IroNat

[IroNat]

 
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]

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

Sissy Squats are effective

[IroNat]

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]

Sissy Squats are effective

Yes.  A very good exercise.

[IroNat]

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]

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]

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]

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]

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 i´m assuming you´re 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]

not many do these but i´m assuming you´re 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]

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]

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

[IroNat]

5/29/24

1 leg calf raises - 3 sets 20-35 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 - 12,12,12
Upright rows - 12,12,12
Bb curls - 2x20-30 wide palms up grip and 2x20-25 medium palms down grip
Knees over toes squat - 3x15-20 without weight
Plate wrist curls - 3 max rep sets each palms up and palms down
45 plate farmers walk - 1x90 ft

Lighter weight today on the pressing movements and rows.

[IroNat]

5/31/24

1 leg calf raises - 3 sets 20-35 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 - 12,12,12
Upright rows - 12,12,12
Bb curls - 3x20-30 narrow palms up grip and 3x20-25 medium palms down grip
Knees over toes squat - 3x15-20 without weight
Oly wrist curls - 3 max rep sets each palms up and palms down
45 plate farmers walk - 2x90 ft
Plate pinch farmers walk - 2x90 ft

Dropped weight off the presses and now starting another progression.
KOT Squat for form and flexibility.
This workout takes about an hour and a half.

[IroNat]

6/3/24

Behind neck press standing - 12,12,12
Barbell row - 12,10,12
Flat bench press - 12,12,12
High pulls from hang - 12,12,12
Bb curls - 3x20-30 narrow palms up grip and 3x20-25 medium palms down grip
Front squat - 3x20
Zercher squat - 3x12
Oly bar sleeve wrist curls - 3 max rep sets each palms up and palms down
45 plate farmers walk - 1x90 ft
Plate pinch hold - once for max time each hand
Pool noodle hand squeeze - 1 set max reps

[IroNat]

6/5/24

1 leg calf raises - 3x20-25
1 leg tib raises - 2x50-60
Behind neck press standing - 12,12,12
Barbell row - 12,12,12
Flat bench press - 12,12,12
High pulls from hang - 12,12,12
Bb curls - 3x20-30 narrow palms up grip and 3x20-25 medium palms down grip
Zercher squat - 3x12
Oly bar sleeve wrist curls - 3 max rep sets each palms up and palms down
Plate pinch hold - 3 sets max time each hand
Pool noodle hand squeeze - 1 set max reps

[IroNat]

6/7/24

1 leg calf raises - 3x20-25
1 leg tib raises - 2x50-60
Behind neck press standing - 12,12,12
1 arm barbell sleeve row - 10,12,12
Flat bench press - 12,12,12
Upright row - 12,12,12
Bb curls - 2x15-25 narrow palms up grip and 2x15-25 medium palms down grip
Zercher squat - 3x8
Plate pinch hold - 1 set max time each hand
Pool noodle hand squeeze - 1 set max reps

Did not feel like working out but did it.

[dj181]

Hey bro, how long do your workouts usually take?

I can do bout 5-6 exercises before I get tanked

I do anywhere from 3-6 exercises per workout

[IroNat]

Hey bro, how long do your workouts usually take?

I can do bout 5-6 exercises before I get tanked

I do anywhere from 3-6 exercises per workout

These workouts lately are around an hour and a half.
 
I am not rushing them just working at steady pace out in my garage and sometimes doing a few things like cleaning up between sets.

I do the calf exercises while warming up for the shoulder press.

You really only need maybe 3-6 exercises.  Compound moves.  Only 2-3 worksets.  8-12 reps. Always do a couple warmup sets.

See how you feel after you start.
Somedays you feel good so do 6 moves.
If you feel not so good do less moves.

1 exercise each:


6 moves:
Calf raise
Quad exercise (squat or leg press)
Chest (bench press also hits tris)
Back (row or pullup also hits biceps)
Shoulder press ( Press also hits tris)
Bicep curl

5 moves:
Quad
Calf
Chest
Back
Shoulder

4moves:
Calf
Quad
Chest or Shoulder
Back

3moves:
Quad
Chest or shoulder
Back

[dj181]

These workouts lately are around an hour and a half.
 
I am not rushing them just working at steady pace out in my garage and sometimes doing a few things like cleaning up between sets.

I do the calf exercises while warming up for the shoulder press.

You really only need maybe 3-6 exercises.  Compound moves.  Only 2-3 worksets.  8-12 reps. Always do a couple warmup sets.

See how you feel after you start.
Somedays you feel good so do 6 moves.
If you feel not so good do less moves.

1 exercise each:


6 moves:
Calf raise
Quad exercise (squat or leg press)
Chest (bench press also hits tris)
Back (row or pullup also hits biceps)
Shoulder press ( Press also hits tris)
Bicep curl

5 moves:
Quad
Calf
Chest
Back
Shoulder

4moves:
Calf
Quad
Chest or Shoulder
Back

3moves:
Quad
Chest or shoulder
Back

I'm splitting the body in half the way mentzer did

Back/bi/delt

Chest/Tri he did legs on this day too

Yesterday I did back/bi/delt and did one exercise for back and one for delt and 2 for bicep but one of those was chins so its bicep focused but it also works shoulders and back I may add one more bicep move coz I need more biceps as compared to delts and back

Almost all pros do 3 moves for bis and 3 for tris

So on chest Tri day I'll do close grips and probably 2 more tris moves and just one chest move once I can do legs I I will add in leg press if I actually do legs😅

[IroNat]

I'm splitting the body in half the way mentzer did

Back/bi/delt

Chest/Tri he did legs on this day too

Yesterday I did back/bi/delt and did one exercise for back and one for delt and 2 for bicep but one of those was chins so its bicep focused but it also works shoulders and back I may add one more bicep move coz I need more biceps as compared to delts and back

Almost all pros do 3 moves for bis and 3 for tris

So on chest Tri day I'll do close grips and probably 2 more tris moves and just one chest move once I can do legs I I will add in leg press if I actually do legs😅

Sounds good.