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Depth check please

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KevC86Icon...27-03-2024 @ 15:36 
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Member 5141, 4531 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		27/3 - Kaos

Stretching, 10 mins.

Sack toss

Up to 26 x 2.

Sandbag load

120,
140,
150 x 1, 1.

Log clean + strict

47.5,
67.5,
87.5,
107.5
Belt + wraps,
112.5 x 1,
Sleeves,
112.5 x 2,
117.5 x 1.


Just having a feel on comp kit. All reasonably comfortable and pretty much as expected, I'm a long way short of 100% but hopefully in decent enough shape to get a Brits invite.

And as a bonus, my scales are weighing 1kg over so I'm closer to making weight than i thought.
KevC86Icon...28-03-2024 @ 21:14 
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Member 5141, 4531 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		28/3

Dead stop upright rows, 60 x 2 e30s x 4.

24" box jumps, 3 e30s x 4.

High pull, 100 x 2 e30s x 4.

Power clean, 100 x 1 e30s x 4.

30" box jumps, 3, 3, 3.

Front squat

100,
140,
180,
Sleeves + belt,
220 x 1.

Deadlift

220 x 1, 1, 1,
260,
Belt + suit,
260,
300 x 1.
KevC86Icon...29-03-2024 @ 16:25 
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Member 5141, 4531 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		29/3 - HSU

Treadmill, reverse incline walking, 7 mins.

Thick bar hanging trunk twists/scapula retraction pull ups, 10/5 emom x 3.

Strict log

63,
83,
103,
Belt, sleeves + wraps,
113,
63.

Keg carry, 55 x 20m e30s x 5.

Fat gripz extreme farmers walk, 43 x 10m/10m e45s x 3.

Farmers walk

83 x 10m/10m
Belt,
123 x 12m, 12m, 3m/3m/3m/3m/3m/3m/21m in 51s.

Sandbag load over 49"

Belt,
120,
145 x 3 in 40s.
KevC86Icon...01-04-2024 @ 13:03 
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Member 5141, 4531 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		1/4

Stretching, 20 mins.

1 clean strict log

74,
94,
Belt + wraps,
104 x 3,
109 x 3,
Sleeves + FTOH,
115 x 3.

Front squats

100,
140,
Belt,
160 x 3.

Deadlift

180,
220,
Belt,
250 x 3,
Suit,
260 x 3,
270 x 3.


Final session with any real weights done. Physio tomorrow to kickstart the deload.
KevC86Icon...05-04-2024 @ 12:52 
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Member 5141, 4531 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 05.04.2024 @ 12:52 PM by KevC86
3/4

Stretching, 20 mins.

1 clean strict log

74,
Belt,
84 x 3, 3
FTOH, sleeves + wraps,
85 X 3.

Deadlift

140,
180,
Belt,
210 x 3, 3, 3.

Front squats

100,
120 x 3,
Belt,
120 x 3.

Chins, 10.
KevC86Icon...05-04-2024 @ 12:53 
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Member 5141, 4531 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		5/4

Stretching, 20 mins.

1 clean strict log

44,
55 x 3, 3,
FTOH + belt,
55 X 3.

Deadlift

100,
Belt,
140 x 3, 3, 3.

Front squats

60,
80 x 3, 3.

Far gripz chins, 3, 3, 4.

30" Seated box jump, 1, 1.
KevC86Icon...09-04-2024 @ 19:25 
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Member 5141, 4531 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		7/4 Englands u105.

Comp went as expected given the broken toe and messed up prep. Achieved the goal of getting my Brits invite so a couple of months to try and get to 100% and go again.

9/4

Stretching, 10 mins.

Hammer grip chin ups, 10 e90s x 3.

24" Seated box jumps, 10 e90s x 3.

Triceps dips, 5 emom x 3.

BTN axle push jerk

Wraps,
40,
60 x 2 e45s x 3.

Axle push jerk

Wraps,
60 x 2 e45s x 3,
80 x 2 e45s x 3,
100 x 1 e45s x 3,
110 x 1 e45s x 3.

Axle power clean

60,
80 x 8 e90s x 3.

Axle floating deadlift

120,
160,
180 x 6 eomom x 2, 8.
KevC86Icon...10-04-2024 @ 04:56 
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Member 5141, 4531 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		10/4

Stretching, 10 mins.

Wide grip chin ups, 4 emom x 3.

30" Seated box jumps, 3 emom x 3.

BTN axle push press

Wraps,
60 x 2 e45s x 4.

Axle push jerk

Wraps,
60 x 2 e45s x 4.

Axle strict press

Wraps,
60,
70 x 10 eomom x 2, 8.

Triceps dips, 6 emom x 3.

Power upright rows

60 x 3 e30s x 3.

Pendlay rows

100,
120 x 8 e90s x 3.


Back on that 4am bandwagon.
KevC86Icon...12-04-2024 @ 15:11 
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Member 5141, 4531 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		11/4

Stretching, 10 mins.

Hammer grip chin ups, +10 x 5 e90s x 3.

24" Seated box jumps, 10 e90s x 3.

Squats

60,
100,
140 x 8, 8, 10,
Belt,
180 x 1 - strained (?) left hamstring.



Not a great time to hurt myself. Reasonably confident it's just a little pull, but called the session to be safe.
KevC86Icon...12-04-2024 @ 15:11 
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Member 5141, 4531 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		12/4

Stretching, 10 mins.

Echo bike

9 cals emom x 3.

BTN push press

60 x 2 e45s x 5.

Hammer grip chin ups, 8, 8, 6.

Triceps dips, 6 emom x 3.

Axle push jerk

80,
Wraps + belt,
100 x 2 emom x 3,
110 x 2 emom x 2,
Sleeves,
115 x 1,
120 x 1,
125 x 1,
130 x 1,
135 x 1.

DOH axle deadlift

140,
145,
150,
Chalk,
155,
160.
KevC86Icon...14-04-2024 @ 01:43 
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Member 5141, 4531 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 14.04.2024 @ 01:43 AM by KevC86
13/4

Incline treadmill reverse walking - 6 mins.

Stretching, 10 mins.

BTN push press

25,
45,
65 x 2 e45s x 4,
85 x 1, 1.

Squat bar half sumo deadlift

75,
115 x 5 emom x 3.

Seated unilateral leg curls, 30 x 10/10/10.

Sled drag

+80 x 30m, 30m,
+100 x 30m e90s x 4.

Unilateral leg extensions, 3 x 8/8/8.

Axle clean + push jerk

75,
Belt,
80,
100.

Metcon, emom sets, 15 mins,
1. DB side laterals, 10 x 10,
2. BTN wide grip pulldowns, 50 x 10,
3. BTN strict press, 50 x 8.

Metcon, emom sets, 10 mins,
1. Cable flyes, 60 x 12,
2. DB seated incline hammer curls, 15 x 8.
KevC86Icon...15-04-2024 @ 05:01 
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Member 5141, 4531 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 15.04.2024 @ 17:04 PM by KevC86
15/4

Stretching, 10 mins.

Echo bike, 9 cals emom x 3.

Hammer grip chins, 5 emom x 3.

BTN push jerk

Wraps,
60 x 2 e45s x 4.

Push jerk

Wraps,
60 x 2 e45s x 4.

Triceps dips, +12.5 x 3 emom x 3.

Scapula retraction pull ups, +12.5 x 5 emom x 3.

Power upright rows

60 x 5 emom x 3.

Barbell rows

100 x 3, 3, 8 e90s x 3.

Banded glute kickbacks, G x 10, 10, 10.

Push jerk

Wraps,
80 x 2 emom x 5.


Session two

Axle clean

80 x 2, 2, 2,
Belt,
100 x 1, 3,
120 x 1.

1 motion sack toss, 23.5 x 1 e20s x 10.

Hub hold farmers, 12.5 x 10m e20s x 6.

Banded triceps pushdowns, R x 30/12.
KevC86Icon...16-04-2024 @ 05:02 
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Member 5141, 4531 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		16/4

Stretching, 10 mins.

Axle floating deadlift

80,
100,
120 x 10,
130 x 10,
140 x 10.

TRX rows, 15, 15, 15.

Hammer grip chin ups, 12.

20" Seated box jumps, 3 emom x 3.

Wide grip triceps dips, 5 emom x 3.

BTN axle push jerk

60 x 2 e45s x 3.

Axle push jerk

80 x 2 e45s x 3,
100 x 1 e45s x 3,
Belt,
100 x 5,
110 x 1,
120 x 1.


Decent session. Starting to feel a bit more comfortable on the axle.
KevC86Icon...17-04-2024 @ 05:04 
Avatar
Member 5141, 4531 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		17/4

Stretching, 10 mins.

Wide grip chin ups, 4 emom x 3.

20" Seated box jumps, 3 emom x 3.

BTN axle push press

Wraps,
60 x 2 emom x 4.

Axle strict press

60 x 8,
65 x 8,
Belt, wraps + sleeves,
70 x 15.

Axle push jerk

70 x 2 emom x 4.

Wide grip triceps dips, 8 emom x 3.

Power upright rows

60 x 3 e30s x 3.

Pendlay rows

100 x 8 e90s x 3.

Banded glute kickbacks, G x 10, 10, 10.

Banded biceps curls, G x 12, 12, 12.
KevC86Icon...18-04-2024 @ 05:01 
Avatar
Member 5141, 4531 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		18/4

Stretching, 10 mins.

Echo bike

9 cals emom x 3.

BTN push press

60 x 2 e45s x 5.

Hammer grip chin ups, 6, 6, 6.

Wide grip triceps dips, 6 emom x 3.

Axle push jerk

80,
Wraps,
100,
Belt,
110,
Sleeves,
120 x 1, 1, 1,
Sleeveless,
100 x 2 emom x 5, 6.


Really struggled with the jerks. Turns out I'm not that mobile or powerful at 4am. Thankfully this will be back in its usual slot next week.

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