Machine Hack Squat

Progression Highlights

Starting Suggestions

Primer Sets51 lbs

Ease back in after 23 days away.

  • • Last session opened with 1 set.
  • • 28% of Modern Era PR.
Steady Opener60 lbs

Match your last starting set to groove technique.

  • • Last top set: 60 lbs × 12 reps.
  • • 33% of Modern Era PR.
Progression Push63 lbs

Nudge the load forward while staying crisp.

  • • 35% of Modern Era PR.
Trend & Recovery
Momentum
Volume TrendDOWN · -90.4%
Days Since Last Session23
% of Modern Era PR33.3%
Days Since PR1113

Recent Workouts

LastNov 7(23d ago)
60→60 lbs
1 set · 12 reps · 720 vol
-1Oct 26(35d ago)
90→180 lbs
4 sets · 32 reps · 4,560 vol
-2Oct 17(44d ago)
50→160 lbs
6 sets · 48 reps · 4,640 vol
-3Apr 9(235d ago)
90→90 lbs
3 sets · 36 reps · 3,240 vol
-4May 19, 2024(560d ago)
85→160 lbs
6 sets · 62 reps · 7,520 vol

PR Progression (Modern Era)

180 lbNov 13, 2022(1113d ago)
1 set10 reps1,800 vol
150 lbMay 27, 2021(1648d ago)
1 set10 reps1,500 vol

Rep Range Records

1RM240 lbs · 10 repsNov 13, 2022 (1113d ago)(from 180 lbs)
3RM—
5RM—
8RM180 lbs · 8 repsOct 26 (35d ago)
10RM180 lbs · 10 repsNov 13, 2022 (1113d ago)
12RM170 lbs · 12 repsApr 21, 2023 (954d ago)

Frequently Paired

  1. 1.
    Lying Leg Curls
    55% of sessions
  2. 2.
    Seated Calf Raise
    45% of sessions
  3. 3.
    Leg Extensions
    62% of sessions
  4. 4.
    Smith Machine Squat
    10% of sessions
  5. 5.
    Stiff-Legged Barbell Deadlift
    10% of sessions
  6. 6.
    Smith Machine Lunge
    7% of sessions
  7. 7.
    Barbell Lunges
    7% of sessions
  8. 8.
    Abductor Machine
    28% of sessions
  9. 9.
    Adductor Machine
    28% of sessions
  10. 10.
    Front Barbell Squat
    7% of sessions
Action: Try 65 lbs for working sets
(30 days)60 lbsF11-7(23 days ago)2025-11-07
(60 days)180 lbsU10-26(35 days ago)2025-10-26
(90 days)180 lbsU10-26(35 days ago)2025-10-26
(180 days)180 lbsU10-26(35 days ago)2025-10-26
(365 days)180 lbsU10-26(35 days ago)2025-10-26
(Modern Era)180 lbsU11-13-22(1113 days ago)2022-11-13
Exercise Type
Strength - Weight (lbs), Reps
Primary
Legs
Equipment
Machine
Avg. Weight Lifted
134.8
Avg. Improvement
2.24
Highest Weight (Modern Era)
180 lbs 2022-11-13
Latest Weight
60 lbs 2025-11-07
Lowest Weight
50 lbs 2023-03-07
Days
29
Sets
98
Gap
210
Highest Volume (Modern Era)
2040 2023-04-21
Reps avg. improvement
0.04

Workout History

F11-71 sets
60 lb
12 Reps
PR: 180 (1113 days ago) [33%]
U10-264 sets
90 lb
8 Reps
140 lb
8 Reps
160 lb
8 Reps
180 lb
8 Reps
PR: 180 (1113 days ago) [100%]
F10-176 sets
50 lb
8 Reps
50 lb
8 Reps
90 lb
8 Reps
90 lb
8 Reps
140 lb
8 Reps
160 lb
8 Reps
PR: 180 (1113 days ago) [89%]
program: Jeff Nippard min max week 1 day 2
W4-93 sets
90 lb
12 Reps
90 lb
12 Reps
90 lb
12 Reps
PR: 180 (1113 days ago) [50%]
With foam roller at bottom to help bounce up
U5-19-246 sets
85 lb
12 Reps
100 lb
10 Reps
115 lb
10 Reps
130 lb
10 Reps
145 lb
10 Reps
160 lb
10 Reps
PR: 180 (1113 days ago) [89%]
M8-14-234 sets
90 lb
12 Reps
90 lb
12 Reps
115 lb
12 Reps
115 lb
12 Reps
PR: 180 (1113 days ago) [64%]