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Depth check please

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KevC86Icon...26-10-2024 @ 16:00 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		26/10 - HSU

Reverse incline treadmill, 5 mins.

Box jumps

Stretching

Hanging knee raises

Leg extensions/air squats, 8 x 20/10 e90s x 2.

Deadlift

100,
180,
220,
260.

Yoke

150,
190,
230 x 10m, 10m sub 5s,
Belt,
270 x 10m in 6s, 10m in 5.8s.

Monster DB

Yoke ballistic press

70,
90.

Adductor, 95 x 15 emom x 3.

Abductor, 11 x 15 emom x 3.

Seated leg curls, 50 x 15 emom x 3.

Lat pulldowns to rear, 50 x 10 emom x 3.

Rope triceps pulldowns, 75 x 15 emom x 3.

DB pullovers, 45 x 5, 3.

DB side laterals, 15 x 8 emom x 3.

Hex DB hub farmers walk, 15 x 10m emom x 3, 10m/10m.
KevC86Icon...29-10-2024 @ 16:17 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		27/10

Stretching

Cambered bar incline press

65,
85 x 3, 3, 3, 8.

Cambered bar CGBP

85 x 1, 2.

Cambered bar strict press

65 x 2, 2,
85 x 1, 1, 1.

7" deficit cambered bar deadlift, 85 x 5, 5, 5.

Hanging trunk twists, 10, 10, 10.
KevC86Icon...29-10-2024 @ 16:17 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		28/10

Stretching

Log complex, up to 94.

Log press

Belt,
115 x 2 eomom x 6.
KevC86Icon...29-10-2024 @ 16:17 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		29/10

Stretching

Deadlift

180,
220 x 2,
260 x 2,
Belt + suit,
280 x 2,
300 x 2.

DOH deadlift

180 x 1, 2, 5.

Pendlay rows, 140 x 5, 5.
KevC86Icon...01-11-2024 @ 14:58 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		31/10

Stretching

1 clean log press

74,
94,
Belt,
114,
Sleeves,
134 x 1.
KevC86Icon...01-11-2024 @ 14:59 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		1/11

Stretching

60 minute EMOM, 3 mins per exercise:

1. Hanging knee raises, 15, 15, 15.
2. 1 clean strict log, 74 x 6, 6, 6.
3. Kneeling jumps, 5, 5, 5.
4. Strict press from rack, 80 x 3, 3, 3.
5. Calf raises, 80 x 15, 15, 15.
6. DB side laterals, 12.5 x 10, 10, 10.
7. BTN strict press, 60 x 3, 3, 3.
8. 30" box jumps, 3, 3, 3.
9. Power clean, 80 x 5, 5, 5.
10. Echo bike, 12, 12, 12 cals.
11. DB rear delt raises, 12.5 x 15, 15, 15.
12. Barbell rows, 120 x 3, 3, 3.
13. Fat gripz extreme chin ups, 3, 3, 3.
14. Upright rows, 40 x 12, 12, 12.
15. Alternate DB hammer curls, 12.5 x 24, 24, 24.
16. Behind the back hold, 80 x 20s, 20s, 20s.
17. Unilateral plate pinch, 20 x 10s, 10s, 10s.
18. Push press, 80 x 3, 3, 3.
19. Unilateral DB triceps extensions, 12.5 x 8, 8, 8.
20. Hanging knee raises, 12, 12, 12.
KevC86Icon...02-11-2024 @ 18:53 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		2/11 - HSU

Stretching

Deadlift

110,
190,
230,
270 x 1,
Suit,
270 x 1, 1,
310 x 1,
Belt,
310 x 1,
330 x 2,
340 x 1.

Leg extensions, 6 x 50, 50, 20/5/5/10/10.

Abductors, 12 x 50, 25, 25.

Sandbag 1 motions, 100 x 3, 3.

Sandbag to shoulder

100 x 1, 1,
140 x f, f.

Sandbag load, 140.

Seated leg curls, 40 x 25/12/8.

Chins, 3/3/3.

DB pullovers, 45 x 5, 5, 5.

Wide grip pulldowns to rear, 40 x 18, 18, 14.

DB side laterals, 15 x 8 emom x 3.

Cable flyes, 70 x 10 emom x 2.

Unilateral triceps pushdowns, 40 x 15/15.

Unilateral triceps pulldowns, 40 x 12/12.
KevC86Icon...04-11-2024 @ 04:49 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		4/11

Stretching

Incline block press

60,
80,
100 x 8, 8, 8.

Strict press

60 x 3, 10/5/5.

Hanging trunk twists, 10, 10, 10.

6.5" deficit deadlift, 140 x 5, 5, 5.
KevC86Icon...06-11-2024 @ 17:57 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		05/11

Stretching

Log press

74,
Belt,
94,
114,
120 x 2 eomom x 5.
KevC86Icon...06-11-2024 @ 17:57 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		6/11

Stretching

DOH deadlift

180 x 1, 1, 3.

Deadlift

220,
260 x 3,
Belt,
280 x 3,
300 x 2, 1.

DOH deadlift

180 x 1 e7s x 12.

Wide grip barbell rows, 140 x 3, 3, 3.

Fat gripz extreme chins, 3, 3, 3.

Barbell rows, 3s eccentric, 100 x 5, 5.
KevC86Icon...07-11-2024 @ 04:33 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 07.11.2024 @ 16:11 PM by KevC86
7/11

Stretching

Incline bench

60,
80,
100,
110 x 5.

Slight incline bench press

80,
100,
110 x 8.

Strict press from the rack

80,
100,
110 x 2.


Session two

Echo bike, 11 cals emom x 10.

BTN strict press, 60 x 6 emom x 3, 4.

DB side laterals, 12.5 x 6 emom x 3.

Strict press, 70 x 5 emom x 3.


Found a spare 20 minutes so banged in another session.
KevC86Icon...08-11-2024 @ 18:41 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		8/11

Sack toss

Calf raises

Stretching

1 clean log press

74,
94,
114,
Belt,
119,
124,
129 x 1 - realised I'd been lifting without my lifters,
Beltless,
114,
74.

Strict log, 74.
KevC86Icon...11-11-2024 @ 04:44 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		9/11 - HSU

Stretching

Incline treadmill reverse walking, 5 mins.

Keg carry, 70 x 30m emom x 3.

Yoke, 150 x 15m/15m emom x 3.

Leg extensions, 6 x 15 emom x 3.

Farmers carry, 63 x 20m emom x 4.

Abductors, 10 x 15 emom x 3.

Sandbag clean + strict, 60 x 3, 3, 3.

Seated leg curls, 50 x 12 emom x 3.

Donkey calf raises, 12 emom x 3.

Lunges, 15m emom x 3.

Adductor, 75 x 12 emom x 3.

Axle cleans

70 x 3 emom x 3,
90 x 3 emom x 2.

Axle hold, 90 x 30s emom x 2.

SSB dead stop 5s eccentric squats

101 x 3, 3,
141 x 3, 1 - 12s eccentric.

SSB calf raises, 200 x 5.

Sled drag, +60 x 120m, 80m.

DOH deadlift, 180 x 1 x 40 - in 13m30s head to head.
KevC86Icon...11-11-2024 @ 04:45 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 12.11.2024 @ 06:02 AM by KevC86
11/11

Echo bike, 11 cals emom x 5.

Stretching

Cambered bar strict press - 15s eccentric, 65 x 1 e45s x 5.

18" step ups, 20, 20.

18" paused step ups, 20, 20.

Cambered bar calf raises, 65 x 20, 20, 20.

Hanging trunk twists, 10, 10, 10.
KevC86Icon...12-11-2024 @ 06:02 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 12.11.2024 @ 15:50 PM by KevC86
12/11

Echo bike, 11 cals emom x 5.

Stretching

6" deficit deadlift, 140 x 1 e20s x 47, 5.


Session two

Slight incline bench press

60,
100,
Sleeves,
110 x 12.

Stretching

Seated banded leg curls, G x 25, 20.

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