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

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danbaseleyIcon...19-06-2026 @ 14:13 
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A member for 10 years and still no mouldy peanuts
Member 1252, 4751 posts
SQ 160, BP 120, DL 215
495.0 kgs @ 98kgs UnEq		Sprints:

20m run: into 40m sprint: into 120m active recovery x 6
danbaseleyIcon...19-06-2026 @ 22:46 
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A member for 10 years and still no mouldy peanuts
Member 1252, 4751 posts
SQ 160, BP 120, DL 215
495.0 kgs @ 98kgs UnEq		Iso Lat Pulldown:
80kg a side x 8 x 2 sets

Paused Iso Plate Loaded Incline Press:
85kg a side x 1
52.5kg a side + bands x 5 x 3 sets

Smith Machine Plyo Bench:
40kg x 3 x 8 sets

DB Shoulder Press:
20kg x 25
20kg x 20

Iso Row:
50kg a side x 10 x 2 sets
40kg a side x 25

45 degree back extensions:
15 x 4 sets

Band Resisted Bunny Hops:
25 x 3 sets

Paloff Press:
35kg x 30 x 3 sets

Top End Leg Extensions:
35kg x 30

Rolling and stretching
danbaseleyIcon...14-08-2026 @ 16:34 
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A member for 10 years and still no mouldy peanuts
Member 1252, 4751 posts
SQ 160, BP 120, DL 215
495.0 kgs @ 98kgs UnEq		Seated Leg Curls:
67.5kg x 3 x 6 sets - 15 seconds rest

Leg Extension 25 rep Cluster Set:
95kg x 10/6/5/4

Leg Extension Iso Hold:
32.5kg x 30 seconds

Trap Bar Deadlift:
110kg x 1

Hack Squats:
30kg x 20

Sissy Squats:
15kg x 15

Trx Squats:
15 x 2 sets

DE Bench - 2 fingers in smooth:
52.5kg x 3 EMOM x 10 sets

Weighted Pullups:
5kg x 3 EMOM x 10 sets

Chest Supported DB Rows:
27.5kg x 12 x 4 sets

Hammer Iso Incline:
35kg x 10 x 3 sets

Matrix Glute Trainer:
Doubled Green Band + 10kg x 15 x 2 sets

Paloff Press:
15kg x 25 x 3 sets per side

3 second Paused Abduction Machine:
50kg x 10
danbaseleyIcon...19-08-2026 @ 21:28 
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A member for 10 years and still no mouldy peanuts
Member 1252, 4751 posts
SQ 160, BP 120, DL 215
495.0 kgs @ 98kgs UnEq		5 second pause bench:
100kg x 5
55kg + Doubled Minis x 5 x 3 sets

Seated Shoulder Press:
55kg x 8 x 4 sets

Double V-Rope Triceps Pressdown:
20kg x 12 x 3 sets

Double V Rope Cable Facepulls:
20kg x 20 x 3 sets

Flye Machine Dropset:
72.5kg x 10
55kg x 10

Abduction Machine:
50kg x 30
danbaseleyIcon...19-08-2026 @ 21:29 
Avatar
A member for 10 years and still no mouldy peanuts
Member 1252, 4751 posts
SQ 160, BP 120, DL 215
495.0 kgs @ 98kgs UnEq		Seated Leg Curls:
67.5kg x 3 x 6 sets - 15 seconds rest

Leg Extension 25 rep Cluster Set:
95kg x 11/6/4/4

Leg Extension Iso Hold:
32.5kg x 30 seconds

Hack Squats:
40kg x 15

Sissy Squats:
20kg x 15

Matrix Glute Trainer:
Bipedal: Doubled Green Band + 15kg x 15 x 2 sets
Single Leg: Doubled Black Band x 5 x 2 sets per leg

Trx Squats:
15 x 2 sets

Abduction Machine:
62.5kg x 15 x 2 sets

HKRs:
10 x 5 sets

Paloff Press:
10 x 2 sets
danbaseleyIcon...03-09-2026 @ 15:35 
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A member for 10 years and still no mouldy peanuts
Member 1252, 4751 posts
SQ 160, BP 120, DL 215
495.0 kgs @ 98kgs UnEq		Abduction Machine 25 rep Cluster Set:
70kg x 10/5/4/3/3
70kg x 11/5/4/5

Leg Extensions 25 rep Cluster Set:
95kg x 10/5/3/3/4
95kg x 11/5/4/3/2

Glute Machine 25 rep Cluster Set:
25kg + Doubled Green Band x 12/8/5
25kg + Doubled Green Band x 13/8/4

Seated Iso Rows:
40kg x 10 x 3 sets - 60 seconds rest

Smith Shoulder 20 rep Cluster Set:
50kg x 10/5/3/2

Paloff Press:
20kg x 25

Band Abs:
Doubled Green x 25

HKRs:
15/7/3
danbaseleyIcon...17-09-2026 @ 21:48 
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A member for 10 years and still no mouldy peanuts
Member 1252, 4751 posts
SQ 160, BP 120, DL 215
495.0 kgs @ 98kgs UnEq		5 rounds of:
Standing 20kg DB Press x 8
Black Band Facepulls x 20

Weighted Pullups:
Up to BW+30kg

3 rounds of:
Military Press x 50kg x 3
Weighed Pullups x 15kg x 3

VCGBP:
60kg x 10x 3 sets

Chest Supported DB Rows:
25kg x 15 x 3 sets

Green Band Abs:
12 x 3 sets
danbaseleyIcon...17-09-2026 @ 21:48 
Avatar
A member for 10 years and still no mouldy peanuts
Member 1252, 4751 posts
SQ 160, BP 120, DL 215
495.0 kgs @ 98kgs UnEq		Abduction Machine 25 rep Cluster Set:
70kg x 10/5/4/3/3
70kg x 11/5/4/5

Leg Extensions 25 rep Cluster Set:
100kg x 10/5/3/3/4

Seated Leg Curls:
62.5kg x 3 x 8 sets - 10 seconds rest

DE Deadlifts:
80kg + Mini Bands x 2 EMOM for 12 sets

Hack Squats:
40kg x 20

Sissy Squats:
20kg x 15

Matrix Glute Trainer:
Bipedal: Doubled Green Band + 20kg x 15 x 2 sets

Neck Harness:
45kg x 30
32.5kg x 50

2 x (HLR x 15 s/s Paloff Press x 15 per side)
danbaseleyIcon...23-09-2026 @ 21:30 
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A member for 10 years and still no mouldy peanuts
Member 1252, 4751 posts
SQ 160, BP 120, DL 215
495.0 kgs @ 98kgs UnEq		Two Rounds of DB Chest Press - 10 seconds between sets:

Set1 - 12.5kg x 30
Set 2 - 30kg x 2
Set 3 - 12.5kg x 15
Set 4 - 30kg x 2
Set 5 - 12.5kg x 10
Set 6 - 30kg x 2
Set 7 - 12.5kg x 5
Set 8 - 30kg x 2
Set 9 - 12.5kg x 2
Set10 - 30kg x 2
Set 11 - 12.5kg x 1
Set 12 - 30kg x 2

Two Rounds of Leg Extensions - 10 seconds between sets:
Set 1 - 32.5kg x 30
Set 2 - 90kg x 2
Set 3 - 32.5kg x 15
Set 4 - 90kg x 2
Set 5 - 32.5kg x 10
Set 6 - 90kg x 2
Set 7 - 32.5kg x 5
Set 8 - 90kg x 2
Set 9 - 32.5kg x 2
Set 10 - 90kg x 2
Set 11 - 32.5kg x 1
Set 12 - 90kg x 2

10 Minute Cluster Set - Cable Chest Press:
67.5kg x 3 reps - 10/20/30 seconds rest as needed. Made it two minutes on 10 second intervals.


10 Minute Cluster Set - Adductor Machine:
42.5kg x 3 reps - 10/20/30 seconds rest as needed. Made it 3 minutes on 10 second intervals.

Cable Rotator Cuff:
15 x 5 sets per side
danbaseleyIcon...25-09-2026 @ 17:34 
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A member for 10 years and still no mouldy peanuts
Member 1252, 4751 posts
SQ 160, BP 120, DL 215
495.0 kgs @ 98kgs UnEq		Hack Squat - 20 second rest pause:
Set 1: 50kg x 6/4/2
Set 2: 50kg x 6/2/1

Sissy Squat Cluster Set:
Set 1: 25kg x 4 x 6 sets - 10 seconds rest
Set 2: 25kg x 4 x 6 sets - 10 seconds rest

Leg Extension Iso Holds
35kg x 30 seconds x 3 sets - 180 seconds rest

Abduction Machine:
62.5kg x 15 x 3 sets

Cable Neck Harness:
25kg x 25
17.5kg x 50

Cable Paloff Twists:
15kg x 10 x 3 sets
danbaseleyIcon...01-10-2026 @ 22:28 
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A member for 10 years and still no mouldy peanuts
Member 1252, 4751 posts
SQ 160, BP 120, DL 215
495.0 kgs @ 98kgs UnEq		Paused Bench:
Set 1 - 70kg x 6/2/2
Set 2 - 70kg x 6/2/2

Bench Iso Holds
100kg x 30 seconds x 3 sets - 180 seconds rest

Paused Iso Press:
Set 1: 20kg x 4 x 6 sets - 10 seconds rest
Set 2: 20kg x 4 x 6 sets - 10 seconds rest
danbaseleyIcon...01-10-2026 @ 22:30 
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A member for 10 years and still no mouldy peanuts
Member 1252, 4751 posts
SQ 160, BP 120, DL 215
495.0 kgs @ 98kgs UnEq		Lying Leg Curls:
50kg x 6 x 5 sets

SSB Squats:
62.5kg x 3 x 15 sets - 30 seconds rest

Abduction Machine:
60kg x 15 x 3 sets - 90 seconds rest

Glute Machine - Single Leg Cluster Sets:
3 x 5 sets per side - 10 seconds rest

Band Abs:
20 x 4 sets
danbaseleyIcon...01-10-2026 @ 22:31 
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A member for 10 years and still no mouldy peanuts
Member 1252, 4751 posts
SQ 160, BP 120, DL 215
495.0 kgs @ 98kgs UnEq
Post Edited: 06.10.2026 @ 15:33 PM by danbaseley
Two Rounds of DB Chest Press - 10 seconds between each set:

Set1 - 15kg x 30
Set 2 - 30kg x 2
Set 3 - 15kg x 15
Set 4 - 30kg x 2
Set 5 - 15kg x 10
Set 6 - 30kg x 2
Set 7 - 15kg x 5
Set 8 - 30kg x 2
Set 9 - 15kg x 2
Set10 - 30kg x 2
Set 11 - 15kg x 1
Set 12 - 30kg x 2

10 Minute Cluster Set - Cable Chest Press:
67.5kg x 3 reps - 10/20/30 seconds rest as needed. Made it two minutes on 10 second intervals.

Cable Rotator Cuff:
5kg x 20 x 3 sets per side

Abduction Machine:
35kg x 40 x 2 sets

Double V Rope Facepulls:
30kg x 20x 2 sets
danbaseleyIcon...06-10-2026 @ 15:33 
Avatar
A member for 10 years and still no mouldy peanuts
Member 1252, 4751 posts
SQ 160, BP 120, DL 215
495.0 kgs @ 98kgs UnEq		Two Rounds of Leg Extensions - 10 seconds between sets:

Set 1 - 35kg x 30
Set 2 - 95kg x 2
Set 3 - 35kg x 15
Set 4 - 95kg x 2
Set 5 - 35kg x 10
Set 6 - 95kg x 2
Set 7 - 35kg x 5
Set 8 - 95kg x 2
Set 9 - 35kg x 2
Set 10 - 95kg x 2
Set 11 - 35kg x 1
Set 12 - 95kg x 2


10 Minute Cluster Set - Adductor Machine:
47.5kg x 3 reps - 10/20/30 seconds rest as needed. Made it 2:30 minutes on 10 second intervals. 20 seconds thereafter.

Abduction Machine:
70kg x 12 x 4 sets - 90 seconds rest

Paloff Press:
40kg x 15 x 4 sets per side - 30 seconds rest
danbaseleyIcon...06-10-2026 @ 15:35 
Avatar
A member for 10 years and still no mouldy peanuts
Member 1252, 4751 posts
SQ 160, BP 120, DL 215
495.0 kgs @ 98kgs UnEq		Dips:
BW+12kg x 3 reps EMOM x 20 sets

Smith Machine Shoulder Press:
52.5kg x 3 reps EMOM x 10 sets

Band Abs:
Green Band x 20 x 5 sets - 30 seconds rest

Abduction Machine:
50kg x 30 x 2 sets

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