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Can't squat. Can't bench. Can deadlift....a little.

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danbaseley		...	28-09-2023 @ 11:54
A member for 10 years and still no mouldy peanuts Member 1252, 4479 posts SQ 160, BP 110, DL 215 485.0 kgs @ 98kgs UnEq	Post Edited: 28.09.2023 @ 11:57 AM by danbaseley Lying Hamstring Curls Cluster Set: 80kg for 6 sets of 3 - 15 seconds between sets Plate Loaded Leg Extension Machine: 112.5kg for 25 rep cluster set (10/5/5/5) 3 x (72.kg Paused Squats x 5 s/s Seated Banded Clamshells x 15) High angle Close Stance Leg Press: 102.5kg x 20 150kg Sled Drag for 200 metres - no rest periods
danbaseley		...	29-09-2023 @ 14:59
A member for 10 years and still no mouldy peanuts Member 1252, 4479 posts SQ 160, BP 110, DL 215 485.0 kgs @ 98kgs UnEq	Close Grip Paused Swiss Bar Bench up to 100kg Close Grip Paused Swiss Bar Bench - 70kg + Chains: 3 sets of 10 Iso Incline Chest Press: 40kg a side for 2 sets of 15 3 second paused chest supported Iso Row: 40kg a side for 3 sets of 10 Reverse Flye machine: 3 sets of 10 Triceps Pressdown: 3 sets of 10
danbaseley		...	05-10-2023 @ 15:04
A member for 10 years and still no mouldy peanuts Member 1252, 4479 posts SQ 160, BP 110, DL 215 485.0 kgs @ 98kgs UnEq	Paused Close Grip Swiss Bar Bench: 75kg + Chains for 3 Reps EMOM x 8 sets (120 seconds rest on all assistance work) Hammer Incline Iso Chest Press: 51.25kg a side for 4 sets of 8 62kg Tryon Very Wide Grip Pulldowns: 3 sets of 15 60kg Facepulls: 3 sets of 15 Cable Pressdown drop set: 90kg x8, 80 x 8, 70kg x 8, 60kg x 8 Dip Triceps Machine: stock for 20 reps Blue Band TKEs: 2 sets of 30 each leg
danbaseley		...	10-10-2023 @ 19:33
A member for 10 years and still no mouldy peanuts Member 1252, 4479 posts SQ 160, BP 110, DL 215 485.0 kgs @ 98kgs UnEq	DB Bench Dropset: 50kg x 5, 40kg x 5, 30kg x 10, 20kg x 10 Smith Machine Shoulder Press - 4 sets of 8: 75kg, 80kg, 80kg, 75kg Iso Lat Pulldown: 75kg a side for 10, 8, 8 50kg Seated Cable Row: 3 sets of 20 full stretch reps 45kg Triceps Pressdown with back against pad: 10, 10, 7 Abs, Knee Extensions
danbaseley		...	11-10-2023 @ 19:51
A member for 10 years and still no mouldy peanuts Member 1252, 4479 posts SQ 160, BP 110, DL 215 485.0 kgs @ 98kgs UnEq	Plate Loaded Leg Extension Machine: 115kg for 25 rep cluster set( 11/5/5/4) Lying Hamstring Curls Cluster Set: 82kg for 6 sets of 3 - 15 seconds between sets Trap Bar Deadlifts: 185kg x 3 Single Leg Smith Machine Squats with 5kg a side: 3 sets of 12 per leg 20kg Single Leg Press: 3 sets of 10 per leg Band Abs: 5 sets of 20
danbaseley		...	12-10-2023 @ 15:17
A member for 10 years and still no mouldy peanuts Member 1252, 4479 posts SQ 160, BP 110, DL 215 485.0 kgs @ 98kgs UnEq	Close Grip Paused Swiss Bar Bench up to 102.5kg x 3. Felt like I could have done 10. Close Grip Paused Swiss Bar Bench - 72.5kg + Chains: 3 sets of 10 4 x (Smith Machine Shoulder Press x 8 s/s Band Pullaparts x 20 s/s Facepulls x 20) Triceps Pressdown: 3 sets of 10
Wayne_Cowdrey		...	12-10-2023 @ 15:56
Still got a little bit of strength Member 400, 22054 posts	Good performance from your triceps there
danbaseley		...	12-10-2023 @ 19:53
A member for 10 years and still no mouldy peanuts Member 1252, 4479 posts SQ 160, BP 110, DL 215 485.0 kgs @ 98kgs UnEq	Warm ups felt sort of heavy - but each rep felt like it had forgotten about the previous one. I like bench now.
danbaseley		...	13-10-2023 @ 16:13
A member for 10 years and still no mouldy peanuts Member 1252, 4479 posts SQ 160, BP 110, DL 215 485.0 kgs @ 98kgs UnEq	Trap Bar Deadlifts up to 205kg 3 x (75kg Paused Squats x 5 s/s Seated Banded Clamshells x 15) High angle Close Stance Leg Press: 120kg x 25 Plate Loaded Leg Extension Machine: 70kg x 20 150kg Sled Drag for 100 metres - no rest periods Farmers Walk: 95kg a hand for 15 metres Abs, Rolling, Recovery
danbaseley		...	17-10-2023 @ 07:27
A member for 10 years and still no mouldy peanuts Member 1252, 4479 posts SQ 160, BP 110, DL 215 485.0 kgs @ 98kgs UnEq	Decline bench up to 100kg + chains x 3 Decline bench 80kg + chains for 3 sets of 10 Lying Pec Fly machine - 15kg a side for 3 sets of 10 Triceps Pressdown: 75kg for 2 sets of 20 Pull-ups
danbaseley		...	17-10-2023 @ 23:06
A member for 10 years and still no mouldy peanuts Member 1252, 4479 posts SQ 160, BP 110, DL 215 485.0 kgs @ 98kgs UnEq	Trap Bar Deadlifts: 185kg x 5 3 x (77.5kg Paused Squats x 5 s/s Seated Banded Clamshells x 15) Plate Loaded Leg Extension Machine: 120kg for 25 rep cluster set (10/5/5/3/2) 40kg Leg Extension Isometric Hold for 30 seconds Glute Kickback Machine
danbaseley		...	19-10-2023 @ 16:06
A member for 10 years and still no mouldy peanuts Member 1252, 4479 posts SQ 160, BP 110, DL 215 485.0 kgs @ 98kgs UnEq	Close Grip Swiss Bar bench up to 100kg + chains x 3 Close Grip Swiss Bar bench 80kg + chains: 10, 10, 8 Seated 27.5kg DB OH Press: 3 sets of 15 Lat Pulldown Triceps Pressdown: 35kg for 3 sets of 12 Pullups: BW+20kg - EMOM for 8 rounds
danbaseley		...	21-10-2023 @ 22:45
A member for 10 years and still no mouldy peanuts Member 1252, 4479 posts SQ 160, BP 110, DL 215 485.0 kgs @ 98kgs UnEq	Trap Bar Deadlifts: 195kg x 2 Close Stance Leg Press: 250kg x 15 Plate Loaded Leg Extension Machine: 80kg for 20 rep set 50kg Leg Extension Isometric Hold for 30 seconds Lying Leg Curls: 85kg for 6 sets of 3 - 15 seconds between sets
danbaseley		...	23-10-2023 @ 14:29
A member for 10 years and still no mouldy peanuts Member 1252, 4479 posts SQ 160, BP 110, DL 215 485.0 kgs @ 98kgs UnEq	Bench: 100kg x 2 EMOM for 10 minutes Neutral Grip Cable Press: 102.5kg x 12, 10, 10 Dips: 2 sets of 15 DOH Wide Grip Hangs - BW +20kg: 30 seconds, 45 seconds
danbaseley		...	23-10-2023 @ 14:32
A member for 10 years and still no mouldy peanuts Member 1252, 4479 posts SQ 160, BP 110, DL 215 485.0 kgs @ 98kgs UnEq	60kg + Doubled Light Band Leg Extensions: 25 rep cluster set (10, 4, 4, 4, 3) 3 x (Paused Smith Machine Squats with 2 plates a side x 5 s/s Banded Clamshells x 15) Low Foot Position Close Stance Leg Press: 210kg x 20 Single Leg Squats x 20

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