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Depth check please

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KevC86Icon...05-01-2025 @ 14:01 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		5/1

Stretching

Banded glute kickbacks, (G), 10, 10, 10.
Squats

60,
100,
140,
180 x 1,
200 x 1,
220 x 1,
140 x 5, 5, 5.

Wide grip slight incline block press

60 x 5, 5,
80 x 5, 5,
100 x 12.

Fat gripz extreme pull up, 20s eccentric, 1, 1, 1.
KevC86Icon...07-01-2025 @ 17:20 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		6/1

Stretching

Strict press

60,
80 x 1 e20s x 3,
85 x 1 e20s x 3,
90 x 1 e20s x 3,
95 x 1,
100 x 1 e20s x 2.

Banded knee flexion, (B).

3" deficit deadlift, up to 265 x 1.
KevC86Icon...07-01-2025 @ 17:20 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		7/1

Banded knee flexion, (B)

Strongman rows

100 x 5, 5,
140 x 5, 5,
180 x 5, 5.

Banded glute kickbacks, (B), 10, 10, 10.

DOH deadlift

180,
190 x 3 e90s x 3.

Slight incline cambered bar bench press

65,
85,
105 x 2 emom x 5,
115 x 2 emom x 3.
KevC86Icon...08-01-2025 @ 05:54 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		8/1

Echo bike, no hands, 31 cals in 3 mins.

Calf raises

Hanging leg raises

Cambered bar paused squats

65,
105,
145,
165,
185 x 1 - 9s pause.

Neutral grip chins, 3, 3.

Wide grip chins, 3, 3.

Cambered bar push press

65,
85,
20s eccentric,
105 x 1, 1, 1.
KevC86Icon...09-01-2025 @ 05:12 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		9/1

Stretching

Metcon, emom sets, 30 mins,
1. Strict press, 85 x 2,
2. DB rows, 65 x 3.

Strict press, 105 x 3.
KevC86Icon...10-01-2025 @ 19:16 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		10/1 - HSU

Incline treadmill reverse walking, 5 mins.

Sandbag carry, 70 x 20m emom x 5.

Stones - no tacky applied

90,
110,
130 x 1 to 48" emom x 5,
110 to 61",
130 x 1 to 61"

Leg extensions, 10 x 18 emom x 3.

Hyperextensions

Seated leg curls, 75 x 8 emom x 3.

Thick grip knee raises, 10 emom x 3.

Thick grip scapula pull ups

Viking press, +40 x 5 emom x 6.

Squats

105,
145,
185,
205,
225 x 1.
KevC86Icon...11-01-2025 @ 17:05 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		11/1

Metcon,emom sets, 40 mins,
1. Seated axle press, 80 x 2,
2. 6" deficit deadlift, 180 x 2.

Seated axle press, 100 x 1 - 10s eccentric.

6" deficit deadlift, 220 x 1 - 6s eccentric.
KevC86Icon...13-01-2025 @ 04:45 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		13/1

Stretching

Slight incline bench press

60,
90 x 6 e90s x 6.

Banded knee flexion, (B).

Banded glute kickbacks, (B).

Paused squats

90,
130,
150 x 3 eomom x 3.


Struggled to get moving this morning so just did what i could and didn't push anything hard.
KevC86Icon...14-01-2025 @ 09:08 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		14/1

Metcon, emom sets, 10 mins,
1. Axle push press, 80 x 5,
2. Strongman rows, 130 x 6.

Axle push press

100,
110,
120.
KevC86Icon...15-01-2025 @ 05:15 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		15/1

Stretching

Metcon, emom sets, 10 mins,
1. BTN axle strict press, 50 x 6,
2. Deadlift, 200 x 2.


Metcon, emom sets, 10 mins,
1. BTN axle strict press, 70 x 5,
2. Deadlift, 240 x 2.

BTN axle strict press, 90 x 3.

Deadlift, 280 x 3.
KevC86Icon...16-01-2025 @ 04:54 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 16.01.2025 @ 16:38 PM by KevC86
16/1

Echo bike, no hands, 27 cals in 3 mins.

Stretching

Calf raises

Squats, 140 x 3 emom x 5.

Paused squat, up to 200 x 1.

Squat, 140 x 5/5/5.

Slight incline spoto press

60 x 3, 8,
80 x 6,
100 x 3,
120 x 2,
125 x 1.

Slight incline bench press, 100 x 12/3.


2nd session

Banded nordics

Squat jumps

Kneeling jumps

Squat

Paused squat up to 205 x 1.
KevC86Icon...18-01-2025 @ 20:36 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		18/1 - HSU

Incline treadmill reverse walking, 6 mins.

Incline treadmill walking, 6 mins.

Stretching

Stones - no tacky applied

90,
120,
120 to 55" x 1 emom x 10,
130 to 50" x 1.

Unilateral leg extensions

6 x 6/8/10,
20 x 30s hold.

Metcon, emom sets, 10 mins,
1. 1 Power clean + strict log, 100 x 2,
2. Snatch grip deadlifts, 3s eccentric, 140 x 3.

Strongman rows

140,
160,
180 x 3 emom x 3.

Metcon, emom sets, 15 mins,
1. Wide grip pulldowns to rear, 50 x 10,
2. Rope pulldowns, 75 x 15,
3. Seated chest press, 40 x 30s,
4. DB hammer curls, 25 x 16,
5. Rear delt raises, 25 x 5.
KevC86Icon...19-01-2025 @ 13:51 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		19/1

Stretching

Metcon, emom sets, 20 mins,
1. Seated press, 85 x 2,
2. Axle deadlift, 150 x 3.

Metcon, emom sets, 10 mins,
1. Seated press, 80 x 3,
2. Axle rows, 110 x 6.

Metcon,emom sets, 12 mins,
1. Seated press, 90 x 2,
2. Axle rows, 130 x 3.
KevC86Icon...20-01-2025 @ 05:12 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		20/1

Stretching

Slight incline spoto press

60,
80 x 5 emom x 5.

Slight incline bench press

100 x 2 emom x 5,
120 x 1 emom x 5.
KevC86Icon...21-01-2025 @ 04:41 
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Member 5141, 4823 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 21.01.2025 @ 16:15 PM by KevC86
21/1

Echo bike, no hands, 47 cals in 5 mins.

Stretching

Banded glute kickbacks

Deadlifts

100,
180 x 3 emom x 3,
Mixed grip,
220,
260 x 1,
290 x 1,
DOH,
200 x 3, 3, 2f3 - ran out of grip


Session 2

Squats

60,
100,
140 x 6 e90s x 4,
180 x 2,
200 x 1,
227.5 x 1.

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