Loading video...

Video Failed to Load

There was a problem loading this video. This could be due to a temporary network issue or the video might be unavailable.

Hack squats today! 13 reps with 4 plates and some change…+1 from last time which we’ll take. These feel absolutely immaculate. Quads fully blown after it.

Francis Melia

93,933 subscribers

22,812 views • 5 months ago •via X (Twitter)

Anya Rossi• Live Now

Private livecam show

0 Comments

No comments available

Comments from the original post will appear here

Related Videos

Pendulum squats. 4 plates and some change for 10. Had 9 for 2 weeks in a row with this one. Was thinking all last night about nailing this set today. Job fucking done mate ✅

Pendulum squats. 4 plates and some change for 10. Had 9 for 2 weeks in a row with this one. Was thinking all last night about nailing this set today. Job fucking done mate ✅

Francis Melia

13,344 views • 1 year ago

Quad training tips ⬇️ -Pendulum squats, hack squats, barbell squats, smith squats, leg presses are all great choices (pick things that allow you to nail the quads accurately) -Get as deep as you can, closer you can get hamstring to calf with no pain the better. -Don’t be scared to pause in that bottom position when quads are fully lengthened. -Heel elevation via squat shoes/wedge/plate etc for more knee flexion. -Use a comfortable stance for you (try shoulder width with toes pointed out and adjust from there) -Progress your lifts in that 5-20 rep range over time with legit form. -Embrace “the suck” of these sets…you’ll think you’re done and there’s likely another 1/2 reps in the tank. These are the money reps! Big quads are earned by brutally hard work!

Quad training tips ⬇️ -Pendulum squats, hack squats, barbell squats, smith squats, leg presses are all great choices (pick things that allow you to nail the quads accurately) -Get as deep as you can, closer you can get hamstring to calf with no pain the better. -Don’t be scared to pause in that bottom position when quads are fully lengthened. -Heel elevation via squat shoes/wedge/plate etc for more knee flexion. -Use a comfortable stance for you (try shoulder width with toes pointed out and adjust from there) -Progress your lifts in that 5-20 rep range over time with legit form. -Embrace “the suck” of these sets…you’ll think you’re done and there’s likely another 1/2 reps in the tank. These are the money reps! Big quads are earned by brutally hard work!

Francis Melia

16,167 views • 5 months ago

Fun team workout today- 30 min AMRAP (as many rounds as possible): 3 deadlifts @ 175lbs 9 air squats Bar muscle ups (I did 1 at a time because I just got these haha) 9 more air squats Partners alternate rounds. My partner and I did 31 rounds plus 13 reps 🫡

Fun team workout today- 30 min AMRAP (as many rounds as possible): 3 deadlifts @ 175lbs 9 air squats Bar muscle ups (I did 1 at a time because I just got these haha) 9 more air squats Partners alternate rounds. My partner and I did 31 rounds plus 13 reps 🫡

She-Rage, Princess of Pain

58,353 views • 2 years ago

Deadlifts. No way I was ending the year without a deadlift PR. 4 plates for 10 reps. +1 from my last time lifting this weight. Happy 2026 to all the good people on here who help, support and encourage each other. 🫡

Deadlifts. No way I was ending the year without a deadlift PR. 4 plates for 10 reps. +1 from my last time lifting this weight. Happy 2026 to all the good people on here who help, support and encourage each other. 🫡

Christos

13,832 views • 6 months ago

We’re back with another great ladder rep-scheme workout! 💪🪜 Add volume to your workouts while getting some serious strength work done and adapting to managing your fatigue. You will only climb the ladder as far as you are physically able. As you progress, you can add additional reps to the ladder. Perform three rounds of a 1-to-4 rep ladder on the following three exercises: kettlebell swing kettlebell goblet squat kettlebell goblet lunges (per leg) The sequence looks like: 1 rep of kettlebell swing + 1 rep of goblet squat + 1 rep of lunge per leg, then 2 reps of kettlebell swings + 2 reps of kettlebell goblet squats + 2 reps of lunges per leg, then 3 reps of kettlebell swings + 3 reps of goblet squats + 3 reps of lunges per leg, then 4 reps of kettlebell swings + 4 reps of kettlebell goblet squats + 4 reps of kettlebell lunges per leg. Once you get to 4, rest for 90 seconds before repeating for two more rounds. As you progress, work your way up to performing a 1-to-10 rep ladder with these exercises. Let us know how your legs feel! #Workout #WorkoutWednesday #MPC2023 #MPC #MyPeakChallenge #SamHeughan

We’re back with another great ladder rep-scheme workout! 💪🪜 Add volume to your workouts while getting some serious strength work done and adapting to managing your fatigue. You will only climb the ladder as far as you are physically able. As you progress, you can add additional reps to the ladder. Perform three rounds of a 1-to-4 rep ladder on the following three exercises: kettlebell swing kettlebell goblet squat kettlebell goblet lunges (per leg) The sequence looks like: 1 rep of kettlebell swing + 1 rep of goblet squat + 1 rep of lunge per leg, then 2 reps of kettlebell swings + 2 reps of kettlebell goblet squats + 2 reps of lunges per leg, then 3 reps of kettlebell swings + 3 reps of goblet squats + 3 reps of lunges per leg, then 4 reps of kettlebell swings + 4 reps of kettlebell goblet squats + 4 reps of kettlebell lunges per leg. Once you get to 4, rest for 90 seconds before repeating for two more rounds. As you progress, work your way up to performing a 1-to-10 rep ladder with these exercises. Let us know how your legs feel! #Workout #WorkoutWednesday #MPC2023 #MPC #MyPeakChallenge #SamHeughan

My Peak Challenge

56,770 views • 3 years ago

Been up since 2AM so decided it was gym time. Haven't barbell squatted in probably 6+ months. 305 didn't feel "heavy" but it didn't feel great. This was after hack squats and leg press so maybe next time I'll start with it instead. Kinda mad at myself for getting this weak😔 it feels like I let everyone down

Been up since 2AM so decided it was gym time. Haven't barbell squatted in probably 6+ months. 305 didn't feel "heavy" but it didn't feel great. This was after hack squats and leg press so maybe next time I'll start with it instead. Kinda mad at myself for getting this weak😔 it feels like I let everyone down

lol I'm not a bottom

14,868 views • 1 year ago

Aintree 4:40 - Sans Bruit 13/2 Absolutely bolted up in this race like year with a front running masterclass from Bryony. He won off 128 last year and he’s back here off 130 which is crazy.

Aintree 4:40 - Sans Bruit 13/2 Absolutely bolted up in this race like year with a front running masterclass from Bryony. He won off 128 last year and he’s back here off 130 which is crazy.

Frick’s tips

181,687 views • 1 year ago

Had done pin squats in the past when I was powerlifting. Usually for singles. And always in low bar. I actually did them as a deadlift assistance movement. Learned that from the old U of H powerlifting coach John Hudson who believed in heavy pin squats singles as a training tool for increasing leg drive off the floor. Haven’t done them in years. Did them today - in High Bar. And for 3 sets of 6-10 reps. Every fiber of my quads was on life support after. These are NOT the same as regular pause squats or box squats. Old dogs can learn new tricks.

Had done pin squats in the past when I was powerlifting. Usually for singles. And always in low bar. I actually did them as a deadlift assistance movement. Learned that from the old U of H powerlifting coach John Hudson who believed in heavy pin squats singles as a training tool for increasing leg drive off the floor. Haven’t done them in years. Did them today - in High Bar. And for 3 sets of 6-10 reps. Every fiber of my quads was on life support after. These are NOT the same as regular pause squats or box squats. Old dogs can learn new tricks.

Andy Baker

12,006 views • 7 months ago

295 deadlift again today Aiming for better form. Specifically: 1️⃣ dragging the bar up shins/legs 2️⃣ keeping the chest up. Feeling good about 1. Less so about 2. Still a big improvement from last time. TBH I was gassed after this lift. Deadlift right after squats and added warmup sets to practice form, which I normally don't do for deadlifts. I was toast.

295 deadlift again today Aiming for better form. Specifically: 1️⃣ dragging the bar up shins/legs 2️⃣ keeping the chest up. Feeling good about 1. Less so about 2. Still a big improvement from last time. TBH I was gassed after this lift. Deadlift right after squats and added warmup sets to practice form, which I normally don't do for deadlifts. I was toast.

Daniel Polehn

11,598 views • 8 months ago

The best wide receiver training I've ever learned came from "McCaffrey" no-not Christian-His dad Ed! Some cutups from his training camps taught me how to coach receivers...Watch these videos which I just voiced over 1 more time. It can change your career!

The best wide receiver training I've ever learned came from "McCaffrey" no-not Christian-His dad Ed! Some cutups from his training camps taught me how to coach receivers...Watch these videos which I just voiced over 1 more time. It can change your career!

tony franklin

150,192 views • 2 years ago

Here’s my exchange with Jerry Jones asking what it would take for him to consider a coaching change. The last & only time he fired a coach mid-season? Wade Phillips, after he lost by 38 points to Mike McCarthy’s Packers. McCarthy’s Cowboys lost by 38 today FOX 4 NEWS #DallasCowboys

Here’s my exchange with Jerry Jones asking what it would take for him to consider a coaching change. The last & only time he fired a coach mid-season? Wade Phillips, after he lost by 38 points to Mike McCarthy’s Packers. McCarthy’s Cowboys lost by 38 today FOX 4 NEWS #DallasCowboys

Jeff Kolb

169,569 views • 1 year ago

Good morning from Las Vegas! Time to share some clips from last night. This was possibly the best set list, and absolutely the best show I’ve ever seen. I feel very privileged and fortunate to have been here. I know how lucky I am. Let’s start with Heat!

Good morning from Las Vegas! Time to share some clips from last night. This was possibly the best set list, and absolutely the best show I’ve ever seen. I feel very privileged and fortunate to have been here. I know how lucky I am. Let’s start with Heat!

Jesse

36,156 views • 1 year ago

With encouragement from Parliamentary colleagues, Party activists, & senior figures in the business community, I’m announcing my candidacy today for ⁦Scottish Conservatives⁩ leadership. This Party - and Scotland - need real change, and with your help I will deliver it (1/4)

With encouragement from Parliamentary colleagues, Party activists, & senior figures in the business community, I’m announcing my candidacy today for ⁦Scottish Conservatives⁩ leadership. This Party - and Scotland - need real change, and with your help I will deliver it (1/4)

Murdo Fraser MSP

87,955 views • 1 year ago

4 years ago today we saw Earth from space for the last time, and I was filled with emotion as we said goodbye. I still think about these views everyday. I can’t put into words the gratitude I feel for this experience. Glad to have shared the moment with Dr. Sian “Leo” Proctor

4 years ago today we saw Earth from space for the last time, and I was filled with emotion as we said goodbye. I still think about these views everyday. I can’t put into words the gratitude I feel for this experience. Glad to have shared the moment with Dr. Sian “Leo” Proctor

Hayley Arceneaux

23,817 views • 10 months ago

Try It On With Toff: Hibernation Mode After the madness of December, I’ve fully surrendered to a slower pace in January. Which looks like Mont dog glued to my side, and the occasional outfit change just to feel semi human. These are my three go to I have absolutely no plans but still want to feel fab looks. Which one’s your fave? Be honest… I’m probably in Look 1 for the third day running xx Outfit deets: Nightie - vintage Dior Fur scarf - boohoo Cardi - Adoore Slippers - Amazon.co.uk & UGG Nightie - ZARA Jumper - Elune Mode Shoes - Christian Louboutin Top - Cinta The Label Cardi - Free People Joggers - So by Sophie Shoes - BIRKENSTOCK

Try It On With Toff: Hibernation Mode After the madness of December, I’ve fully surrendered to a slower pace in January. Which looks like Mont dog glued to my side, and the occasional outfit change just to feel semi human. These are my three go to I have absolutely no plans but still want to feel fab looks. Which one’s your fave? Be honest… I’m probably in Look 1 for the third day running xx Outfit deets: Nightie - vintage Dior Fur scarf - boohoo Cardi - Adoore Slippers - Amazon.co.uk & UGG Nightie - ZARA Jumper - Elune Mode Shoes - Christian Louboutin Top - Cinta The Label Cardi - Free People Joggers - So by Sophie Shoes - BIRKENSTOCK

Georgia Toffolo

12,856 views • 6 months ago

Two #Raiders season finales ago, Antonio Pierce saw AP chants rain down after beating the Broncos. He’d be promoted from interim to full-time HC and go 1-and-done after a 4-13 season. Now Pete Carroll may be 1-and-done with LV 2-14 and having the 1st pick

Two #Raiders season finales ago, Antonio Pierce saw AP chants rain down after beating the Broncos. He’d be promoted from interim to full-time HC and go 1-and-done after a 4-13 season. Now Pete Carroll may be 1-and-done with LV 2-14 and having the 1st pick

Nick Walters

2,473,713 views • 6 months ago

Took my son to the gym today. Working on dumbbell press and row mostly (empty bar is a little too much for him). Finished it off with 6 deadlifts at 300lbs. I don't love these reps, but they felt easier than 295 for 5 last time. Progress is progress.

Took my son to the gym today. Working on dumbbell press and row mostly (empty bar is a little too much for him). Finished it off with 6 deadlifts at 300lbs. I don't love these reps, but they felt easier than 295 for 5 last time. Progress is progress.

Daniel Polehn

31,327 views • 7 months ago

Stevenage were 1-0 down at Port Vale heading towards stoppage time last night. Jamie Reid scored on 88 and 90+1 to secure a 2-1 victory which made it 4 wins from 4 to start the season and keep them top of League One. What a night for those away fans.

Stevenage were 1-0 down at Port Vale heading towards stoppage time last night. Jamie Reid scored on 88 and 90+1 to secure a 2-1 victory which made it 4 wins from 4 to start the season and keep them top of League One. What a night for those away fans.

HLTCO

262,140 views • 11 months ago

Pendulum squat tips ⬇️ 1) Foot stance will be individual…too high and you’ll pull in too much glutes…too low and your knees won’t be happy. Find a middle ground that allows you to be powerful and nail the quads with enough knee flexion. 2) Prefer a “toes forward” approach on this one to stack the knees/ankles in alignment to work with the arch of the pendulum itself. 3) Imagine “pulling yourself” into the bottom position with your quads here with enough control to nail the actual quads themselves. 4) Don’t camp out at the top excessively and turn it into a “rest pause” set. Keep the flow of your reps consistent to standardise things. 5) Pick a weight that allows you to fail in that 8-15 zone…find your nuts and take the set all the way (will likely feel heavy from rep 3/4 haha) Petition to rename this exercise “The Humbler” Make use if you have access.

Pendulum squat tips ⬇️ 1) Foot stance will be individual…too high and you’ll pull in too much glutes…too low and your knees won’t be happy. Find a middle ground that allows you to be powerful and nail the quads with enough knee flexion. 2) Prefer a “toes forward” approach on this one to stack the knees/ankles in alignment to work with the arch of the pendulum itself. 3) Imagine “pulling yourself” into the bottom position with your quads here with enough control to nail the actual quads themselves. 4) Don’t camp out at the top excessively and turn it into a “rest pause” set. Keep the flow of your reps consistent to standardise things. 5) Pick a weight that allows you to fail in that 8-15 zone…find your nuts and take the set all the way (will likely feel heavy from rep 3/4 haha) Petition to rename this exercise “The Humbler” Make use if you have access.

Francis Melia

12,119 views • 6 months ago