Going for 515 lb. Hack Squats today. Remembered to bring my camera and my GF is going with me to the gym. So if everything goes as planned I’ll have a nice video of me grinding out some heavy Hack Squats and you can all see my face of agony. I’m actually really excited to get to see what my face looks like when grinding out the last couple reps…I know its not pretty. haha
[quote]Cephalic_Carnage wrote:
jtg987 wrote:
what is everyone’s thoughts on the carryover from hack squats too back squats? did these today but my hack squat number is a lot lower than my back squat numbers, maybe it’s cause I’m going hamstring too calf?
Hacks are more of a quad exercise than properly done back squats…
Do you do hacks free-weight or on the hack machine? Free weight sucks balls anyway imo… Just too awkward of an exercise for me and can’t really load it up properly.
[/quote]
machine, i tried to do it with a barbel once, it didn’t feel right so I stopped
Btw guys, I tried out that alternative way of alt. curling today (also for hammer curls).
The one which Hola Bola (guy from animalpak/universal and bskola at youtube) uses (posted the vid for bug before).
Let’s just say that I got to use a rather obscene amount of weight ;D
That style pretty much takes care of the usual sticking point and lower part of the curl… Allows you to stay quite strict even with superheavy weight.
Definitely something I’ll be incorporating in my next DC blast as an alternative to the regular Levrone/classic BB style alt. curls.
I worked up to a poundage 15 lbs (per 'bell) above my regular-style best for even more reps…
And then I did another, even heavier set (another 10 added lbs per 'bell) but didn’t do it as alt. curls but alt. hammer curls.
Now I understand why bug can curl that much ;D If you better your form and control the negative more (just copy Hola’s way), then you’ll probably get way more growth out of this… Just lighten the load at first.
I’d still include the Levrone-style alt.curls since they stress the bis quite differently (Hola curls have all the stress in what would normally be the upper part of ROM, while Levrone curls are more low to mid-range)
So yeah, end of “Curl-styles for dummies” lol
#Edit: And don’t ask me about how much I actually did, the people standing there had trouble believing it… And they saw it in person lol
I felt stronger than Levrone… For the few seconds it took me to realize that his arms back then were still bigger than mine are now 
Week IV
Workout 2: Quads & Hamstrings
Squats
135x12
195x10
235x8
270x6,5,5
BB Front Squat
135x10
175x8
Leg extension
115x15,12+4…this set was rest/paused
Single Leg extension
65x10
Lying leg curl
95x10,10,7,6
Single-leg Lying leg curl
55x5
40x6,5,5
I moved up my leg sessions to earlier in the week so I can hit legs a bit harder. I get a days rest in between and then I hit Back next workout followed by delts and arms.
C_C or Scott, if I want to be 200-210 of muscle, is Dante’s recommended formula 3.5 x height in inches? I saw it in another thread.
[quote]Qaash wrote:
Week IV
Workout 2: Quads & Hamstrings
Squats
135x12
195x10
235x8
270x6,5,5
BB Front Squat
135x10
175x8
Leg extension
115x15,12+4…this set was rest/paused
Single Leg extension
65x10
Lying leg curl
95x10,10,7,6
Single-leg Lying leg curl
55x5
40x6,5,5
I moved up my leg sessions to earlier in the week so I can hit legs a bit harder. I get a days rest in between and then I hit Back next workout followed by delts and arms.
C_C or Scott, if I want to be 200-210 of muscle, is Dante’s recommended formula 3.5 x height in inches? I saw it in another thread.[/quote]
What exactly do you mean? His recommended formula for what?
(or am I missing something)
[quote]Cephalic_Carnage wrote:
Qaash wrote:
Week IV
Workout 2: Quads & Hamstrings
Squats
135x12
195x10
235x8
270x6,5,5
BB Front Squat
135x10
175x8
Leg extension
115x15,12+4…this set was rest/paused
Single Leg extension
65x10
Lying leg curl
95x10,10,7,6
Single-leg Lying leg curl
55x5
40x6,5,5
I moved up my leg sessions to earlier in the week so I can hit legs a bit harder. I get a days rest in between and then I hit Back next workout followed by delts and arms.
C_C or Scott, if I want to be 200-210 of muscle, is Dante’s recommended formula 3.5 x height in inches? I saw it in another thread.
What exactly do you mean? His recommended formula for what?
(or am I missing something)[/quote]
Sorry, Bulking…meaning to look muscular and lean at 200-210 pounds, I should walk around @ 240 or so based on the above formula (3.5 lbs per inch x 69" in height).
[quote]Qaash wrote:
Cephalic_Carnage wrote:
Qaash wrote:
Week IV
Workout 2: Quads & Hamstrings
Squats
135x12
195x10
235x8
270x6,5,5
BB Front Squat
135x10
175x8
Leg extension
115x15,12+4…this set was rest/paused
Single Leg extension
65x10
Lying leg curl
95x10,10,7,6
Single-leg Lying leg curl
55x5
40x6,5,5
I moved up my leg sessions to earlier in the week so I can hit legs a bit harder. I get a days rest in between and then I hit Back next workout followed by delts and arms.
C_C or Scott, if I want to be 200-210 of muscle, is Dante’s recommended formula 3.5 x height in inches? I saw it in another thread.
What exactly do you mean? His recommended formula for what?
(or am I missing something)
Sorry, Bulking…meaning to look muscular and lean at 200-210 pounds, I should walk around @ 240 or so based on the above formula.[/quote]
If you want to be lean at 200-210, then yeah, 240 is probably not a bad idea though… Depends a lot on what your cardio and diet look like anyway… Without cardio and cutoff-times you’ll have to be heavier before you diet down than someone who eats like the guy who wants to be 210 with abs showing and eats like a 260 pound guy with enough fasted morning cardio and carb-cutoff times thrown in to keep the fat at bay.
I don’t know how tall you are, but if you’re very short and 200-210 lean were a lofty goal for you then you would probably benefit from putting on quite a bit of fat due to better leverages = better strength and easier strength gains = you gain muscle faster…
But if you’re like 5’10 or so, then that won’t be needed.
Ok, for when my previous post will finally show up: I could smack myself for writing “I don’t know how tall you are.” You just mentioned it, after all lol.
[quote]Cephalic_Carnage wrote:
If you want to be lean at 200-210, then yeah, 240 is probably not a bad idea though… Depends a lot on what your cardio and diet look like anyway… Without cardio and cutoff-times you’ll have to be heavier before you diet down than someone who eats like the guy who wants to be 210 with abs showing and eats like a 260 pound guy with enough fasted morning cardio and carb-cutoff times thrown in to keep the fat at bay.
I don’t know how tall you are, but if you’re very short and 200-210 lean were a lofty goal for you then you would probably benefit from putting on quite a bit of fat due to better leverages = better strength and easier strength gains = you gain muscle faster…
But if you’re like 5’10 or so, then that won’t be needed.
[/quote]
5’9"=69"…My cardio is every other day fasted in the morning. Carb cut-off?
You’d need to get to 260 to be 210 lean? That seems kind of excessive… maybe contest condition… shit son.
Anyways, today’s legs.
Monday - LEGS
ATG Squats
135lbs x 10
225lbs x 8
275lbs x 6
315lbs x 6
345lbs x 2
385lbs x 4 (could have gotten 5 I think, spotter was a doofus)
Smith front squats (I love how deep I can take these with a close stance! though I’m not a fan of being choked but oh well)
185lbs x 6
245lbs x 11 (I think I could have grinded out one more but this is a new movement so I’ll take a +3 rep PR)
Romanian deadlifts
225lbs x 12
315lbs x 10
385lbs x 10 (solid)
Lying leg curls
110lbs x 10
155lbs x 10.5 + 4 + 4 (I fucked up the second part of the RP but oh well, I upped the weight and still got almost 20RP)
Leg extensions
110lbs x 10
245lbs x 37 (absurdly difficult)
Some calf work.
Solid session. My back squat isn’t really moving right now but I just wanna be doing 405 for 5 before the end of the year. My food intake is down a bit from earlier this fall and summer when I was blowing up in bodyweight and bar weight… but I just can’t really take it right now due to whatever reasons so I’m finding I’m settling to about 221/222 lbs which is okay… after my upcoming diet (grumbles from the audience) it’s back to gettin huge.
Cheers guys.
Bah Bug you’re lucky you already got to hit it. I’m sitting at work for another 2 hours before I get to go hit the gym. I’m seriously so damn psyched, I keep daydreaming about the heavy set of hack squats and like getting goose bumps and shit. I want to lift!
Also when I’m daydreaming about it I keep daydreaming about also getting like fucking crazy during my set, yelling and grinding out more and more reps as everyone stares. I’m sure the video will be much less entertaining than my imagination. lol
Chest went well, but my triceps were still sore from Friday…
Bench program week 5
135lbsx10
185lbsx4
200lbsx3
210lbsx2, 2
220lbsx1
190lbsx4, 4
190lbsx6(failure)
DB incline
50lbsx10
65lbsx11
60lbsx10
Pec deck
165x10
195x13(almost a 15lb pr)
190x12
HS Incline
*weight per side
45x10
90x7
80x7
70x7
Yes, I failed at 7 reps for each one… haha
Seated Calf Raises
Ok, those numbers are pathetic, but I’ve seriously never done incline until recently… Stupid of me, I know.
Edit: I also did 20 reps of box squats with 135 yesterday for knee rehab, and my knees felt pretty good. I think I’ll start slowly progressing on them and see how my knees hold up.
hit 7/5/3 with 100 pound dumb bells on the flat bench.
and i weighed exactly 200 pounds tonight, ok well, 199.6 or something.
its an increase but ive only gained 3 pounds since July.
Sheiko 29 ROUND TWO.
Week 1 Day 1
Bench
145x5
175x4
175x4
205x3
205x3
215x3
215x3
215x3
215x3
215x3
Squat
185x5
215x5
215x5
255x5
255x5
255x5
255x5
255x5
Bench
145x5
175x5
205x4
205x4
205x4
205x4
DB Fly
25x10
30x10
30x10
30x10
30x10
Good Morning
95x5
95x5
95x5
95x5
95x5
Notes: This first session was waaay easier then the last cycle’s first session, and I’m using heavier weights, which is a very good thing. Took about half an hour less time as well, which is a definite plus.
Going to be doing a lot more flys this time through. It gives a somewhat extreme stretch and a much bigger pump then just DB presses, which I did almost exclusively last time.
Good mornings, I was just trying to get that stretch at the bottom and keep solid form. Still a relatively new exercise, since I replaced it almost entirely with RDL’s last time because of my shoulder. I’m trying to get my back in the position of the start of a deadlift, and stick my head to one wall, and my ass to the other.
Otherwise, great session. Almost threw up on the way out.
Bug, I read your whole post in its entirety like 4 times. You big softy, I envy your squats right now.
Bit of an injury issue guys, went to pick up the 95’s for incline DB press the other day, and from what i can gather, my wrist popped out of the socket.
Started swelling up immediately and i had no strength in it. Luckily i was able to pop it back in about 5 minutes later, and the swelling has pretty much gone down.
Had to have my roommate open up my can of chicken the other day though, not my proudest moment.
I was able to do a chest and back day today, kept it to machines for chest, as I could keep my wrist at a fixed angle without worrying about balancing the weight.
Was able to do wide grip pulls and cable straight arm pullovers for back, just couldnt handing holding much heavier weight for anything like rack pulls or BB rows.
Heres what it looked like
HS wide chest press - 365 lbs x 8/6/6/5
ss with
Freemotion incline fly - 110 lbs x 10/9/9/8
Wide Grip Pullups - BW x 10/8/8/6/5
ss with
Cable pullover - 120 lbs x 8/8/6/6/5
Good pump, hoping my wrist is ready for some heavy RDL’s on thursday when i hit up the gym back home an hour before thanksgiving dinner, It will be the greatest post workout meal of all time.
–JB
Today’s Legs
Hack Squat machine:
515x7, 385x20
Lying Leg Curl:
130x17, 8, 6 (31 RP)
Here’s the video of the 515x7 hack squats. Let me know what you guys think, girlfriend was filming.
Was hoping to get 8 reps but really wasn’t sure I could get another…fucking wish I had just gone for it but at the time I wasn’t sure if I had done 7 or 8. Had to watch the video and count them to find out it was only 7. 
Nice job on those hack squats. Would you say they’re more or less knee-dominant than bb squats? I’m looking for something that doesn’t strain the quadriceps tendons too much for knee rehab purposes.
Oh man I don’t know…I’ve never gone even close to this heavy on BB squats, I always sucked at them. Never made much progress, all they ever did was make my ass huge. Since switching to the Hacks my quads have blown up and their strength as well. I will say though that sometimes after doing them my knees are a bit sore for the rest of the night, so they probably aren’t a good choice.
[quote]josh86 wrote:
Oh man I don’t know…I’ve never gone even close to this heavy on BB squats, I always sucked at them. Never made much progress, all they ever did was make my ass huge. Since switching to the Hacks my quads have blown up and their strength as well. I will say though that sometimes after doing them my knees are a bit sore for the rest of the night, so they probably aren’t a good choice.[/quote]
I guess they’re out of the question for me then. So far I’ve found that wide-ish stance box squats put the least amount of strain on my knees.
So hopefully my knees will get better as I progress on those 20 rep box squats…
Hit 75 pushups tonight…rest of the workout wasn’t anything amazing, mainly because I was helping take down a chimney beforehand… carrying all those cement blocks is good GPP though.
Josh, that’s some serious weight you’re pushing on those hack squats. Keep it up broseph.