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Depth check please

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KevC86Icon...09-10-2024 @ 18:19 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		9/10 - HSU

Reverse incline treadmill, 5 mins.

Stretching

Deadlift

140,
220,
260,
310 x 1 - PB,
Suit,
260 x 1, 1,
Belt,
260 x 1, 5,
310 x 3,
340 x 1.

Log press

60,
Belt,
80,
110 x 1 - knee twinge.

Sandbag picks, up to 145 x 2.

Farmers walk

60,
100 x 10m emom x 4, 10m/10m.

Leg extensions, 8 x 25/20/15.

Kneeling jumps

Thick bar BW hang, 70s - PB?
KevC86Icon...10-10-2024 @ 04:51 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		10/10

TRX squats, 12 e45s x 3

Donkey calf raises, 12 e45s x 3.

DB side laterals, 12.5 x 8 e45s x 3.

Chin ups, 4 e45s x 3.

TRX rows, 12 e45s x 3.

Log power clean + strict, 74 x 5 e45s x 3.

Wide grip triceps dips, 6 e45s x 3.

TRX squats, 12 e45s x 3.

Cambered bar strict press, 60 x 5 e45s x 3.

Air squats, 8 e45s x 3.

DB rear delt raises, 12.5 x 10 e45s x 3.

Kneeling jumps, 3 e45s x 3.

Alternate DB hammer curls, 12.5 x 30 e45s x 3.

TRX triceps extensions, 20.


40 sets in 30 mins. Fun.
KevC86Icon...11-10-2024 @ 16:40 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		11/10

Sack toss, 5, 5, 5.

Kneeling jump into 30" box jump, 3, 3, 3.

Stretching

Power clean + strict log

74 x 3, 3, 3,
94 x 1, 2, 3.

1 clean strict log

114 x 1,
94 x 5, 4 - feinted a little bit.

1 clean log press

Belt,
74 x 3, 3,
94 x 3, 3,
114 x 1, 1, 1,
Beltless,
74 x 2 emom x 5.

Cambered bar instability strict press

25 (+40) x 3, 3,
20s eccentric,
45 (+40) x 1.

Cambered bar incline press

25,
65,
85 x 3,
105 x 1.

Incline bench DB rear delt flies, 12.5 x 10, 10, 10, 10.

Seated DB side laterals, 12.5 x 6, 6, 6.

Stretching

Press ups, 15/10, 15/10.
KevC86Icon...14-10-2024 @ 04:31 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		12/10

Deadlift

100,
140,
180,
220,
Belt,
260,
Suit + belt,
260 x 3, 3, 3.

Pendlay rows, 140 x 5, 5, 5.

BTN strict press, 40 x 3, 3, 20.

Strict press, 60 x 3, 3, 18.
KevC86Icon...14-10-2024 @ 04:31 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		14/10

Echo bike, 15s on/30s off, 4 mins, 55 cals.

Stretching

Incline block press

60,
100 x 5 emom x 3.

Air squats, 10 emom x 3.

Stretching

Strict press, 60 x 8 emom x 3.

BTN strict press, 60 x 3 emom x 3.

6" deficit deadlift, 80 x 5 emom x 3.

Air squats, 10 emom x 3.

Donkey calf raises, 15 emom x 3.
KevC86Icon...15-10-2024 @ 16:26 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		15/10

Stretching

Strict log, 74.

1 clean log press

74,
94,
Belt,
104,
107.5 x 3 eomom x 7,
FTOH,
107.5 x 3.


Slept in so missed training before work.
Had a very quick 25 mins before collecting the boy.
KevC86Icon...19-10-2024 @ 19:25 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		16/10 - HSU

Reverse incline treadmill, 5 mins.

Sandbag carry

100 x 10m, 10m, 10m, 10m,
145 x 5m, 5m, 12.5m.

Stretching

Deadlift

120,
200,
260,
Suit + belt,
292.5 x 3, 3, 1, 3, 1, 3 in 10s.

Instability log press from the rack

50,
8s eccentric,
50 (+20) x 1 e45s x 8.
70 (+20) x 1.

Leg extensions/air squats

8 x 20/15 e90s x 3.

Yoke, up to 180 x 12.5m - lots.

Rope side laterals, 20 x 20, 20, 20.

Machine incline chest press, 20 x 5, 20/10/6.
KevC86Icon...19-10-2024 @ 19:25 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		17/10

Echo bike, 8 cals e45s x 5.

Hanging knee raises, 12 e45s x 3.

BTN strict press

40 x 3, 5, 5,
60 x 2, 2,
80 x 2,
90 x 1.

Strict press

80 x 1, 1,
90 x 1, 3.
KevC86Icon...19-10-2024 @ 19:25 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		18/10

Plate pinch farmers walk, 10 x 30m emom x 3.

Kneeling jump into 30" box jump

Stretching

Power clean + strict log, 74.

1 clean log press

74,
Belt,
94,
114,
119 x 1 emom x 3,
94.

1 clean strict log, 74 x 5/5/5/5/5.

DB side laterals/rear delt raises, 12.5 x 6/6 - 3 sets.
KevC86Icon...19-10-2024 @ 19:26 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		19/10

Deadlift

110,
150,
190,
230,
Suit,
280,
Belt,
325 x 1, 1, 1.
KevC86Icon...21-10-2024 @ 04:50 
Avatar
Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		21/10

Stretching

Incline block press

60,
80,
100 x 6 emom x 3.

Air squats, 10 emom x 3.

Stretching

Strict press, 65 x 8 emom x 3.

Donkey calf raises, 15 emom x 3.

BTN strict press, 65 x 3 emom x 3.

Air squats, 10 emom x 3.

6" deficit deadlift, 85 x 5 emom x 3.

Hanging knee raises, 12 emom x 3.

Echo bike, 15s on/30s off, 3 rounds, 33 cals.


Sore throat and a snotty nose still hanging around.
Easier week at work this week so hopefully get it shifted.
KevC86Icon...22-10-2024 @ 04:34 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		22/10

Stretching

Strict log, 74.

Log press

74,
94,
Belt,
114 x 1, 3 in 50s.


1 set then spent 5 minutes coughing my lungs up. Apparently I'm not quite done with this cold yet.
KevC86Icon...23-10-2024 @ 05:54 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		23/10

Echo bike, 15s on/30s off, 4 rounds, 43 cals.

Stretching

Deadlift

180,
220,
240 x 3,
Belt,
260 x 3, 1 - pulled right erector + bailed,
180 x 1 - uncomfortable but not difficult.

Chin ups


Nothing majorly concerning just an annoyance.
KevC86Icon...25-10-2024 @ 04:43 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		24/10

Hanging knee raises, 12, 12, 12.

Stretching

BTN strict press

40,
60,
80 x 1 - 12s eccentric.

Strict press

80,
90,
100 x 1 - 12s eccentric.

100kg front rack calf raises

100kg calf raises
KevC86Icon...25-10-2024 @ 04:44 
Avatar
Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 25.10.2024 @ 04:44 AM by KevC86
25/10

Stretching

1 clean log press

74,
94,
Belt,
114,
123 x 1, 1, 1,
114 x 3, 3.


1st one of the week hitting my numbers, and all with relative comfort.

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