That resembles more of a power squat to me than a hack squat. Great movement.
For pressing: can you floor press? I would feel like the limited ROM could help with the shoulder. Also curious if dips are possible.
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Power squat sounds better than hack squat anyways! Lol
It has the option to face the other way as well which would be more of a hack squat I guess.
I will try floor pressing the next session.
I have always been horrible at dips, never felt great even when my shoulder was healthy. I got up to doing sets of 8 only at body weight, could never add weight to it with out feeling my shoulders will pop.
Tactical Barbell - Operator - Week 1 Day 1 - Cycle 2.5 - Starting a new cycle
Switched up my cluster, felt great tonight!
Kettlebell Swings
56kg x 6 sets x 15 reps
Slingshot Dips
BW (225) x 5 sets x 5 reps
These felt okay on my shoulder, will continue to work it with the slingshot for now.
Power Squat
270 x 5
450 x 5 x 5
These felt great, will push it in the coming weeks and see how it translates to my barbell squat when I get back to it! Feel like I will be able to get a lot of great volume with this. Really felt a quad pump after!
Weighted Chin-Ups
BW (225) + 10lbs
5 sets x 5 reps
So excited that I’m progressing again in chin ups, my favourite movement.
Will work this up slowly as my right side feels imbalanced even when pulling.
Added in 3 sets of 12 reps Captains chair with 25lbs.
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Oh boy me too. I have a torn labrum in my right shoulder so if I take dips out for a while, I can barely do 1 bodyweight dip. Because of this, like every 3 months, I go through a rehab/break in phase to get back to dips.
I can share my what I do to get back to dips if you like. It might be helpful depending on where your shoulder feels terrible at
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Please go ahead and share! I would appreciate some insight.
I’m embarrassed to admit I’ve never gotten any imaging done for my shoulder but I have no doubt there’s some issues in there 
I pretty much have similar experience! Worked on dips for so long with not much progress, weight wise. Now I can’t even do a single body weight one like you said.
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I will! It might be a minute for me to type everything up but honestly I need to write it all down for myself!
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My dip rehab protocol
Laying things out:
Main issues: A lot of front delt pain and inability to keep scaps in one position. This stems from a Anterior labrum tear in the right shoulder. At first this is in every range. As the tissues become more capable of handling the load, pain only comes in at the deeper ranges of the dip (once past parallel)
Primary patterns to work toward: Stronger should extension, scap retraction/depression/elevation
Primary tissues to focus on strengthen and doing soft tissue work on: Short head of bicep, bicep tendon, front delt, lower traps, upper traps, pec major/minor, subscapularis, supraspinatus
Getting back to dips (first couple weeks)
- Soft issue work on front delt, lower traps, short head of bicep, pecs, and lower traps becomes essential. I do this at night or anytime I have 5 minutes to kill. Just a lot of mobilizing with a lacrosse ball, some dead hanging (passive and active), and sitting like this
- Gym wise: Just holding the top of a dip with scaps in the correct position for as long as the pain isn’t too bad, scap minor dips
- Internal Rotation Work is needs to happen. I follow something like this
- External Rotation Work needs to happen. I usually spam these.
- Something like the rotation KOT guy pushes covers both external and internal rotation but I can never get it to work right
- This for shoulder extension and internal rotation works amazing: Link Here
After 3-4 weeks of that “prep” work:
- This is when I start to do banded dips/dip machine/dips with feet on ground. Basically I lighten my BW somehow to ensure I can pause and stretch in the correct positions. Usually at the top of these reps I do a scap minor dip to help “unstick” my scapulas (Slightshot dips work well here too)
- I will start to add in extra range of motion pushups, benches, etc for more shoulder extension work (this is my super weak area)
- I still keep up the shoulder extension and internal rotation thing
After 2 weeks of that:
- I’m usually good to do dips but I employ a controlled tempo and only go to the range that I can have great form in
- Over time, I work myself into these deeper ranges. This usually goes fast once I’m able to do dips without pain
- I’m never worried about how many reps I can do. I just do them until form breaks. Honestly clusters and lower reps are great here because you can learn the correct pattern and feel any compensations. This would also allow you to get tons of quality reps
Warmups I do for every upper body session:
- This Joe Defranco warmup: Link here
- Then some broomstick shoulder dislocates. I find these work so much better than the band version. I can’t “cheat” as much so my shoulders get a way better warm up
- Usually on lower body days, I superset some more rehab stuff with my leg work: Bottoms up KB press, spider crawls, Rotator cuff stuff like this
- I also make sure to just hang a lot. Specifically with a chin up grip, it really loosens my biceps and upper back which allows me to dip better
Other current experiments:
- I’m benching with a Titan Fitness Yukon Bar. This has been allowing me to get into some deep shoulder extension and it feels really good
- Pullover and press, I haven’t done them in a while, really loosen up random stuff in my shoulders and biceps. I’m not sure what it specifically was but they really help (same with normal pullovers)
- Bayesian curls are letting my train my biceps IN shoulder extension. I can only see this being super helpful to my shoulder with a torn labrum
Random Videos I found and what to save:
Disclaimer:
I’ll probably add more to this as I have more time to think. I am not speaking from a position of authority like @Koestrizer or @j4gga2 would be. My only education is from having to follow something like this often. I might be able to bounce back just with this because I am capable of doing dips, I just need to regain what I lost
I won’t prescribe any rep ranges or stuff like that. I honestly do all this by feel
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Wow thanks for such a detailed write up man i really appreciate it! Will definitely be doing more pre-hab, re-hab work and incorporate this into my routine to get back on track!
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October 8, 2025
Tactical Barbell - Operator - Week 1 Day 2 - Cycle 2.5
Biked 50 km yesterday so left out the KB last night.
Power Squat
270 x 8
450 x 5 x 5
Great quad pump!
Sumo deadlifts
135 x 5
225 x 5
275 x 3
315 x 5 x5
All felt good, just accumulating some more volume.
Nothing felt good for my shoulder. I tried a bunch of different movements to see what I could handle….pretty disheartening after bench felt decent for a couple of weeks.
Ended up doing a bunch of band pull aparts and shoulder mobility from @freshyfresh suggestions above.
Added some lat pull downs as all back movements still feel good.
Lat Pull down (Neutral grip)
165 x 4 sets x 12 reps
Captain’s Chair 25 lbs x 3 sets x 12 reps
Will continue to do mobility for the shoulder and might have to book an appointment to get some imaging. Never felt this kind of crunching. Not a lot of sharp pain or anything just doesn’t feel right at all.
Excited to get more weighted chin ups in and keep those up 
Just keep moving!
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This is always the best bet! Shoulders are so damn complex it’s hard to know what’s going on in them
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Popping in for bike ride log, I track it on my watch anyways might as well keep it in here as well as my cardio. Mostly zone 2, some zone 3/4 on couple of hills but it’s mostly flat here unfortunately…I’d love some Swiss mountains to bike one day!
Today total kms: 40KM
Total for 2025 so far: 2,310 kms. Really hoping to break 2,690KM PR from back in 2022 by end of the year depending on weather but should be easily do-able.
Will hit the gym tonight for Week 1 day 3 lifting!
Just keep moving!
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Checking in after Canadian Thanksgiving weekend! Was a great weekend filled with food and lots of activity!
**
October 10, 2025**
Tactical Barbell - Operator - Week 1 Day 3 - Cycle 2.5
Power Squat
270 x 5
450 x 5 x 5
Weighted Chin up - Been using those plastic Kensui handles, feels great for my shoulders!
BW + 10 lbs
5 sets x 5 reps
Going to stay with this weight for next week as well.
Decided to just finish off with some arm super sets.
Cable Bicep Curl
95lbs x 3 sets x 20 reps
Tricep Pressdown
40lbs x 3 sets x 15 reps
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October 11 went for a 15 km bike ride with my wife and son. Have one of those bike seats attached to the back of my bike. Managed to climb a pretty steep hill with my son for the first time, definitely felt the added weight.**
October 13, 2025**
Another bike ride, solo this time. 25 km total.
Tactical Barbell - Operator - Week 2 Day 1 - Cycle 2.5
Solo workout last night. Will be back at the gym tonight for some conditioning and extra arm work.
Kettlebell Swing
48kg x 5 sets x 15 reps
Power Squat
270 x 5 reps
500 lbs x 5 reps x 5 sets
This weight felt great, definitely easier on my body than barbell squats but really been feeling it in my entire legs which I’m happy about!
Weighted Chin up
BW + 15lbs x 5 sets x 5 reps
Was feeling good, added 5Lbs to last week and will continue. Potentially 20lbs total next week!
Seated Cable Row
180 x 3 sets x 10 reps
Tricep Press Down
60 lbs x 3 sets x 10 reps
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October 14, 2025 - Accessories day
Banded dislocates and pull a parts between most sets below.
Bottom Up KB Press
18lbs x 4 sets x 15 reps per side
After the first set my shoulder felt great from these.
Axle OHP - Decided to try this out as my shoulder felt good
95lbs x 5
115lbs x 4 sets x 8 reps
These felt pretty good, kept my head still and sort of looking up and didn’t feel any crunching in the shoulder.
Cable Bicep Curl - Single arm
45lbs x 3 sets x 10 reps
Standing calf raise
BW + 110lbs
3 sets of 12 reps
3 sets of just body weight after for 3 sets of 20 reps.
Captain’s Chair
25lbs x 3 sets x 12 reps
Will be back in the gym tonight for week 2 Day 2!
Just keep moving!
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October 15, 2025
My wife and son were both sick I am not feeling the greatest but got it in!
**Tactical Barbell - Operator - Week 2 Day 2 - Cycle 2.5
KB Swings**
56KG x 6 sets of 6 reps
Sumo Deadlift
135 x 5
225 x 5
275 x 3
315 x 2
365 x 2 sets x 5 reps
Was shooting for 4 sets but third set didn’t budge and I was not up for pushing it last night so was happy with the 2 working sets I got.
Power squat was taken so I did some Leg Press for leg volume instead
Leg Press
360lbs x 4 sets x 15 reps
Cable Row
180lbs x 4 sets x 15 reps
Captain’s Chair
25lbs x 3 sets x 12 reps
Was a tough session overall, just felt weak, hopefully whatever is going around doesn’t get me too bad!
Just keep moving!
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Nice pulling!
BTW, I love that you sign-off like this after every workout.
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Thanks @SvenG , appreciate it!
It’s something that keeps me going, always have it in the back of my mind even while cycling! Every day is a good day if you can keep moving!
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October 18, 2205
Had my 5KM race with my wife and son, was a last minute scheduling mix up so we didn’t have anyone to take care of him so I ended up doing the race while pushing a stroller. We don’t have a dedicated running stroller, so was just worried I’d be kicking the bottom compartment, was actually decent.
Finished the race in 32 minutes, not as bad as i thought!
Back to the gym tonight for week 3 day 1! Heavier week coming up, still feeling a bit of the cold or whatever it is from last week so hoping the weights won’t feel too heavy!
Just keep moving!
4 Likes
Realized I missed to log Week 2 day 3 last week but it was done!!
October 20, 2025
Tactical Barbell - Operator - Week 3 Day 1 - Cycle 2.5
Power Squat
270lbs x 5 reps
540 x 3 reps
630 x 4 sets x 3 reps
Was supposed to be 540LBS for the working sets but felt too easy for a 90% week so i upped it to 630 (14 plates total)
Weighted Chin Ups
BW (225) + 15 lbs x 5 sets x 5 reps
Was feeling strong overall so instead of sets of 3 I did sets of 5 instead, week 6 I’ll add 25lbs or 35lbs for the 95% week!
Neutral Grip Cable Rows
185 x 4 sets x 15 reps
Captain’s Chair
25lbs x 3 sets x 15 reps
Was a great session overall, had to wait a little bit for the power squat so I did some band work for my shoulder and chest and then while my wife was benching I did a couple of super slow sets with her weights on bench and the slow eccentric really helped minimize my chest pain and crunching on the inside.
Will experiment with more super slow tempo light benching.
Woke up this morning at 4:15 AM and got on my bike for a 25km ride! Was a cool 4 degrees but I layered properly was a great ride. Taking as many rides as possible before the long winter begins.
Just keep moving!
3 Likes
October 22, 2025
Tactical Barbell - Operator - Week 3 Day 2 - Cycle 2.5
Kettlebell Swings
48kg x 5 sets x 8 reps
Sumo Deadlift
135 x 5
225 x 5
275 x 5
315 x 3
365 x 1
405 x 3 sets x 3 reps
Deadlifts felt great today after warming up! Hoping to move 4 plates faster after this full cycle is done!
LOL also just listened to the song choice in this vid…horrible… Youtube took down one of my first vids bc there was music playing at the gym that got flagged as copyright…so I’ve just clicked on w.e got suggested tonight…not really my style haha
Power Squat
360 x 5
630 x 4 sets x 3 reps
These felt a little slow today, probably because of the heavier deads.
Lat Pull Down
180 x 3 sets x 10 reps
3 sets of 1 minute planks to finish it off. Felt like a great session tonight.
*
Just keep moving!*
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