Reverse hyper is an awesome machine/exercise, and is great for an injured back. I feel great after using it. Only problem is they cost over a grand. Fat Willhelm made his own though, and SAYS he's going to take pics of it and give me the plans....WINK WINK NUDGE NUDGE
Here's an article on it -
http://www.elitefts.com/documents/reversehyper.htm
Anyway....I took the last week off because I felt really crappy, got very very little sleep (average of 4 hours a night) and had no appetite. It was pretty terrible.
Over the last few days I have been thinking about my routine, and I came up with something, even though I don't really like following set routines. It's influenced pretty heavily by bill stars 5x5 (even using the set/rep schemes on a lot of it, just different exercises) We'll see how it works for the next 6 weeks leading up to my next competition. If I'm liking it, I'll stick with it after that contest for the 8 weeks of training before nationals.
Tuesday 7/24
Woke up for the first time in over a week with back pain. Figures I finally get back into working out and this happens.
Lots of band traction/foam roller.
Front squats
115 x 5
145 x 5
185 x 5
205 x 5
225 x 5 - very easy...just felt heavy. Can't wait to start going heavy on these again
close grip bench
95 x 5
115 x 5
135 x 5
155 x 5
185 x 5
Bent over rows
95 x 5
115 x 5
145 x 5
185 x 5
185 x 5
decline sit ups
3 sets of 10
-The bench I bought does not work good for these.
Neck rotations (
http://www.youtube.com/watch?v=snwewL4HOK4)
2 sets with monster mini
Started off pretty light. Going to try to increase the weight of the last set by 10lbs each week for at least a few weeks, then by 5lbs if/when needed. We'll see how it goes.
I also was planning on doing dumbbell rows instead of barbell because I don't really like barbell rows. I was going to do progressively heavier sets on this day, and then on my 3rd day do kroc rows. I may stick with barbell on this day and then kroc rows on the other day though. I need to buy olympic handle dumbbells though.
Outline of what I am going to try out.
Thursdays (did it tuesday this week because I didnt wanna wait another couple of days to work out)
Front squats, 5 sets, pyramid up in sets of 5
Close grip, same
Barbell/dumbbell rows. If it's barbell, same. Dumbbell either 2-3 heavy sets of 10
Something for abs
Neck rotations
Fridays
Foam roller
Exercise bike for 10 - 15 mins
Light sled dragging, 3 - 5 sets forward and backward
Saturdays
Overhead squats, 4 - 5 sets, pyramid up in sets of 5
Log clean and press for 2 weeks, then axle clean and press for 2 weeks, 5 sets, pyramid up in sets of 3 - 5
1 other strongman event
Something for abs
When I go to the gym, I will also add in a little bit of stone work, and reverse hyper. Possibly GHR's as well.
Sundays
Foam roller
Exercise bike for 10 - 15 mins
Light sled dragging, 3 - 5 sets forward and backward
Mondays
Front squats, 4 sets, pryamid up in 5s, then a set of 3 and maybe a set of 8
Close grip, same
Kroc dumbell rows. 1 warm up set, then 1 working set
1 - 2 sets of pull ups or pulldowns
Band pressdowns
Something for abs
Tuesdays - recovery
Foam roller
Exercise bike for 10 - 15 mins
Light sled dragging, 3 - 5 sets forward and backward
Wednesdays - completely off.
