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

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danbaseleyIcon...01-02-2024 @ 15:08 
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A member for 10 years and still no mouldy peanuts
Member 1252, 4449 posts
SQ 160, BP 110, DL 215
485.0 kgs @ 98kgs UnEq
5 count pause bench: 102.5kg

70kg Bench against monster minis: 5, 4, 4 - 4 minutes between sets.

Seated OH Press:
75kg - 5 sets of 3. 2 minutes between sets.
55kg x 15

Pullups:
BW + 5kg - 2 reps EMOM for 8 sets

50kg CSR: 5 sets of 8. 90 seconds between sets.

3 x (60kg Machine Flyes x15 s/s 60kg Facepulls x 15) - 1 minute between each superset.
danbaseleyIcon...02-02-2024 @ 17:33 
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A member for 10 years and still no mouldy peanuts
Member 1252, 4449 posts
SQ 160, BP 110, DL 215
485.0 kgs @ 98kgs UnEq
75kg Speed Squats: 2 reps EMOM for 10 sets.

2 inch deficit Deadlifts up to 185kg

67.5kg Cable Leg Extensions: 3 sets of 20

GHRs: 3 sets of 15

35kg Top End Leg Extensions: 3 sets of 40

20kg Bosu Abs: 2 sets of 60

TKEs: 2 sets of 40 per per leg

Seated Banded Clamshells: 3 sets of 20
danbaseleyIcon...07-02-2024 @ 11:52 
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A member for 10 years and still no mouldy peanuts
Member 1252, 4449 posts
SQ 160, BP 110, DL 215
485.0 kgs @ 98kgs UnEq
OH Press:
80kg - 5 sets of 3
60kg x 14

2 fingers on smooth decline bench: 80kg for 3 sets of 10

60kg Chest Flye Machine: 2 sets of 20
danbaseleyIcon...11-02-2024 @ 15:22 
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A member for 10 years and still no mouldy peanuts
Member 1252, 4449 posts
SQ 160, BP 110, DL 215
485.0 kgs @ 98kgs UnEq
Day 1-
Comp. Bench Press - 2x5 @ 87.5kg, rest as needed

2 fingers on smooth grip bench 2x5 @ 72.5kg - 90 sec rest

40kg Standing OH Press 2x10 @ rpe 7 - 90 sec rest

100kg Iso lat pull down 4x10 @ rpe 7,8,9,9 60 sec rest

10kg Dumbbell lateral raise superset 14kg dumbbell curls 3x8 ea @ rpe 7,8,9 - 90 sec
rest

Push ups- 6x10 @ rpe 7(add weight if possible) - 25 sec rest

30kg Preacher curls- 3x10 @ rpe 7,7,8 - 60 sec rest
danbaseleyIcon...12-02-2024 @ 12:44 
Avatar
A member for 10 years and still no mouldy peanuts
Member 1252, 4449 posts
SQ 160, BP 110, DL 215
485.0 kgs @ 98kgs UnEq
Prehab/rehab stuff foe my achy hip and lower back.

55kg Gute Machine: 15 reps @ RPE 7, 8, 9 - 60 seconds between sets

3 sets of 20 rep Back Extensions @ RPE 7 - 90 seconds between sets
danbaseleyIcon...14-02-2024 @ 15:45 
Avatar
A member for 10 years and still no mouldy peanuts
Member 1252, 4449 posts
SQ 160, BP 110, DL 215
485.0 kgs @ 98kgs UnEq
Squat - 82.5kg 2x5 @ 72%

1 inch deficit Stiff leg 100kg deadlift- 2 x8 @ rpe 7 - 180 sec rest

40kg Single leg calf raises- 5 x 10 @ rpe 7 - 60 sec rest

50kg Lying Hamstring Curls 3 second negative 4x10 @ rpe 7,8,8,9 - 60 sec rest

42.5kg Leg Extensions 1 sec contraction at the top- 4x15 @ rpe 8 (after each set
flex quads hard for 5 seconds) - 60 sec rest

1 sec contraction band abs - 4x15 @ rpe 8 - 60 sec rest
danbaseleyIcon...15-02-2024 @ 13:48 
Avatar
A member for 10 years and still no mouldy peanuts
Member 1252, 4449 posts
SQ 160, BP 110, DL 215
485.0 kgs @ 98kgs UnEq
2 fingers on smooth grip bench - 3x8 @ 60kg - 2m rest

50kg Neutral grip cable row (last set mechanical drop set, start leaning forward,
then perpendicular with the floor, then leaning back) - 3x10,10, 15 @ rpe 8 - 90 sec rest

16kg Hammer curls - 3x8 @ rpe 8 - 60 sec rest

26kg Dumbbell 30 degree incline bench- 3x10 @ rpe 7 - 60 sec rest

25kg Rope tricep ext (last set mechanical drop set) after each full set, flex triceps hard for 5 seconds. 3 x 15,12,
amrap (18 reps) rpe 8 - 60 sec rest

30kg Ez Bar Strict curls- 3x10 @ rpe 8 - 60 sec rest

30kg EZ Bar Skull crushers, at failure switch to cg bench with same weight- 2x amrap @
rpe 8 - 90 sec rest

Set 1: 12/24
Set 2: 10/20

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