Hack Squat

Progression Highlights

Starting Suggestions

Primer Sets119 lbs

Ease back in after 176 days away.

  • • Last session opened with 4 sets.
  • • 85% of Modern Era PR.
Steady Opener140 lbs

Match your last starting set to groove technique.

  • • Last top set: 140 lbs × 10 reps.
  • • 100% of Modern Era PR.
PR Attempt145 lbs

Go after a new modern era PR.

  • • 104% of Modern Era PR.
Trend & Recovery
Volume TrendDOWN · -59.8%
Days Since Last Session176
% of Modern Era PR100.0%
Days Since PR176

Recent Workouts

LastJun 7(176d ago)
0→140 lbs
4 sets · 42 reps · 3,380 vol
-1Jan 1, 2016(3621d ago)
135→255 lbs
4 sets · 40 reps · 8,400 vol

PR Progression (Modern Era)

140 lbJun 7(176d ago)
1 set10 reps1,400 vol

Rep Range Records

1RM187 lbs · 10 repsJun 7 (176d ago)(from 140 lbs)
3RM—
5RM—
8RM—
10RM140 lbs · 10 repsJun 7 (176d ago)
12RM90 lbs · 12 repsJun 7 (176d ago)

Frequently Paired

  1. 1.
    Booty Builder Machine Squat
    50% of sessions
  2. 2.
    Barbell Lunges
    50% of sessions
  3. 3.
    Smith Machine Squat
    50% of sessions
  4. 4.
    Stiff-Legged Barbell Deadlift
    50% of sessions
  5. 5.
    Dumbbell Split Squat
    50% of sessions
  6. 6.
    Lying Leg Curls
    100% of sessions
  7. 7.
    Standing Calf Raise
    50% of sessions
  8. 8.
    Leg Press
    100% of sessions
  9. 9.
    Seated Calf Raise
    100% of sessions
  10. 10.
    Seated Leg Curl
    100% of sessions
Action: Try 150 lbs, aim for 6+ reps
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)140 lbsS6-7(176 days ago)2025-06-07
(365 days)140 lbsS6-7(176 days ago)2025-06-07
(Modern Era)140 lbsS6-7(176 days ago)2025-06-07
Exercise Type
Strength - Weight (lbs), Reps
Primary
Legs
Equipment
Machine
Avg. Weight Lifted
143.7
Avg. Improvement
20.63
Highest Weight (Modern Era)
140 lbs 2025-06-07
Latest Weight
140 lbs 2025-06-07
Lowest Weight
90 lbs 2025-06-07
Days
2
Sets
8
Gap
115
Highest Volume (Modern Era)
1400 2025-06-07
Reps avg. improvement
0.25

Workout History

S6-74 sets
0 lb
10 Reps
⭐ME90 lb
10 Reps
⭐ME90 lb
12 Reps
⭐ME140 lb
10 Reps
PR: 140 (176 days ago) [100%]
6 second decline.
F1-1-164 sets
🏆AT135 lb
10 Reps
🏆AT215 lb
10 Reps
🏆AT235 lb
10 Reps
🏆AT255 lb
10 Reps
PR: 140 (176 days ago) [182%]