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Depth check please

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KevC86Icon...19-06-2026 @ 05:36 
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Member 5141, 4924 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		17/6

Stretching

Strict press

60 x 6, 6,
E90s sets,
65 x 6, 6,
70 x 6, 6,
75 x 6.

DB side laterals, 12.5 x 8 emom x 3.

Seated DB rear delt raises, 12.5 x 12 emom x 3.

Hanging leg raises, 10 emom x 4.
KevC86Icon...19-06-2026 @ 05:36 
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Member 5141, 4924 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		18/6

Stretching

Hanging knee raises, 12, 12, 12.

1" deficit snatch grip deadlift

100 x 3, 3,
140 x 10.

Deadlift

180 x 1,
200 x 1,
Straps,
240 x 2.

Wide grip chins, 3 x 3.

DB rows, 60 x 10, 75 x 5.
KevC86Icon...20-06-2026 @ 10:34 
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Member 5141, 4924 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		19/6

Incline block press

60 x 6, 6,
100 x 6 e90s x 3,
60 x 10.

Banded chest flyes, B x 10, 10, 12.

Banded triceps extensions, B x 8, 8, 15.
KevC86Icon...20-06-2026 @ 10:34 
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Member 5141, 4924 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		20/6 - HSU

Incline treadmill reverse walking, 2.5 mins.

Incline treadmill, 3.5 mins.

Unilateral leg extensions

5 x 10 e30s x 3,
3 x 13.

Unilateral leg curl. 30 x 25.

Unilateral leg press, +160 x 8.

Sled pull, +60 x 72m.

Thick bar hanging leg raises, 10 emom x 3.

36" Box jumps, 5 emom x 3.

Sandball over 45", 100 x 1 e20s x 15.

Log viper press

50,
70 x 1 e20s x 6,
90 x 1 e20s x 3,
100 x 1, 1,
107.5 x 1.

Metcon, emom sets,
Wide grip pulldowns to rear, 40 x 12 x 3,
Cable side laterals, 30 x 10 x 3,
Sled pull, +60 x 38m x 3,
Thick bar hanging knee raises, 12 x 3,
Triceps cable pushdowns, 90 x 12 x 3,
Hanging trunk twists, 12 x 3,
Cable flyes, 75 x 8 x 3.
DB curls, 17.5 x 8/5/4.
KevC86Icon...26-06-2026 @ 03:29 
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Member 5141, 4924 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		21/6

Hanging knee raises

Donkey calf raises

Front rack calf raises, 100kg.

Bulgarian split squats, 8 x 4.

Paused front squats

100,
120,
140 x 1.

Front squats, 100 x 5.
KevC86Icon...26-06-2026 @ 03:29 
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Member 5141, 4924 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		22/6

Metcon, emom sets, 30 mins,
Strict press, 60 x 6 x 3,
DB side laterals, 12.5 x 8 x 3,
Strict press, 80 x 2 x 3,
Seated DB rear delt raises, 12.5 x 10 x 3,
Strict press, 90 x 2 x 3,
Hanging leg raises, 10 x 3,
Strict press, 100 x 1 x 3,
DB concentration curls, 20 x 6 x 3,
Dead stop standing press, 105 x 1 x 3,
Seated DB press, 20 x 10 x 3.
KevC86Icon...26-06-2026 @ 03:29 
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Member 5141, 4924 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		23/6

Stretching

Wide grip axle deadlift

120 x 3, 3, 3.

Hanging knee raises, 12, 12, 12.

Axle deadlift

160 x 6,
180 x 6,
210 x 6,
250 x 1.
KevC86Icon...26-06-2026 @ 03:30 
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Member 5141, 4924 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		24/6

Metcon, emom sets, 30 mins,
30° incline block press, 60 x 6 x 3,
30° incline block press, 80 x 6 x 3,
30° incline block press, 85 x 6 x 3,
DB rows, 75 x 4 x 3,
30° incline block press, 100 x 3 x 3,
30° incline block press, 110 x 3 x 3,
Bumper plate pinch, 15 x 20s x 3,
Slight incline CGBP, 110 x 3, 2,
Slight incline CGBP, 100 x 3,
Slight incline CGBP, 100 x 1 - 15s pause,
Banded triceps pushdowns, 20, 10, 10,
Slight incline CG block press, 80 x 8, 6.
KevC86Icon...26-06-2026 @ 03:30 
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Member 5141, 4924 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		25/6

Hanging knee raises, 10 x 3.

Donkey calf raises, 12 x 3.

Front rack calf raises, 100kg.

Bulgarian split squats

24" box jumps, 5 x 5.

Paused front squats

100,
130,
150 x 1.

30" box jumps x 10.

Front squats, 130 x 5.
KevC86Icon...27-06-2026 @ 15:53 
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Member 5141, 4924 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		26/6

Metcon, emom sets, 30 mins,
Upright rows, 60 x 6 x 3,
Hanging knee raises, 10 x 3,
Strict press, 70 x 5 x 3,
Seated DB side laterals, 12.5 x 6 x 3,
Strict press, 90 x 2 x 3,
Hanging leg raises, 10 x 3,
Seated DB rear delt raises, 12.5 x 10 x 3,
Dead stop standing press, 100 x 1 x 3,
DB concentration curls, 12.5 x 10 x 3,
Dead stop standing press, 100 x 2, 2, 1.
KevC86Icon...27-06-2026 @ 15:53 
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Member 5141, 4924 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		27/6

Stretching

Wide grip axle deadlift

120 x 3, 3, 3.

Axle deadlift

160 x 6,
190 x 5,
Belt,
230 x 5,
250 x 1,
270 x 1.

Hanging knee raises, 12, 12, 12.
KevC86Icon...28-06-2026 @ 18:10 
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Member 5141, 4924 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		28/6 - HSU

Incline treadmill, 5 mins.

Sandbag carry, 90 x 10m/10m emom x 5.

Unilateral leg extensions, 3 x 12 emom x 5.

Sled drag, +60 x 18m emom x 6.

Unilateral leg curl. 40 x 8 emom x 3.

Thick bar hanging leg raises, 10 emom x 3.

Unilateral leg press, +121 x 6, 6, 10.

Donkey calf raises, 10, 10, 10.

Box jumps

24" x 3, 3,
36" x 2, 5.

Shield carry, up to 110 x 40m.

Circus DB farmers walk, 42 x 40m.
KevC86Icon...01-07-2026 @ 04:37 
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Member 5141, 4924 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		29/6

Metcon, emom sets, 30 mins,
Feet raised incline press, 60 x 8 x 3,
Feet raised incline press, 80 x 6 x 3,
Feet raised incline press, 100 x 3 x 3,
Hanging knee raises, 12 x 3,
Slight incline CGBP, 80 x 5 x 3,
Hanging trunk twists, 12 x 3,
5s pause, slight incline, CGBP, 100 x 1 x 2,
5s pause, slight incline, CGBP, 105 x 1 x 2,
DB rows, 75 x 3 x 2,
5s pause, slight incline, CGBP, 110 x 1 x 2,
DB rows, 50 x 8 x 2,
Slight incline press, 120 x 2, 100 x 5.
KevC86Icon...01-07-2026 @ 04:38 
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Member 5141, 4924 posts
SQ 300, BP 180, DL 350
830.0 kgs @ 130kgs UnEq		30/6

Echo bike, no hands, 20 cals in 3 mins.

Hanging knee raises, 12 x 3.

Donkey calf raises, 15 x 3.

Hanging trunk twists, 12 x 3.

Front rack calf raises, 100 x 20 x 3.

Bulgarian split squats, 10 x 3.

Paused front squats

100,
140,
160 x 1.

24" box jumps, 8 x 3.

Reverse hyperextensions, +60 x 20.
marcIcon...01-07-2026 @ 18:46 
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Dancing queenfeel the beat from the tambourine
Member 84, 2536 posts
SQ 225, BP 177.5, DL 275
677.5 kgs @ 103kgs UnEq		Plenty of graft nice

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