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

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danbaseleyIcon...26-11-2024 @ 19:42 
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A member for 10 years and still no mouldy peanuts
Member 1252, 4579 posts
SQ 160, BP 120, DL 215
495.0 kgs @ 98kgs UnEq
Leg Extensions - 25 rep cluster set:
117.5kg x 10/5/5/5

105kg Seated Leg Curls::
10 x 3 sets - 120 seconds rest.

Zercher Squat on 3 inch squat wedge:
27.5.kg x 20

GHRs:
BW + 5kg x 20 x 2 sets - 120 seconds rest

Single Leg Extensions:
47.5kg x 20

2 x (37.5kg Top End Leg Extensions x 30 s/s Calf Raises x 50 s/s Hanging Knee Raises x 40) - 60 seconds rest
danbaseleyIcon...28-11-2024 @ 21:46 
Avatar
A member for 10 years and still no mouldy peanuts
Member 1252, 4579 posts
SQ 160, BP 120, DL 215
495.0 kgs @ 98kgs UnEq
Paused hands against smooth CGBP up to 107.5kg

Bench against doubled bands:
80kg x 5 x 3 sets - 120 seconds rest

DB Press - 8 x 4 sets:
30kg, 30kg, 27.5kg, 27.5kg - 180 seconds rest

Wide Fat Gripz Pullups up to BW + 25kg

Lat Pulldowns:
75kg x 15 x 2 sets - 120 seconds rest

3 x (6kg Iso Cable Laterals x 20 s/s 50kg Reverse Machine Flyesx 20) - 120 seconds rest

V Bar Triceps Pressdown:
40kg x 15 x 3 sets - 90 seconds rest
danbaseleyIcon...05-12-2024 @ 22:04 
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A member for 10 years and still no mouldy peanuts
Member 1252, 4579 posts
SQ 160, BP 120, DL 215
495.0 kgs @ 98kgs UnEq
Paused hands against smooth CGBP up to 107.5kg

Dips:
BW + 40kg x 5 x 3 sets

Iso Rows:
40kg x 10 x 3 sets per side

DB Laterals:
10kg x 12 x 3 sets

3 x (50kg Reverse Machine Flyes x 15 s/s 40kg Cable Facepulls x 15)

V Bar Triceps Pressdown on Lat Pulldown machine:
30kg x 12 x 3 sets
danbaseleyIcon...06-12-2024 @ 20:31 
Avatar
A member for 10 years and still no mouldy peanuts
Member 1252, 4579 posts
SQ 160, BP 120, DL 215
495.0 kgs @ 98kgs UnEq
Leg Extensions - 25 rep cluster set:
120kg x 10/5/5//3/2

105kg Seated Leg Curls::
5 x 4 sets - 15 seconds rest.

Zercher Squat on 3 inch squat wedge:
30kg x 20

GHRs:
BW + 5kg x 20, 15 - 120 seconds rest

Single Leg Extensions:
50kg x 16
danbaseleyIcon...15-12-2024 @ 15:36 
Avatar
A member for 10 years and still no mouldy peanuts
Member 1252, 4579 posts
SQ 160, BP 120, DL 215
495.0 kgs @ 98kgs UnEq
Leg Extensions - 25 rep cluster set:
120kg x 10/5/5/5

105kg Seated Leg Curls::
5 x 6 sets - 30 seconds rest.

Squats:
30kg x 5 x 3 sets

Deadlifts:
40kg x 5 x 2 sets

Single Leg Extensions:
50kg x 20

45 degree back extensions:
BW x 10 x 3 sets

Paloff Press:
10kg x 20 x 3 sets per side

2 x (40kg Top End Leg Extensions x 30 s/s Calf Raises x 50 s/s Hanging Knee Raises x 40) - 60 seconds rest
danbaseleyIcon...16-12-2024 @ 23:02 
Avatar
A member for 10 years and still no mouldy peanuts
Member 1252, 4579 posts
SQ 160, BP 120, DL 215
495.0 kgs @ 98kgs UnEq
Paused hands against smooth CGBP:
100kg x 3
105kg x 1
75kg + Doubled Minis x 5 x 3 sets

Cambered Neutral Grip Chest Press Machine:
100kg x 8 x 4 sets - 120 seconds rest

Lat Pulldowns:
80kg x 15, 15, 10 - 120 seconds rest

22kg Iso Cable Facepulls:
20 x 3 sets - 120 seconds rest

Heavy Band Abs:
20 x 5 sets - 30 seconds rest
danbaseleyIcon...17-12-2024 @ 21:14 
Avatar
A member for 10 years and still no mouldy peanuts
Member 1252, 4579 posts
SQ 160, BP 120, DL 215
495.0 kgs @ 98kgs UnEq
Leg Extensions - 25 rep cluster set:
122.5kg x 10/6/5/4

107.5kg Seated Leg Curls::
3 x 6 sets - 15 seconds rest.

Heels Elevated Squats:
30kg x 5 x 3 sets - 90 seconds rest

20kg Heels Elevated Goblet Squats:
3 x (4 half-reps, 1 full rep) x 2 sets - 120 seconds rest

Top End Leg Extensions:
30kg x 30 x 3 sets - 60 seconds rest

45 degree back extensions:
BW x 12 x 3 sets - 60 seconds rest

Feet elevated BOSU plank:
20 seconds x 4 sets - 30 seconds rest
danbaseleyIcon...18-12-2024 @ 22:01 
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A member for 10 years and still no mouldy peanuts
Member 1252, 4579 posts
SQ 160, BP 120, DL 215
495.0 kgs @ 98kgs UnEq
Post Edited: 18.12.2024 @ 22:02 PM by danbaseley
Paused hands against smooth CGBP up to 105kg

Bench against doubled bands:
75kg x 5 x 3 sets - 120 seconds rest

DB Press - 8 x 4 sets:
30kg, 30kg, 30kg, 27.5kg - 180 seconds rest

10kg Fat Gripz DB Side Laterals - 3 sets:
15, 15, 12 - 120 seconds rest

Chest Flye Machine:
80kg x 15 x 3 sets

Reverse Flye Machine:
20 x 3 sets

V Bar Triceps Pressdown - 3 sets
40kg x 18, 18, 15 - 90 seconds rest

2 pull-ups between all warm ups and work sets. 50 reps total.
danbaseleyIcon...04-01-2025 @ 17:48 
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A member for 10 years and still no mouldy peanuts
Member 1252, 4579 posts
SQ 160, BP 120, DL 215
495.0 kgs @ 98kgs UnEq
5 count Paused hands against smooth CGBP up to 100kg

Thumbs width from smooth CGBP:
70kg x 20

Weighted Pullups:
BW+20kg x 2 x 3 sets - 120 seconds rest

Bottoms Up KB Press:
12kg x 12 x 3 sets - 90 seconds rest

Lat Pulldowns:
75kg x 12 x 3 sets - 90 seconds rest

Paused Machine Chest Flyes:
60kg x 20 x 2 sets - 90 seconds rest

Low Iso Pulley Rows:
20kg x 20 x 4 sets - 90 seconds rest

Heavy Band Abs:
30 x 3 sets - 30 seconds rest

Feet on slam ball, hands on Bosu planks:
20 seconds x 4 sets - 30 seconds rest

Toes Raised TKEs:
20 x 2 sets
danbaseleyIcon...05-01-2025 @ 16:34 
Avatar
A member for 10 years and still no mouldy peanuts
Member 1252, 4579 posts
SQ 160, BP 120, DL 215
495.0 kgs @ 98kgs UnEq
Leg Extensions Cluster Set:
110kg x 25 (10/5/5/3/2)

Leg Curls:
100kg x 3 x 6 sets - 15 seconds rest

High Bar Squat:
40kg x 5 x 3 sets - 60 seconds rest

RDLs:
60kg x 10 x 3 sets - 90 seconds rest

BFR Cuff Leg Press - Lower half reps:
40kg x 20 x 2 sets - 60 seconds rest

Hanging Knee Raises:
25 x 3 sets - 30 seconds rest

Paloff Press:
14kg x 20 x 3 sets - 30 seconds rest
danbaseleyIcon...07-01-2025 @ 22:02 
Avatar
A member for 10 years and still no mouldy peanuts
Member 1252, 4579 posts
SQ 160, BP 120, DL 215
495.0 kgs @ 98kgs UnEq
Post Edited: 07.01.2025 @ 23:17 PM by danbaseley
Strict Press:
60kg x 3
42.5kg x 20

Bottoms Up KB Press:
12kg x 15 x 3 sets

Dips:
BW x 20 x 2 sets

Machine Chest Flyes:
85kg x 12 x 2 sets

Kneeling Band Abs:
30 x 3 sets

Lying Banded Clamshells:
50 x 2 sets
danbaseleyIcon...08-01-2025 @ 23:00 
Avatar
A member for 10 years and still no mouldy peanuts
Member 1252, 4579 posts
SQ 160, BP 120, DL 215
495.0 kgs @ 98kgs UnEq
Leg Extensions Cluster Set:
112.5kg x 25 (10/5/5/5)

Leg Curls:
102.5kg x 3 x 6 sets - 15 seconds rest

High Bar Squat:
50kg x 5 x 3 sets - 60 seconds rest

BFR Cuff Cable Leg Press:
110kg x 20 x 2 sets - 60 seconds rest

GHRs:
10 x 3 sets - 45 seconds rest

Hanging Knee Raises:
30 x 3 sets - 30 seconds rest

Paloff Press:
16kg x 20 x 3 sets - 30 seconds rest
danbaseleyIcon...09-01-2025 @ 15:36 
Avatar
A member for 10 years and still no mouldy peanuts
Member 1252, 4579 posts
SQ 160, BP 120, DL 215
495.0 kgs @ 98kgs UnEq
5 second paused hands against smooth CGBP:
100kg x 1

Hands against smooth CG slingshot bench:
100kg x 8, 6, 6 - 120 seconds rest

BUKP:
14kg x 15 x 3 sets - 90 seconds rest

Toes Up TKES:
20 x 3 sets - 60 seconds rest

Between all prehab, warm-up and work sets and rehab stuff I did 3 reps of pullups: 75 reps total.

Machine Reverse Flyes:
50kg x 20 x 3 sets - 90 seconds rest

Dips dropset:
BW+20kg x 10
BW+15kg x 10
BW x 15

Top End Leg Extensions:
30kg x 40 x 2 sets - 90 seconds rest

Heavy Band Abs:
40 x 4 sets - 30 seconds rest

Abduction Machine:
75kg x 20 x 2 sets - 90 seconds rest
danbaseleyIcon...10-01-2025 @ 16:43 
Avatar
A member for 10 years and still no mouldy peanuts
Member 1252, 4579 posts
SQ 160, BP 120, DL 215
495.0 kgs @ 98kgs UnEq
115kg Leg Extensions:
25 rep cluster set (10/5/5/3/2)

105kg Seated Leg Curls:
3 x 6 sets - 15 seconds rest

High Bar squats to low box:
52.5kg x 3 reps EMOM for 10 sets

Push Press up to 70kg

Cable Leg Press w/BFR Cuffs:
120kg x 2 sets - 60 seconds rest

Toes Up TKEs:
Black band x 25 x 3 sets - 30 seconds rest

Feet on slam ball, hands on Bosu planks:
25 seconds x 4 sets - 30 seconds rest

Paloff Press:
18kg x 20 x 4 sets - 30 seconds rest

Top End Leg Extensions:
30 x 30 x 3 sets - 30 seconds rest
danbaseleyIcon...15-01-2025 @ 15:38 
Avatar
A member for 10 years and still no mouldy peanuts
Member 1252, 4579 posts
SQ 160, BP 120, DL 215
495.0 kgs @ 98kgs UnEq
Hands against smooth CGBP up to 105kg

Hands against smooth slingshot bench:
105kg x 5 x 3 sets. Kind of hard. - 120 seconds rest

BUKP:
16kg x 12 x 3 sets - 90 seconds rest

3 x (15 x 20kg Iso Cable Chest Flyes s/s 15 x 36kg Iso Cable Lat Pulldowns s/s 15 x 10kg DB Laterals) - 120 seconds rest

3 x (15 x Very Heavy Band Abs s/s 15 x Purple Band Iso Triceps Pressdown) - 30 seconds rest

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