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

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danbaseley		...	06-06-2024 @ 13:59
A member for 10 years and still no mouldy peanuts Member 1252, 4625 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	Post Edited: 06.06.2024 @ 14:00 PM by danbaseley 3 second Paused Swiss Bar bench: 70kg + Chains - 3 reps EMOM for 8 sets BW+20kg Dips: 10, 8, 10 - 2-3 minutes rest 60kg Machine Flyes: 15 x 3 sets - 90 seconds rest Iso Row Machine, 60kg a side: 12 x 4 sets - 120 seconds rest 60kg supine grip lat pulldown: 15 x 3 sets - 120 seconds rest Paused reverse Nordic Curls x 5 Top End Leg Extensions x 30
danbaseley		...	11-06-2024 @ 15:34
A member for 10 years and still no mouldy peanuts Member 1252, 4625 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	Warm up 10 x 3 second bird dogs 10 x Fire Hydrants 3 x 10 second single leg reverse hypers 30 TKEs 8 x (2 x 60kg + bands squats s/s 10 x 3 second banded clamshells) - 60 seconds rest 100kg high pulls: 6 singles - 90 seconds rest GHRs: 10 x 3 sets - 60 seconds rest 75kg Leg Extensions: 20 x 1 set Bos Abs: 30 x 2 sets - 60 seconds rest BW-15kg Reverse nordic Curls x 10 10 x 3 second bird dogs 10 x Fire Hydrants 3 x 10 second single leg reverse hypers 30 TKEs
danbaseley		...	12-06-2024 @ 18:33
A member for 10 years and still no mouldy peanuts Member 1252, 4625 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	Warm Up Paused Bench: 100kg + Doubled bands x 1 70kg + Doubled bands x 5 x 3 sets - 120 seconds rest 30kg DB Shoulder Press: 8 x 3 sets - 120 seconds rest Skull Crushers s/s CGBP: 42.5kg x 10/15 (This felt risky. Might substitute it out for another exercise) Star Trac Iso Row: 40kg a side x 10 x 4 sets - 120 seconds rest 60kg Wide Neutral Grip Pulldowns: 10 x 4 sets - 60 seconds rest 30kg Facepulls: 20 x 2 sets - 60 seconds rest
danbaseley		...	13-06-2024 @ 14:16
A member for 10 years and still no mouldy peanuts Member 1252, 4625 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	Post Edited: 13.06.2024 @ 14:18 PM by danbaseley Machine Warm Up 10 x 3 second bird dogs 10 x Fire Hydrants 3 x 10 second single leg reverse hypers 30 TKEs 8 x (2 x 20kg Box Squat Jump Squat s/s 10 x 3 second band clamshells) - 60 seconds rest 3 x (20 x 6" Box Toe Taps s/s 20 x TKEs) 3kg Medicine Ball throw into 10m sprint x 6 sets - 90 seconds rest 25kg Isometric Cable Leg Extensions: 30 seconds x 3 sets - 60 seconds rest Glute Bridge Machine - single leg: 20kg x 10 x 3 sets - 120 seconds rest GHR Situps: 10 x 3 sets - 30 seconds rest Hanging Leg Raises: 10 x 5 sets - 30 seconds rest 10 x 3 second bird dogs 10 x Fire Hydrants 3 x 10 second single leg reverse hypers 3 x 10 second single leg iso quad holds
danbaseley		...	17-06-2024 @ 17:53
A member for 10 years and still no mouldy peanuts Member 1252, 4625 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	Warm Up 5 second Paused Fat Gripz Bench: 100kg Bench: 80kg + Doubled bands x 5 x 3 sets - 120 seconds rest 30kg DB Shoulder Press: 8 x 3 sets (20 band facepulls between sets) - 180 seconds rest 32.5kg Skull Crushers s/s CGBP: 20/20 15/15 67.5kg Wide Neutral Grip Pulldowns: 10 x 4 sets - 60 seconds rest 10 x x 3 second bird dogs 10 x Fire Hydrants 3 x 10 second single leg reverse hypers 30 TKEs
danbaseley		...	20-06-2024 @ 11:53
A member for 10 years and still no mouldy peanuts Member 1252, 4625 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	Post Edited: 20.06.2024 @ 15:38 PM by danbaseley Warm Up 105kg Leg Extension Cluster Set: 25 reps (10/5/5/3/2) 10 x 3 second bird dogs 10 x Fire Hydrants 3 x 10 second single leg reverse hypers 30 TKEs 70kg heels elevated high bar squat: 20 x 1 set 3 sec paused seated banded Clamshells: 15 x 3 sets 30kg Single Leg Glute Bridge Machine: 10 x 3 sets 70 calories on assault bike: 6:53 10kg Cable Bosu Abs: 10 x 3 sets. BRUTAL!!!! Hanging Leg Raises: 12 x 5 sets
danbaseley		...	21-06-2024 @ 17:37
A member for 10 years and still no mouldy peanuts Member 1252, 4625 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	Warm Up 5 second Paused Bench: 105kg Bench: 82.5kg + Doubled bands x 5 x 3 sets - 180 seconds rest. Very hard: will stay at this. 32kg DB Shoulder Press: 7, 7, 6 (20 band facepulls between sets) - 180 seconds rest. Will aim for 3 sets of 8 Dips: 15 x 3 sets 60kg Iso Wide Supine Grip Cable Pulldowns: 12 x 4 sets - 60 seconds rest. Really fel these in the lats. 32.5kg Cable Facepulls: 15 x 3 sets 10 x x 3 second bird dogs 10 x Fire Hydrants 3 x 10 second single leg reverse hypers 30 TKEs
danbaseley		...	23-06-2024 @ 21:37
A member for 10 years and still no mouldy peanuts Member 1252, 4625 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	Machine Warm Up 10 x 3 second bird dogs 10 x Fire Hydrants 3 x 10 second single leg reverse hypers 30 TKEs 10 second planks: front/right/left Deadlift off 1.5" block: 180kg 3 x (5 x 70kg 3 second paused high bar squat s/s 15 x 3 second Seated clamshells) 45 degree back extensions: 15 x 3 sets 98.5kg Seated Leg Curls: 10 x 3 sets 10kg Cable Bosu Abs: 12 x 3 sets 28.5kg Top End Leg Extensions: 30 x 2 sets 28.5kg Isometric Leg Extension: 30 seconds 50kg feet elevated calf raises: 12 x 2 sets 10 x 3 second bird dogs 10 x Fire Hydrants 3 x 10 second single leg reverse hypers 30 TKEs
danbaseley		...	24-06-2024 @ 14:29
A member for 10 years and still no mouldy peanuts Member 1252, 4625 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	Warm Up 5 second Paused Bench: 105kg Bench: 82.5kg + Doubled bands x 5 x 3 sets - 180 seconds rest. (15 x Band facepulls between sets) 4 sets of 30kg DB Shoulder Press: 8, 8, 8, 6 3 circuits of: 15 x BW+5kg Dips 15 x 68kg Iso Cable Pulldowns 15 x 35kg Cable Facepulls 10 x 3 second bird dogs 10 x Fire Hydrants 3 x 10 second single leg reverse hypers 30 TKEs 15 second planks - front/right/left Cable Neck Harness: 20kg x 50
danbaseley		...	25-06-2024 @ 16:31
A member for 10 years and still no mouldy peanuts Member 1252, 4625 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	Post Edited: 25.06.2024 @ 18:31 PM by danbaseley Machine Warm Up 10 x 3 second bird dogs 10 x Fire Hydrants 3 x 10 second single leg reverse hypers 30 TKEs 15 second planks: front/left/right 25kg Isometric Leg Extension for 30 seconds 8 x (2 x 24 inch straight leg box jumps s/s 10 x Banded Clamshells) - 90 seconds rest Band Resisted Pull Ups: Doubled Mini - 1 rep EMOM for 8 sets GHRs: 10 x 5 sets - 90 seconds rest Top End Leg Extensions: 28.5kg x 40 Bosu Abs: 25 x 4 sets - 60 seconds rest
danbaseley		...	27-06-2024 @ 12:17
A member for 10 years and still no mouldy peanuts Member 1252, 4625 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	Warm Up 5 second Paused Bench: 105kg 3 second pause Swiss Bar Bench: 85kg x 5 x 3 sets - 180 seconds rest. 70kg Machine Shoulder Press: 8 x 4 sets 3 circuits of: 15 x 40kg Triceps Pressdown 12 x 110kg Seated Row Machine 10 x 75kg Pullover Machine 10 x 3 second bird dogs 10 x Fire Hydrants 3 x 10 second single leg reverse hypers 30 TKEs 15 second planks - front/right/left
danbaseley		...	28-06-2024 @ 20:24
A member for 10 years and still no mouldy peanuts Member 1252, 4625 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	Machine Warm Up 10 x 3 second bird dogs 10 x Fire Hydrants 3 x 10 second single leg reverse hypers 30 TKEs 10 second planks: front/right/left Deadlift: 182.5kg 3 x (5 x 72.5kg 3 second paused SSB squat s/s 15 x 3 second Seated clamshells s/s 30kg Iso Leg Extension) 45 degree back extensions: 20 x 3 sets 98.5kg Seated Leg Curls - 3 second eccentric: 12 x 3 sets 15kg Knneling Cable Abs: 10x 3 sets 15 second planks x 3 30kg Top End Leg Extensions: 35 reps 28.5kg Isometric Leg Extensions 130kg standing calf raises: 12 x 3 sets
danbaseley		...	29-06-2024 @ 16:02
A member for 10 years and still no mouldy peanuts Member 1252, 4625 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	Warm Up 5 second Paused Bench: 105kg Swiss Bar Bench: 5 x 3 sets - 85kg, 85kg, 87.5kg - 120 seconds rest. (15 band facepulls between bench sets) Machine Shoulder Press: 8 x 4 sets - 70kg, 70kg, 70kg, 80kg 3 circuits of: 15 x 40kg Triceps Pressdown 10 x 130kg Seated Row Machine 12 x 80kg Pullover Machine 10 x 3 second bird dogs 10 x Fire Hydrants 3 x 10 second single leg reverse hypers 3 x 30 TKEs 15 second planks - front/right/left
danbaseley		...	01-07-2024 @ 15:03
A member for 10 years and still no mouldy peanuts Member 1252, 4625 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	Warm Up Paused Axle Bench: 102.5kg x 3 87.5kg 3 second pause Axle Bench: 5 x 3 sets - 180 seconds rest. (20 band facepulls between all bench sets) DOH Axle deadlift up to 150kg. Just for fun. Machine Shoulder Press: 8 x 4 sets - 80kg, 80kg, 80kg, 90kg 3 circuits of: 10 x 80kg Cambered Chest Press 10 x 100kg Paused Seated Row Machine 15 x 70kg Lat Pulldowns 10 x 3 second bird dogs 10 x Fire Hydrants 3 x 10 second single leg reverse hypers 30 TKEs 15 second planks - front/right/left
danbaseley		...	03-07-2024 @ 06:16
A member for 10 years and still no mouldy peanuts Member 1252, 4625 posts SQ 160, BP 120, DL 215 495.0 kgs @ 98kgs UnEq	Post Edited: 03.07.2024 @ 12:49 PM by danbaseley Machine Warm Up 10 x 3 second bird dogs 10 x Fire Hydrants 3 x 10 second single leg reverse hypers 75kg heels elevated high bar squat: 20 x 1 set 40kg Hack Squat - 20 rep cluster set: 10/5/5 110kg Leg Extension - 25 rep cluster set 10/5/5/3/2 TKEs: 30 x 2 sets 3 sec paused seated banded clamshells: 20 x 3 sets 55kg Cable Abs: 20 x 3 sets

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