View All Posts: danbaseley
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| » 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? | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 07-03-2024 @ 11:38 | ||
| Paused Bench - hands against smooth: 75kg x 8 x 3 sets - 180 seconds rest Paused Neutral Grip 16kg DB Shoulder Press: 15 x 3 sets - 120 seconds rest 15 degree Incline 24kg DB Paused Bench: 12 x 3 sets - 120 seconds rest 20kg Cable Flyes x 20 s/s Band Facepulls x 25: 2 sets - 90 seconds rest | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 06-03-2024 @ 18:02 | ||
| 3 second eccentric Single leg lying Hamstring Curls: 30kg x 8 x 3 sets per leg - 60 seconds rest Paused Leg Extensions: 30kg Single Leg x 10 x 3 sets per leg - 60 seconds rest 70kg Both Legs x 12 Very Close stance squats in Oly shoes, stood on 5kg plate: 50kg x 20 x 1 set (These felt great, in terms of body positioning and depth) Sissy Squats: 10 x 3 sets - 90 seconds rest Single Leg Glute Kickback: 45kg x 10 x 3 sets per leg - 60 seconds rest | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 05-03-2024 @ 21:54 | ||
| BW+10kg Pull ups: 2 sets of 3 - 180 seconds rest 55kg Iso Lat Pulldown: 4 sets of 10 - 60 seconds rest 80kg Chest Supported Cable Rows: 3 sets of 10 - 90 seconds rest 30kg Preacher Curls: 12, 12, 10 - 60 seconds rest | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 04-03-2024 @ 12:18 | ||
| 60kg High Incline 3 Count Paused Bench: 3 sets of 8: RPE7, 8, 9 - 120 seconds rest Paused 50kg Seated OH Press: 10, 10, 8 - 180 seconds rest Paused Dips: 3 sets of 8 - 90 seconds rest 35kg Skull Crushers into CGBP: 8/10 8/12 120 seconds between sets 40kg Paused Machine Flyes: 3 sets of 10 - 60 seconds rest 20kg Double Rope Facepulls: 2 sets of 30 - 60 seconds rest 22.5kg RDL: 3 sets of 20 - 60 seconds rest 5kg extended ROM Jefferesen Curls x 5 | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 02-03-2024 @ 18:59 | ||
Post Edited: 02.03.2024 @ 19:00 PM by danbaseley Leg Extensions:100kg x 25 rep cluster set (10/5/5/5) 50kg Paused x 15 x 4 sets - 60 seconds rest Lying Leg Curls: 3 second eccentric 50kg x 12 x 3 sets - 70 seconds rest Paused Single Leg Glute Machine: 40kg x 10 x 3 sets per leg - 45 seconds rest RDL: 20kg x 20 x 3 sets - 60 seconds rest Paused Iso Incline Chest Press: 35kg a side x 10 x 3 sets - 120 seconds rest Paused Chest Flye machine: 45kg x 12 x 3 sets - 60 seconds rest | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 01-03-2024 @ 19:28 | ||
| Deadlift: 152.5kg x 3 135 x 5 x 2 sets RDL: 120kg x 8 x 2 sets RPE 8 Got a horrible zing down my sciatic nerve. FAAAAAARK I am convinced my body hates deadlift for reps. RDL with bar only: 3 sets of 20 Back Extensions: 3 sets of 10 Rehab begins. Sigh. | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 27-02-2024 @ 14:50 | ||
| Started again due to holiday and laziness. Day 1- Comp. Bench Press - 2x5 @ 87.5kg, rest as needed 2 fingers on smooth grip bench 2x5 @ 72.5kg - 90 sec rest 50kg Guillotine 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 20kg Facepulls - 5 x 15 @ RPE 7 | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 15-02-2024 @ 13:48 | ||
| 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 | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 14-02-2024 @ 15:45 | ||
| 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 | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 12-02-2024 @ 12:44 | ||
| 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 | |||
| » Can't squat. Can't bench. Can deadlift....a little. (Go to post) | 11-02-2024 @ 15:22 | ||
| 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 | |||