Back In Black (with Back to Back Hacks). LIFETIME DRUG-FREE.

[jamspastic]

Good to see you back posting vids! Although i'm not a big fan of all this leaverige machine work..........bring back squat boy ;-)

[WChardgainer]

Do you still split your body into 4 and work every 3rd day? How many working sets do you do per part? Great vids, thanks for sharing the motivation.

[bastionhead]

@WChardgainer

I usually do 4-10 working sets for large muscles and 2-4 sets for smaller muscles. Ideally:

back/hams: 3 sets of a deadlift variation, 3 sets pulldowns, 3 sets rows.

quads/hips/triceps/calves: 3 sets squats, 3-4 sets tricep ext or press variety, 3 sets calf raises

chest/biceps: 2-3 sets decline press, 2-3 sets incline, 3 sets curls

shoulders: 3-4 sets overhead press, 3-4 sets laterals, 3 sets shrugs

Each muscle once every week or two, whenever time and energy levels permit.

[bastionhead]

@WChardgainer

However, sometimes I'll do multiple sub-failure sets, or a single high intensity set, depending on how I feel. Most importantly I just have fun and enjoy the exertion, and don't train too frequently.

After a few progressive warmups, the superset in the video was my entire leg workout on that particular day.

[sn0boarder2001]

Looks great, do you do anything for hip or ankle mobility? 

[bastionhead]

@sn0boarder2001

No special mobility exercises--just what I'm doing here.

[ddpewing]

Thanks for an inspiring video. I admire your effort and determination. Help me understand the logic of a leg-training video with the legs covered up. Seeing muscle groups work is motivating.

[bastionhead]

@ddpewing

It's about 46 degrees in my basement/garage this time of year.

[punisher5474]

good to see you back man!!!! we miss that motivation!!

[mycheesesteak]

Nice to see a new post. Thx.

[crownshep]

Great squatting bastionhead,watching your videos prompted me to make a few of my own,all from scrap,have a look on my channel,especially at the squat machine i made.

[wudthedamaja]

Anderson Hack Squats? And damn I thought I had long femurs.

[m5p944]

@wudthedamaja Doubt it. Anderson position was parallel to the ground and with sumo stance. This is way way harder.