Tag Archive: reverse hyperextensions


Dec 30, 2015

One of those days where nothing was clicking. All my meal timings were off, my sleep is off, I had to stay late at work and got caught for over an hour in rush hour gridlock. Had to pull another late-nighter at the gym.

Wanted to try out some new moves. As soon as I tried the warmup sets, I realized these would be the working sets lol. To be fair, I think you shouldn’t rush the weight on these.

warmup: nada

Box Deadlifts (SABOs, long rests)

I wanted to try these. Basically a SLDL, but you mash your calves against some low shelf (I used a weighted-down bench, like Chad does in the video). The idea is to keep your shins vertical. So its a restricted SLDL of sorts, very strict.

bar x 5
135 x 6
225 x 6
225 x 6
275 x 1 ***
275 x 6
315 x 3

notes: even though I wanted to go light and be conservative, they were feeling good so I went up to 3 plates. I don’t know if I have gone 3 plates on SLDL before. It was ok, but with 3 plates, it started deflecting off my bench and dumbbell setup, so I only did 3. Big low back pump from these. I can see these getting tiring quick.

On my first 275 set, the unthinkable happened… during the first rep, I sharted!@!@@@@!!!!! Just a little bit, I stuck my butt out, descended, and… mini poop. I ran off to the bathroom and had a wardrobe change. Something I ate did NOT agree with me. First time I pooped in my pants during a deadlift, hooray!! I still finished my workout though, LOL. Where is my medal of bravery? Usually when you shart, it is considered acceptable if you throw in the towel and go home, right?? Instead I PR’ed on SLDLs. LMAOOOOOOOOOOO

Pause Deadlifts (SABOs, belt, 3 pauses on way up and way down)

135 x 6
135 x 6
225 x 6

notes: never did a pause DL before. So I went light, and tried out a triple pause on the way up and the way down. It got challenging fast! I paused right when I got off the floor, once at knee level, and once above knees. For light DLs, they also got taxing on my low back quickly.

Reverse Hyperextensions (short rests)

8, 8, 3, 8

notes: on the third set I had gas and got nervous so I stopped and ran off to the washroom, lol. Last thing I need is to shart again with my butt hanging out over a shelf as I kick my legs up!

So yeah, NOTHING today was working, lol. Let’s forget this day ever happened, K?

Dec 26, 2015

Heavily carbed up from Xmas Day, I decided to get in some morning squats today.

warmup: foam rolled IT bands; dorsiflexions, TKEs

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

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

notes: I threw in some low pauses randomly during these sets. I wanted to warm up my pauses for the next exercise.

Low Bar Pause Squats (2 min squats, SBDs, Romaleos, belt)

280 x 5
280 x 5
280 x 5

notes: nice juicy pauses at the bottom. I was also told my wrists were doing better this week, not pinning back.

reverse hyperextensions (60 sec rests)

10, 10, 10

Dec 22, 2015

Heavy triples tonight.

warmup: foam rolled IT bands, adductors, piriformis

Deadlifts (long rests, SABOs)

bar x 5
135 x 5
185 x 4
225 x 3
275 x 3
315 x 3
*belt on*
365 x 3
415 x 3 REP PR!
435 x 3 REP PR!

notes: my previous 1RM was 445, so my goal was 415 for 3. I hit that easy, so went one further and hit it easy as well.

Block Pulls (short rests, no belt, block below knees)

365 x 4
365 x 4

notes: just wanted to focus on the glute squeeze at the top

Reverse Hyperextensions (short rests)

10, 10, 10

notes: don’t know how much the machine weighed, but it was awkward. got them done regardless.

Sept 2, 2015

Still sooo lazy. Boo, bad me.

warmup: low back stretch, foam roll upper back

Deadlifts (3-5 min rest, stretching low back the whole time)

160 x 5
220 x 5
250 x 5
*belt on*
270 x 10
270 x 10
270 x 10

High Bar Squats (2-3 min rest)

*belt on*
205 x 3
240 x 3
275 x 6

Reverse Hyperextensions (short rests)

5, 10, 8, 12, 4

notes: I was talking to ppl between sets, so my rest times were all over the place

I would have done more, but the gym was closing, so I had to wrap it up.

Aug 25, 2015

So, will try out a Juggernaut-style system, with the strongman event day on Saturday. Looking forward to lots of volume

warmup: foam rolled upper back, lats; static lat stretch; low back stretches

Deadlifts (generous rests, SABOs, belt)

240 x 10
240 x 10
240 x 10
240 x 10
240 x 10

notes: this was a good chance to see how my grip was doing. My low back is SO tight! I needed long breaks to just hang off the hyperextension station, and so some spinal twists and the like. by the end of the deadlifts, my low back had loosened up, thankfully. I think I need a good low back massage though, these sets were agony during the breaks.

High Bar Squats (Romaleos, SBDs, approx. 2 min rests)

190 x 5
*belt on*
220 x 5
255 x 7

notes: I was trading sets with a guy doing Good Mornings. Gym was packed.

Reverse Hyperextensions (30 sec rests)

7, 9, 8, 7

Leg Raises (30 sec rests)

15, 12, 12, 11

Was worn out, headed home. First day always feels exhausting, and the first day / volume day even more so.

Aug 20, 2015

been kind of a deload week. and by deload week I mean testing my max week

warmup: foam rolled IT bands, adductors, piriformis; dorsiflexions; TKEs; straight leg heel raises; side planks

High Bar Squats (2-5 min rests, SBDs, romaleos)

bar x 5
95 x 5
135 x 5
155 x 5
185 x 5
*belt on*
225 x 4
260 x 3
300 x 2
340 x 1
380 x 1 weight PR
380 x 1

notes: hooray! this means I celebrated my birthday this week by hitting PRs in squats and deads. that’s the gift that keeps on giving
Hard to celebrate too hard in my strongman gym though… I look over at the board and see I am now tied with the females for squat numbers, LMAOOOOO #humbling

The first 380 felt good but I was paranoid that it was shallow, so I called one of the other guys over to watch me do a second single. He said it was legit, so I will say the first one was as well

Reverse Hyperextensions (30 sec rests)

6, 6, 6

notes: these were a cooldown, but they also made me realize how big my dinner was… my tummy hurt

July 8, 9 2015

Life has been pretty crazy. Work blew up. 12, 14 hour days. Boss better have my raise ready.

I ended up not being able to go to the gym for 3 days! Insane. I would get home from work, lay in the dark for a few hours, decompressing, then go to bed for real.

But that has passed. So I decided to slowly ramp back up to 2 a day.

But this week is almost over and I want to start fresh next week. So the last few days of this week will be a random mash-up of workouts. Don’t expect them to make any sense.

July 8

only workout

warmup: foam roll upper back, foam roll each lat; foam roll armpits, side of lats; shoulder capsule stretch; 45 degree pec stretch; lat stretch; resistance band shoulder dislocations

Widegrip Pulldowns (30 sec rests)

4 plates x 15
5p x 15
6p x 15
7p x 15
8p x 15
9p x 15
10p x 15
11p x 15

prone leg curls (30 sec rests)

4 plates x 20
5p x 20
6p x 20

Smith Machine Glute Bridges (30 sec rests)

bar + 2 plates x 20
+2p x 20

post: 15 min cardio

July 9

AM Workout

warmup: rumble rolled IT Bands, Adductors, Piriformis; Dorsiflexions; TKEs; straight leg heel raises

High Bar CAT Squats (Romaleos, SBDs, 2 min rests)

150 x 5
190 x 5
*belt on*
235 x 5
235 x 5
235 x 5
235 x 5
235 x 5

notes: feels like I lost some speed

Leg Press (feet high and wide, toes out, 2 min rests)

8 plates x 20
10 p x 20
10 p x 20

Reverse Hyperextensions (30 sec rests)

12, 12, 12

DB Hammer Curls (60 sec rests)

35s x 12
35s x 10
35s x 8

Cable Side Raise (strict, leaning, 30 sec)

2 plates x 10/10
2p x 10/10
2p x 10/10

PM Workout

warmup: none

my back feels pumped even with the low amount of weight I did yesterday! crazy

Superset Cable Curls and V Pushdowns (30 sec rest b/w supersets)

1 plate x 15 / 1 p x 15
2p x 15 / 2p x 15
3p x 15 / 3p x 15
4p x 15 / 4p x 15
5p x 15 / 5p x 15
6p x 7 / 6p x 15

notes: by the time I hit round 6 I couldn’t do strict curls any more, so meh

Prone Leg Curls (30 sec rests)

1p x 20
2p x 20
3p x 20
4p x 20

notes: think I do enough leg curls? haha

post: 15 min cardio