Tag Archive: hyperextensions


Feb 29, 2016

no better way to celebrate leap year with squat day! I would like to squat 3 times this week though, so no matter what the occasion… chances are it will be a squat day

no belt this workout, shoes and sleeves worn throughout

Low Bar Squats (2-3 min rests, in between sets I did TKEs)

135 x 5
185 x 3
225 x 3
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3

High Bar Squats (2-3 min rests)

285 x 4
285 x 4

Low Bar Lo-pause Squats (brief pause in the hole, 2-3 min rests)

255 x 6
255 x 6
255 x 6

Weighted Plank

25 lb plate for 45 seconds

Hyperextensions

15 reps

After the squats, my low back was pumped and sore, so I kept the core work to a minimum, and wrapped it up and came home.

Jan 16, 2016

You miss me?  Got back from vacation, haven’t touched a weight in a week and a half, so… squats? Sounds good. Also cycled off caffeine, so that first scoop, woah!

warmup: dorsiflexions, TKEs

Low Bar Squats (long rests, shoes, sleeves)

135 x 3
185 x 3
225 x 3
275 x 3
*belt on*
315 x 3
355 x 3 (likely high)
355 x 3 (too high)
355 x 3

notes: these felt awkward and difficult. The first 355 set felt not smooth, so I had someone watch the second set – they said I was not hitting depth. It wasn’t embarrassingly high, but still not depth. So the third set I was able to get it going, but today didn’t feel like a day to go for a PR. I think my hamstrings didn’t feel totally engaged, maybe? I like them to feel pumped and pulling me down into the hole.

Low Bar Hi Pause Squats (long rests, belt, shoes, sleeves)

315 x 4
315 x 4

notes: took my pause coming out of the hole just above parallel. it was hard to get it going again on the ascent, I think this is definitely where my weak point is – these were especially hard today.

Weighted Hyperextensions (60 sec rests)

35 lb plate x 10
35 x 10
35 x 10

Jan 5, 2016

Late night workout for me. no time to sleep, only time to work.

warmup: rumble rolled upper back, mid back, lats; prone spinal twists

Deadlifts (2-3 min rests, SABOs)

135 x 5
185 x 4
225 x 3
275 x 2
315 x 1
*belt on*
335 x 5
335 x 5
335 x 5
335 x 5

Deficit Deadlifts (SABOs, belt, 2-3 min rests, 2.25 inch deficit)

335 x 3
335 x 3
335 x 3
335 x 3
335 x 3

notes: regular deadlifts felt good, so I set up a DEEP deficit (deep for me, lol) and did a bunch of low rep sets of deficits. I couldn’t remember the last time I did these (I have done deficit SLDL, but not these), so I wanted lots of sets to get comfortable with the setup and form. These were challenging but good!

Weighted Hyperextensions (60 sec rests)

30 lb DB x 6
30 lb DB x 6
30 lb DB x 6
30 lb DB x 6
30 lb DB x 6

notes: stretching out my back felt good after the DLs

1 Jan 2016

I took NYE off, but needed to get some squatting in today.

warmup: rumble rolled IT bands, adductors, piriformis; dorsiflexions, TKEs

High Bar Squats (2-3 min rests, shoes, sleeves)

bar x 5
135 x 4
185 x 3
225 x 2
275 x 1
*belt on*
285 x 6
285 x 6
285 x 6
285 x 6

Front Squats (2-3 min rests, belt, shoes, sleeves)

200 x 6
200 x 6
200 x 6

Weighted Hyperextensions (weight held against chest, 90 sec rests)

25 lb plate x 8
25 lb plate x 8
25 lb plate x 8

post: 5 min LISS cooldown

Dec 29, 2015

Time to go for a rep max

warmup: rumble rolled IT bands, adductors, piriformis; dorsiflexions, light TKEs, dynamic hamstring warmups

Low Bar Squats (generous rests, SBDs, Romaleos)

135 x 3
185 x 3
225 x 3
*belt on*
275 x 3
315 x 3
365 x 3 Rep PR!!

notes: I considered going higher, but I will need to compress my training over the next week and a half to time my deload with my travel, so I called it here and left plenty in the tank. I am coming for you, 4 plates.

Low Bar Hi Pause Squats (2 min rests, belt, shoes, knee sleeves)

305 x 4
305 x 4

notes: first time doing these, normally I pause at the bottom. the idea is you rise back up, once past parallel, you pause, take away your momentum, then recommence the push. felt a bit like CAT squats, where you don’t pause but you accelerate on the way up.

hyperextensions (60 sec rests)

10, 10, 10, 10

Dec 20, 2015

The start of another strength block. I am stopping the RPE experiment for now, upping the weight gradually, reducing the volume, tightening up the selection of exercises, and will toss in a few rep PR attempts once or twice a week.

warmup: rumble rolled IT bands, adductors, piriformis; dorsiflexions, TKEs, ham warmups

High Bar Squats (2-3 min rests, Romaleos, SBDs)

135 x 5 *barefoot*
185 x 4 *barefoot*
225 x 2
*belt on*
275 x 6
275 x 6
275 x 6
275 x 6

notes: I honestly forgot to put on my shoes the first few sets, lol

Front Squats (2-3 min rests, Romaleos, SBDs, belt)

195 x 6
195 x 6
195 x 6

notes: haven’t done front squats in a while! felt challenging

Hyperextensions (90 sec rests)

10, 10, 10, 10

Sept 11, 2015

warmup: rumble rolled IT bands, adductors, piriformis

Deadlifts (2-3 min rests, SABOs)

200 x 5
240 x 3
280 x 1
*belt on*
300 x 11

notes: could have squeezed out a few more maybe, in retrospect.

High Bar Squats (2 min rests, romaleos, BDs)

*belt on*
220 x 5
255 x 3
290 x 4

notes: I stopped because my left knee was giving me a lot of grief. I probably should have warmed up the knee better first, because by the time I got home after the workout, the knee felt fine again

hyperextensions (30 sec rests)

10, 10, 10, 10, 10

hanging knee raises (30 sec rests)

8, 8, 8, 8

notes: hanging was just as much of a test of my shoulder health as anything else. felt good.

July 4, 2015

All these things yesterday that I HAD to do. But not enough energy in the tank to do all of them. Workout, go to work and put in some overtime, work out again, other stuff on my list… turns out all I could get out of myself is lots of sleep. But I still dragged my ass down to the gym, twice.

AM Workout

warmup: rumble rolled IT bands, Adductors, Piriformis; dorsiflexion warmup; TKE; hamstring warmup; side planks

Front Squats (rest varied, SBDs, Romaleos)

bar x 5
95 x 5
140 x 4
140 x 4
140 x 4
140 x 4
140 x 4
140 x 4
140 x 4
140 x 4

notes: decided to leave the belt off. Rest was only supposed to be 1 minute, but work was bugging me a lot, and I kept getting distracted between sets.

Block Pulls (set below knees, short rests, sock feet)

200 x 5
270 x 5
320 x 5 w/belt
220 x 5
200 x 5

notes: I wore a belt for the top set. Mostly I just changed the weights and went again, for the top set I think I sat for 30 seconds and cooled off.

100 reps of ab work

100 reps of rear delt work

hyper extensions: 3 sets of 12

notes: after the workout, biceps were a little sore, so I did some myofascial release on them, both the end close to the elbow and the end close to the shoulder. My forearms see a lot of work these days, they feel ready to cramp all day long.

PM Workout

Generic apartment complex gym, attempt at inducing pump: short rests, high reps, slowly ramping up the weight

Lat Pulldowns (30 sec rests)

2 plates x 15
3p x 15
4p x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15
10p x 15
11p x 15
12p x 15
13p x 15
14p x 11

notes: back actually did feel a pump!

Leg Extensions (30 sec rests)

1 plate x 15
2p x 15
3p x 15
4p x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 10

notes: quads did not feel a pump… I don’t know if this style of workout works on my thighs in terms of pumps.

post: 15 min LISS elliptical

post-post: hot tub

June 18, 2015

Late evening workout. no warm-up, just try and get in and out and get home ASAP

Front Squats (2 min rest on working sets, SBDs, Romaleos)

bar x 5
95 x 5
*belt on*
125 x 7
125 x 7
125 x 7
125 x 7
125 x 7

Block pulls (60-90 sec rest, set below knees)

180 x 5
*belt on*
260 x 5
300 x 5
*belt off*
200 x 5

Hanging Knee Raises (30 sec rest)

8, 8, 8

notes: needed to stretch out my sore shoulder

Cable Rear Delt Fly (30 sec rest)

2 plates per side x 28
2p x 16
2p x 14
2p x 14
2p x 11
2p x 14
2p x 3

notes: short rests, keep going until I hit 100 reps

Hyperextensions (resistance band, 30 sec rest)

15, 15, 15

post-workout: none

June 12, 2015

6 Days of working out in a row. Ready to die.

Relatively light session on Friday after work. Then off to party.

warmup: rumble roller on the IT bands, adductors, piriformis

Front Squats (Romaleos, SBDs, no rest on warmups, 2 min rest on working sets)

bar x 5
95 x 5
120 x 8
120 x 8
120 x 8
120 x 8

Block Pulls (bar just below knees, sock feet, generous rests)

180 x 5
215 x 5
255 x 5
285 x 5
180 x 5

notes: I kept writing emails and firing off texts like a jerk between sets, so the rests were probably like 3-4 min, haha. Its cool, my low back was the first thing to tell me that Day 6 was its limit – my low back was getting awfully sore.

Ab Roller (30 sec rests)

8, 8, 8

notes: Good way to punish myself for using the phone during my workout

Cable RD Fly (30 sec rests)

2 plates per side x 28
2p x 17
2p x 17
2p x 14
2p x 14
2p x 10

notes: The goal here was do as many sets as it took to hit 100 reps. Short rests. Much lactic acid.

Banded Hyperextensions (30 sec rests)

12, 12, 12

post-workout: 15 min LISS