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» Can't squat. Can't bench. Can deadlift....a little. (Go to post)11-04-2024 @ 14:54 
3 second eccentric single leg Hamstring Curls:
36kg x 8 x 3 sets per leg - 60 seconds rest

Paused Leg Extensions:
37.5kg Single Leg x 10 x 3 sets per leg - 60 seconds rest
80kg Both Legs x 12

Very Close stance squats in Oly shoes, stood on 5kg plate:
60kg x 20

Trap Bar Deadlifts up to 145kg

45 degree Back Extensions:
20 x 3 sets - 60 seconds rest

15kg Bosu Abs:
15 x 3 sets - 30 seconds rest
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)09-04-2024 @ 22:38 
Post Edited: 09.04.2024 @ 22:40 PM by danbaseley
Pull-Ups:
6, 6, 5 - 4 minutes rest

Seated Cable Row:
60kg x 8 x 4 sets - 60 seconds rest

Wide Grip assisted pullup machine:
BW-40kg x 10 x 3 sets - 120 seconds rest

Reverse Hyper Extensions:
15 x 3 sets - 60 seconds rest

20kg DB Hammer Curls:
10 x 3 sets - 90 seconds rest

Neck Harness Drop set:
25kg x 25, 20kg x 25, 15kg x 25

Band Abs:
50 x 3 sets - 30 seconds rest
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)04-04-2024 @ 18:29 
Post Edited: 04.04.2024 @ 18:30 PM by danbaseley
77.5kg Paused Bench - hands against smooth:
8 x 3 sets - 180 seconds rest

Paused Neutral Grip 20kg DB Shoulder Press:
3 sets - 15, 15, 10 - 120 seconds rest

15 degree Incline 24kg DB Paused Bench:
3 sets - 12, 10, 10 - 120 seconds rest

50kg Machine Flyes x 3 sets:
15, 15, 15 - 60 seconds rest

30kg Machine Reverse Flyes:
15 x 3 sets - 60 seconds rest

Triceps Pressdown:
60kg x 10 x 4 sets - 60 seconds rest
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)27-03-2024 @ 13:44 
Post Edited: 27.03.2024 @ 15:38 PM by danbaseley
Paused Hack Squats: 20kg x 25 rep cluster set (10/9/6)

Paused Glute Bridge Machine:
25kg x 10 x 3 sets per leg - 60 seconds rest

Single Leg Squats:
16kg DB x 10 x 3 sets - 60 seconds rest

Seated Good Mornings:
15kg x 15 x 3 sets - 60 seconds rest

Green Band Abs:
35 x 3 sets - 30 seconds rest

Green Band TKEs: 25 per leg
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)26-03-2024 @ 13:06 
BW+12.5kg Pull ups:
3 sets of 3 - 180 seconds rest

75kg Cable Iso Lat Pulldown:
4 sets of 10 - 60 seconds rest

52.5kg Chest Supported Divergent Rows:
3 sets of 10 - 90 seconds rest

30kg EZ Bar Preacher Curls:
10, 12, 6 - 90 seconds rest

20kg Paused Top End Leg Extensions:
25 x 2 sets - 60 seconds rest

Thoracic Extensions on roller:
15 x 3 sets
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)22-03-2024 @ 15:34 
Post Edited: 22.03.2024 @ 15:48 PM by danbaseley
65kg High Incline 3 Count Paused Bench:
3 sets of 8: RPE7, 8, 9 - 180 seconds rest

Paused 55kg Seated OH Press:
3 sets of 10 - 180 seconds rest

Paused Dips - BW + 5kg:
3 sets of 10 - 90 seconds rest

3kg Rotator Cuff Vs and Ts:
3 sets of 15 of each b2b

30kg Skull Crushers into CGBP:
10/20
10/16
120 seconds between sets

35kg Double Rope Facepulls:
2 sets of 25 - 60 seconds rest

35kg 3-count Isometric Fly Machine:
12 x 2 sets - 60 seconds rest

Band Abs:
40 x 3 sets - 60 seconds rest
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)21-03-2024 @ 16:50 
3 second eccentric single leg Hamstring Curls:
32.5kg x 8 x 3 sets per leg - 60 seconds rest

Paused Leg Extensions:
32.5kg Single Leg x 10 x 3 sets per leg - 60 seconds rest
75kg Both Legs x 12

Very Close stance squats in Oly shoes, stood on 5kg plate:
52.5kg x 20

(These felt great, in terms of body positioning and depth)

Sissy Squats:
10 x 3 sets - 60 seconds rest
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)20-03-2024 @ 22:03 
Pull-Ups:
6 x 3 sets - 3 - 5 minutes rest

Iso Lateral High Row:
60kg a side x 8 x 4 sets - 60 seconds rest

Wide Grip Standing assisted pullup machine:
BW-44kg x 10 x 3 sets - 90 seconds rest

Back Extensions:
20 x 2 sets - 60 seconds rest

18kg DB Hammer Curls:
10 x 3 sets - 90 seconds rest

Bosu Abs:
15 x 3 sets - 30 seconds rest
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)19-03-2024 @ 20:38 
Post Edited: 19.03.2024 @ 20:39 PM by danbaseley
Paused Bench - hands against smooth:
8 x 3 sets 75kg, 75kg, 77.5kg - 180 seconds rest

Paused Neutral Grip 18kg DB Shoulder Press:
15 x 3 sets - 120 seconds rest

15 degree Incline 26kg DB Paused Bench x 3 sets:
12, 12, 10 - 120 seconds rest

45kg Machind Flyes x 3 sets:
15, 15, 10 - 90 seconds rest

27kg Machine Reverse Flyes:
15 x 3 sets - 60 seconds rest
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)15-03-2024 @ 00:03 
BW+11.25kg Pull ups:
2 sets of 3 - 180 seconds rest

57.5kg Iso Lat Pulldown:
4 sets of 10 - 60 seconds rest

85kg Chest Supported Cable Rows:
3 sets of 10 - 90 seconds rest

32..5kg Preacher Curls:
12, 12, 6 - 90 seconds rest

20kg Paused Top End Leg Extensions:
25 x 2 sets - 90 seconds rest

Thoracic Extensions on roller:
15 x 3 sets
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)13-03-2024 @ 21:35 
Leg Extensions:
102.5kg x 25 rep cluster set (10/5/5/5)
52.5kg Paused x 15 x 4 sets - 60 seconds rest

Lying Leg Curls:
3 second eccentric 52.5kg x 12 x 3 sets - 90 seconds rest

Paused Single Leg Glute Machine:
45kg x 10 x 3 sets per leg - 45 seconds rest

Weighted Back Extensions:
15kg x 15 x 3 sets - 60 seconds rest

5kg Bosu Abs:
15 x 3 sets - 30 seconds rest

TKEs: 30 per leg
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)12-03-2024 @ 22:05 
62.5kg High Incline 3 Count Paused Bench:
3 sets of 8: RPE7, 8, 9 - 120 seconds rest

Paused 52.5kg Seated OH Press:
3 sets of 10 - 180 seconds rest

Paused Dips:
3 sets of 10 - 90 seconds rest

2kg Rotator Cuff Vs and Ts:
3 sets of 15 of each b2b

35kg Skull Crushers into CGBP:
10/12
10/10
120 seconds between sets

30kg Double Rope Facepulls:
2 sets of 30 - 60 seconds rest

20kg DB Thoracid Extensions:
3 sets of 15 - 60 seconds rest
» Ermm here goes (Go to post)08-03-2024 @ 14:51 
Cheers Paul. Will give them ago, when the back is happier.
» Can't squat. Can't bench. Can deadlift....a little. (Go to post)08-03-2024 @ 14:50 
Osteopath appointment, followed by...

Pull-Ups:
5 x 3 sets - 180 seconds rest

Iso Low Row:
40kg a side x 10 x 4 sets - 60 seconds rest

VW Grip Standing assisted pullup machine:
BW-47kg x 10 x 3 sets - 90 seconds rest

16kg DB Hammer Curls:
10 x 3 sets - 90 seconds rest

Bosu Abs:
15 x 3 sets - 30 seconds rest
» Ermm here goes (Go to post)07-03-2024 @ 19:58 
What are Vector Jumps?

And how/why does one incorporate them into hoisting?

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