 830.0 kgs @ 130kgs UnEq	2/12 - HSU Reverse incline treadmill Yoke press 72.5, 92.5, 112.5 x 1, 1 - shockingly easy. Sandbag press 70, 80, 90, 70/80/90 in 18s. 10m Sandbag sprints 70/80/90 in 22s, 90/80/70 in 22s. Box jumps 30" x 3, 3, 36" x 3, 3. 1 clean log press 60 x 3, 3, 3, 80 x 3, 3, 3, 100 x 1, 110 x 1, 1, FTOH, 110 x 2. Stones 90, 140. Deadlift 170, 220, Suit, 220, 260, Belt, 260.
KevC86		...	04-12-2023 @ 05:13
Member 5141, 4094 posts SQ 300, BP 180, DL 350 830.0 kgs @ 130kgs UnEq	Post Edited: 04.12.2023 @ 05:14 AM by KevC86 4/12 Stretching TRX squats/banded shoulder dislocations, 15 emom x 3. Fat gripz extreme hammer grip chins, 3 emom x 3. Fat grips chins, 3 emom x 3. Incline block press, 60 x 12 emom x 4. Hanging leg raises, 12 emom x 3. Fat gripz scapula pull ups, 5 emom x 3. Barbell rows, 60 x 12 emom x 3. Calf raises, 100 x 15 emom x 3. Front rack calf raises, 100 x 10 emom x 3. Strict press 60 x 8 emom x 3. BTN strict press, 60 x 3 emom x 3. BTN push press 80 x 1, 2, 3.
KevC86		...	05-12-2023 @ 08:23
Member 5141, 4094 posts SQ 300, BP 180, DL 350 830.0 kgs @ 130kgs UnEq	5/12 Stretching, 15 mins Hanging leg raises Reverse hyperextension 30" box jumps Fat grips extreme hammer grip chins Fat grips wide grip chins 3" Deficit deadlift 100, 140, Straps, 180 x 5 e90s x 2, 200 x 5, 220 x 1, 240 x 1. Seated press - no back rest 60 x 3, 3, 5 emom x 3, 80 x 2, 2. BTN seated press - no back rest 60. Behind the back shrugs, 100 x 12 emom x 3. Shrugs, 100 x 10 emom x 3. Wide grip chins, 5.

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