Author Topic: IroNat  (Read 309386 times)

IroNat

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Re: IroNat
« Reply #1875 on: May 14, 2024, 05:06:23 PM »
 
how do you do hack squats without weight,
i mean i understand say Sissy Squats but Hacks? you mean with just an Olympic bar?
why not Squats even with Dumbbells which give in my opinion the same effect as Barbell hacks.

Like this but no weight and holding on to a support for balance.


Donny

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Re: IroNat
« Reply #1876 on: May 15, 2024, 05:25:18 AM »
Like this but no weight and holding on to a support for balance.
Sissy Squats are effective

IroNat

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Re: IroNat
« Reply #1877 on: May 15, 2024, 07:35:53 AM »
5/15/24

1 leg calf raises - 3 sets 20-30 reps each leg
1 leg tib raises - 3 sets 30-40 reps each leg
Behind neck press standing - 12,12,11
Barbell row - 12,12,12
Flat bench press - 12,12,9
Upright rows - 12,12,12
Plate curls - 2x20-25 palms up grip and 2x20-25 hammer grip
Old time hack squat - 6x12 without weight and with light weight
Farmers walk - 3 trips of 100 ft with 45lb plates in driveway

IroNat

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Re: IroNat
« Reply #1878 on: May 15, 2024, 07:37:37 AM »
Sissy Squats are effective


Yes.  A very good exercise.

IroNat

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Re: IroNat
« Reply #1879 on: May 17, 2024, 07:05:22 AM »
5/17/24

1 leg calf raises - 3 sets 20-35 reps each leg
1 leg tib raises - 3 sets 30-40 reps each leg
Behind neck press standing - 12,12,9
Barbell row - 12,12,12
Flat bench press - 12,12,12
High pulls from hang - 12,12,12
Bar curls & plate curls - 2x20-25 palms up grip and 2x20-25 palms down grip
Old time hack squat  (see Reeves below) - 6x12 without weight and with light weight
Farmers walk - 3 trips of 40 ft with 100lb dbs and fat grips in basement and two 45 second holds

Steve Reeves doing hack squat with his special belt:


Donny

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Re: IroNat
« Reply #1880 on: May 17, 2024, 07:21:47 AM »
5/17/24

1 leg calf raises - 3 sets 20-35 reps each leg
1 leg tib raises - 3 sets 30-40 reps each leg
Behind neck press standing - 12,12,9
Barbell row - 12,12,12
Flat bench press - 12,12,12
High pulls from hang - 12,12,12
Bar curls & plate curls - 2x20-25 palms up grip and 2x20-25 palms down grip
Old time hack squat  (see Reeves below) - 6x12 without weight and with light weight
Farmers walk - 3 trips of 40 ft with 100lb dbs and fat grips in basement and two 45 second holds

Steve Reeves doing hack squat with his special belt:
Yes Reeves attached Hooks on the back ..very intelligent man

IroNat

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Re: IroNat
« Reply #1881 on: May 20, 2024, 07:08:14 AM »
5/20/24

1 leg calf raises - 3 sets 20-35 reps each leg
1 leg tib raises - 3 sets 30-40 reps each leg
Behind neck press standing - 12,12,12
Barbell row - 12,12,12
Flat bench press - 12,12,9
Upright rows - 12,12,12
Bar curls - 3x20-25 palms up grip and 3x20-25 palms down grip
Old time hack squat  (see Reeves below) - 6x12 without weight and with light weight
Overhead rock carry - 3 trips of 100 ft

IroNat

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Re: IroNat
« Reply #1882 on: May 22, 2024, 06:47:36 AM »
5/22/24

1 leg calf raises - 3 sets 25-35 reps each leg
1 leg tib raises - 2 sets 50 reps each leg
Behind neck press standing - 12,12,12
Barbell row - 12,12,12
Flat bench press - 12,12,9
Upright rows - 12,12,12
Bb curls - 2x20-25 palms up grip and 2x20-25 hammer grip
Old time hack squat - 3x12 without weight
Farmers walk - 3 trips of 100 ft with 45lb plates


Donny

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Re: IroNat
« Reply #1883 on: May 22, 2024, 07:42:00 AM »
5/22/24

1 leg calf raises - 3 sets 25-35 reps each leg
1 leg tib raises - 2 sets 50 reps each leg
Behind neck press standing - 12,12,12
Barbell row - 12,12,12
Flat bench press - 12,12,9
Upright rows - 12,12,12
Bb curls - 2x20-25 palms up grip and 2x20-25 hammer grip
Old time hack squat - 3x12 without weight
Farmers walk - 3 trips of 100 ft with 45lb plates
not many do these but im assuming youre doing these unweighted due to the reps. I think i did them heels raised & raising toes but i liked sitting on a flat bench & raising a padded plate with my toes better

IroNat

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Re: IroNat
« Reply #1884 on: May 22, 2024, 02:01:35 PM »
not many do these but im assuming youre doing these unweighted due to the reps. I think i did them heels raised & raising toes but i liked sitting on a flat bench & raising a padded plate with my toes better

I stand on one leg with heel on a brick.
Bodyweight because of convenience.
Reps are getting pretty high.
Maybe I'll check out your way.  Sounds good.
Thanks, Donny!

IroNat

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Re: IroNat
« Reply #1885 on: May 24, 2024, 01:55:18 PM »
5/24/24

1 leg calf raises - 3 sets 25-35 reps each leg
1 leg tib raises - 2 sets 50-60 reps each leg
Behind neck press standing - 12,12,10
Barbell row - 12,12,12
Flat bench press - 12,12,12
Upright rows - 12,12,12
Bb curls - 2x20-25 palms up grip and 2x20-25 hammer grip
Old time hack squat - 3x12 without weight

Same stuff, added some weight to the bench press and upright row.



IroNat

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Re: IroNat
« Reply #1886 on: Today at 10:27:41 AM »
5/27/24

1 leg calf raises - 3 sets 25-40 reps each leg
1 leg tib raises - 2 sets 50-60 reps each leg
Behind neck press standing - 12,12,12
Barbell row - 12,12,12
Flat bench press - 10,10,12
Upright rows - 12,12,12
Bb curls - 2x20-30 close palms up grip and 2x20-25 medium palms down grip
Knees over toes squat - 3x15 without weight
45 plate farmers walk - 3x90 ft