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KevC86Icon...28-12-2023 @ 14:55 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
28/12

Stretching, 10 mins

Squats

60,
100,
140,
180,
Belt,
180 x 1,
220 x 1, 1, 2.

Strict press

60,
80,
85 x 3, 13 rounds in 20 mins.

Strict press/fat gripz extreme chins

Belt,
100 x 1/2,
105 x 1/2,
110 x 1/2.
WiegieboardIcon...28-12-2023 @ 21:28 
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as crimson as my last victims underclothing.....
Member 899, 11358 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
That's some serious strict press volume. I'm gonna have to give that a try some time.
WiegieboardIcon...28-12-2023 @ 21:28 
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as crimson as my last victims underclothing.....
Member 899, 11358 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Post Edited: 28.12.2023 @ 21:28 PM by Wiegieboard
*double post*
KevC86Icon...30-12-2023 @ 15:21 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Thanks. It's stolen from The Dragon. Werk of 5s, 3s, 2s, then repeat with heavier weights for next 3 weeks.

30/12 - HSU

Reverse incline walking

Stretching, 15 mins.

Yoke press

60,
80,
90,
Belt,
100,
Wraps + sleeves,
110 x 3.

Sandbag over 53"

80,
110,
145 x 1, 2.

10m farmers walk

103,
123,
Belt,
143,
Hold,
173 x 5s.

Anvil carry/leg extensions

21 x 40m/8 x 10 emom x 5.

Machine unilateral chest press

+20 x 8/8/6.

Machine unilateral chest supported rows

+40 x 10/10/8.

Saxon bar deadlift

50,
80 x 1.

Log clean + strict

60,
80,
Belt,
100.

Log clean

120 x lots of singles.
KevC86Icon...01-01-2024 @ 09:56 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Happy new year

1/1

Stretching, 10 mins.

Seated box jumps/fat gripz extreme chins

Strict log

74,
80 x 5 eomom x 5.

Deadlift

140,
180,
200 x 5 eomom x 4,
Belt,
200 x 5.
KevC86Icon...01-01-2024 @ 09:56 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Happy new year

1/1

Stretching, 10 mins.

Seated box jumps/fat gripz extreme chins

Strict log

74,
80 x 5 eomom x 5.

Deadlift

140,
180,
200 x 5 eomom x 4,
Belt,
200 x 5.
KevC86Icon...02-01-2024 @ 05:54 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 02.01.2024 @ 05:55 AM by KevC86
2/1

Stretching, 10 mins.

Metcon, e45s sets, 4.5 mins,
1. Fat gripz extreme chins, 3,
2. Seated box jumps, 24" x 5.

Seated axle press

40,
60,
8s eccentric,
67.5 x 3 e90s x 3,
15s eccentric,
87.5 x 1 e90s x 2.

Metcon, e45s sets, 4.5 mins,
1. Sandbag clean + press, 40 x 8,
2. Plate pinch rows, (15+5) x 5.

Triceps dips, 8 emom x 3.

Axle rows

80,
110 x 6 emom x 3.

Echo bike, 9 cals emom x 5.

Axle behind the back hold, 110 x 15s emom x 3.
KevC86Icon...03-01-2024 @ 05:18 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 03.01.2024 @ 16:22 PM by KevC86
3/1

Stretching, 10 mins

Squats

100,
140,
160 x 3 e3m x 3.

Strict press

60,
80,
90 x 2, 16 rounds in 20 mins.

Calf raises

90 x 20, 20, 20.



Session 2

Sack toss, 21 x 3 emom x 10.
KevC86Icon...04-01-2024 @ 05:53 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
4/1

Stretching, 10 mins.

Echo bike, 8 cals emom x 3.

Log clean

74,
Belt,
74,
94,
114 x 1 emom x 5,
134 x 1, 1,
144 x 1.

1 clean strict log

84 x 3, 3.

1 clean + strict log/fat gripz chins

85 x 3/3 emom x 4.

Viper press, 85 x 8.
KevC86Icon...05-01-2024 @ 21:11 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
5/1 - HSU

Reverse incline walking, 7 mins

Anvil carry/leg extensions, 21 x 40m/8 x 10 emom x 3

Anvil carry/lying leg curls, 21 x 40m/30 x 6 emom x 3

Sandbag over 53"/abductor machine, 100 x 2/15 x 10 emom x 3

Sandbag over 53"/thick bar chins, 120 x 1/5 emom x 3

Sandbag over 53", 145 x 1 emom x 3.

Farmers walk/box jumps

63 x 10m/10m/30" x 3 emom x 3,
103 x 10m/10m/36" x 2 emom x 3.

Deadlift

110,
150,
190,
210,
Straps,
250,
280 x 1,
300 x 1.

60mm Axle 1 block clean + strict

60,
80 x 3, 3, 3.

60mm axle hold, 88 x 72s.

60mm axle block clean + strict, 88 x 8.


Really strong session
KevC86Icon...06-01-2024 @ 15:29 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
6/1

Stretching, 10 mins.

Sack toss, 21 x 3 emom x 5.

MDB press, 63.

Seated box jumps, 30" x 2, 2, 3.
KevC86Icon...07-01-2024 @ 16:35 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
7/1

Stretching, 10 mins.

Seated box jumps/fat gripz extreme chins, 30" x 3/3 emom x 3.

Strict log

74,
85 x 5 eomom x 5.

Deadlift

140,
180,
210 x 5 eomom x 4,
Belt,
210 x 5.

Echo bike

9cals emom x 3,
2.5 mins rest,
30 cals in 35s.


Going to miss the session on Wednesday so started next weeks sessions a day early.
KevC86Icon...08-01-2024 @ 06:09 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
8/1

Stretching, 10 mins.

Metcon, e45s sets, 4.5 mins,
1. Fat gripz extreme chins, 3,
2. Seated box jumps, 24" x 5.

Seated axle press

40,
60,
80,
8s eccentric,
72.5 x 3 e90s x 3.

Metcon, e45s sets, 4.5 mins,
1. Sandbag clean + press, 40 x 8,
2. Plate pinch rows, (15+5) x 6.

Triceps dips, 8 e45s x 3.

Axle rows

72.5,
112.5 x 6 emom x 3.

Axle behind the back hold, 112.5 x 15s emom x 2, 20s.


Hands were ruined by the end of this.
KevC86Icon...09-01-2024 @ 14:54 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
9/1

Stretching, 10 mins

Calf raises

100 x 20, 20, 20.

Front rack calf raises

100 x 10, 15, 15.

Strict press

60,
80 x 5. 12 sets in 20 mins.


Struggled this morning. Physio this afternoon and a little lie in tomorrow so should be fighting fit by Thursdays session.
KevC86Icon...11-01-2024 @ 05:05 
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Member 5141, 4265 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 11.01.2024 @ 19:47 PM by KevC86
11/1

Stretching, 10 mins.

Echo bike, 10 cals emom x 3.

Seated box jumps/fat gripz extreme chins, 24" x 5/3 emom x 3.

Log clean

74 x 3 emom x 3,
Belt,
94 x 2, 2, 2,
114 x 2, 1,
134 x 1, 1, 1.

Beltless deadlift, 12 mins to max, up to 280 x 2.


Session two

Sack toss, 21 x 3 emom x 10.

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