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Depth check please

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KevC86Icon...31-08-2025 @ 14:17 
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Member 5141, 4785 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq
Post Edited: 31.08.2025 @ 14:17 PM by KevC86
31/8

Stretching

Seated axle press - no backrest

40,
60 x 5, 5, 6 e90s x 6.

Dead stop chin ups, 3, 3,

Close grip, feet raised, slight incline, paused block press

60,
100 x 6 emom x 2,
105 x 6, 4,
120 x 1.

Plate hub finger curls, 20 x 15, 15, 15.

TRX curls, 15, 15, 15.
KevC86Icon...01-09-2025 @ 04:44 
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Member 5141, 4785 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		1/9

Stretching

Feet up incline block press, 100 x 5 emom x 5.

Fat grips extreme bw hang, 10s emom x 3.

Triceps dips

6,
+12.5 x 6 emom x 4.

Incline press, constant tension, 80 x 12, 12, 12, 20.

Plate lip hold, leaning, side laterals, 10 x 8, 8, 8.
KevC86Icon...05-09-2025 @ 18:16 
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Member 5141, 4785 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		2/9

Stretching

Seated axle press - no backrest

45,
65 x 6 e90s x 6.

Close grip, feet raised, slight incline, paused block press, 100 x 5 emom x 3.

Dead stop chin ups, 3, 4.

Plate pinch wrist curls, 10 x 10, 10.

TRX squats, 5, 5, 5.

Leg-hab.
KevC86Icon...05-09-2025 @ 18:16 
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Member 5141, 4785 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		3/9

Stretching

Incline block press, 102.5 x 5 emom x 5.

Fat grips extreme bw hang, 10s emom x 3.

Triceps dips, 8, +12.5 x 8, 8.

Incline press, constant tension, 60 x 35.

Unilateral seal rows, 37.5 x 6, 6, 6.
KevC86Icon...05-09-2025 @ 18:16 
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Member 5141, 4785 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		4/9

Stretching

Seated axle press - no backrest

65 x 6, 85 x 2,
87.5 x 2, 67.5 x 6,
70 x 6, 90 x 2.

Close grip, feet raised, slight incline press

60 x 10,
80 x 10, 10, 10, 12.

Dead stop chin ups, +12.5 x 1, 1, 1, 1, 1.
KevC86Icon...05-09-2025 @ 18:16 
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Member 5141, 4785 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		5/9

Stretching

Incline block press

60 x 6, 6,
80 x 5, 6,
100 x 6, 6, 8.

Fat grips extreme, bw hang, 10s emom x 5.

Triceps dips, 12, 12, 12, 12.

Incline DB flye press, 37.5 x 8.
KevC86Icon...11-09-2025 @ 05:43 
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Member 5141, 4785 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		6/9 - HSU

Incline treadmill reverse walking, 3 mins

Stretching

Hanging knee raises

Straight arm pulldowns, 90 x 12 e90s x 3.

Unilateral machine rows, +40 x 8 e90s x 3.

Pulldowns to rear, 50 x 8 e90s x 3.

Low pulley rows, 125 x 10 e90s x 3.

Wide grip pulldowns, 50 x 6 e90s x 3.

Reverse hyperextensions, 6 e90s x 3.

GoG hub lift, +10 x 5, 5, chalk, 12.

GoG pinch block lift, +20 x 4.

Unilateral leg press, +120 x 3 half reps.
KevC86Icon...11-09-2025 @ 05:43 
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Member 5141, 4785 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		7/9

Echo bike, 9 cals in 3 mins

Hanging knee raises

TRX rows

Stretching

Seated axle press - no backrest

65,
85,
90,
95 x 1,
65 x 12/3.

Close grip, feet raised, slight incline press, up to 70 x 20.

Unilateral calf raises

Banded hip flexor
KevC86Icon...11-09-2025 @ 05:44 
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Member 5141, 4785 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		9/9

Echo bike, 14 cals in 3 mins.

Stretching

TRX rows

Incline spoto press

60,
80 x 3, 3,
100 x 3, 3,
105 x 3, 3.

Incline press, constant tension, 80 x 11/5.

Fat grips extreme bw hang, 10s emom x 5.

Triceps dips, 6 emom x 5.
KevC86Icon...11-09-2025 @ 05:44 
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Member 5141, 4785 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		10/9

Stretching

TRX squats

Leg-hab

Hanging knee raises

Chin ups, 3.

DB rows, 37.5 x 10, 10, 10.

Unilateral calf raises

Seated axle press - no backrest, 20s eccentric

65 x 1, 1,
85 x 1, no tempo, x 3.

Plate finger crunches, 20 x 10, 10, 10.
KevC86Icon...11-09-2025 @ 05:44 
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Member 5141, 4785 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		11/9 - HSU

Treadmill reverse walking, 6 mins

Incline walking, 4 mins.

Stretching

Hanging knee raises

Donkey calf raises

Metcon, emom sets, 15 mins,
Straight arm pulldowns, 75 x 12 x 3.
Unilateral machine rows, +40 x 8 x 3.
Pulldowns to rear, 45 x 8 x 3.
Wide grip low pulley rows, 125 x 10 x 3.
Wide grip pulldowns, 45 x 6 x 3.

Reverse hyperextensions, +40 x 6, 6.

Unilateral reverse hyperextensions, +40 x 6, 6.

Seated unilateral leg curls, 25 x 10/10/10.

Toes raised SSB good mornings

20 x 5,
40 x 5, 5.

Abductors, 10 x 20/20/20.

Adductors, 55 x 15.

Unilateral leg extensions, 3s eccentrics, 1 x 5, 5, 5.

GoG hub lift, +10 x 5, 5, chalk, 5/5/2/1.
KevC86Icon...13-09-2025 @ 14:09 
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Member 5141, 4785 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		12/9

Echo bike, 3 mins, 18 cals.

Stretching

Incline press

60,
80,
100,
120 x 1,
125 x 1,
130 x 1.

Fat grips extreme, bw hang, 10s emom x 4, 15s.

Wide grip incline press, 80 x 5, 5, 15.

Triceps dips, 5, 8.

Narrow grip triceps dips, 5, 15.
KevC86Icon...13-09-2025 @ 14:09 
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Member 5141, 4785 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		13/9 - HSU

Incline treadmill reverse walking, 4 mins.

Incline treadmill walking, 3 mins.

Sled drag

+40 x 35m,
+60 x 35m,
+80 x 35m, 35m, 35m.

Stretching

Hanging knee raises, 12, 12, 12.

Sandbag clean + press

40 x 3, 3,
50 (?) X 3,
70 x 1.

Sandbag clean, up to 98 x 1.

Seated leg curls, 40 x 20, 15,

Unilateral leg extensions, eccentrics, 2 x 12, 10, 12/3 partials.

Leg press, +120 x 10, 10, 10.

Metcon, emom sets, 6 mins,
1. Wide grip pulldowns to rear, 40 x 10.
2. Behind the neck press, 40 x 8.

Metcon, emom sets, 6 mins,
1. Unilateral machine rows, 50 x 6,
2. DB side laterals, 15 x 8.
KevC86Icon...14-09-2025 @ 20:40 
Avatar
Member 5141, 4785 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		14/9

Echo bike, 18 cals in 3 mins

Hanging knee raises

TRX rows

Stretching

Close grip incline press

60,
80 x 3, 3,
100 x 3, 3,
120 x 2/100 x 5/80 x 5/60 x 10.

Strict press

60,
80 x 1, 1, 1, 3, 3,
85 x 3,
90 x 3,
80 x 5/70 x 5/60 x 5.

Unilateral calf raises
KevC86Icon...15-09-2025 @ 14:43 
Avatar
Member 5141, 4785 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		15/9

Stretching

Donkey calf raises, 15, 15, 15.

TRX rotator cuff

Banded quad flexion

Hanging leg raises, 8, 8, 8.

Unilateral hops

Seated axle press, no backrest

55 x 3, 3,
65 x 3, 3,
70 x 3,
75 x 3,
80 x 3,
85 x 3/75 x 5/65 x 3 - 8s pause/8s eccentric final rep.

Slight incline spoto press

60 x 3, 3,
80 x 3, 3,
100 x 3, 3,
110 x 3,
120 x 3/100 x 5/80 x 6/60 x 8.

Triceps dips, 8, 8, 6.

Fat grips extreme bw hang, 12s emom x 5.

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