- Joined
- May 22, 2008
- Messages
- 2,855
A little history..............I competed in powerlifting many years ago and had competition squats in the mid 800's and deadlift PR of 705 at 220. During that time the only injury type issues were shoulder and elbow stuff, nothing surgery causing, and a partially torn quad from being stupid making weight and being dehydrated at a meet.
Fast forward to about six years ago when I hurt my lower back picking up a piece of paper from the floor, stuck on the floor for 45 minutes before someone heard me, off the ER, no structural damage, two doses of morphine and a bunch of muscle relaxants and I was back 100% in about 3-4 days. Four years ago I woke up with massive spasms, chiro trips and I was back to normal in about a week. Four months ago I was down for four days of being unable to stand for more than a few minutes, and am still dealing with the tightness. I started using an inversion table every day which has helped but only by alleviating the tightness, I've realized I need to not get tight and sore in the first place as I'm not ready to have this be my new reality. I need to progressively strengthen my lower back. I already work abs regularly and stretch religiously.
With all that as the history, now for what I'm looking for. I purchased a reverse hyper bench a week ago. I start EVERY workout with a light, controlled set of 15-20 reps to warm up and stretch my back. On back workout days I end with three sets of 12 reps and plan on slowly progressing on those three sets. I then end every workout with the inversion table.
Who here can add some insight or tweeks to my plan? Any experience with the reverse hyper?
Fast forward to about six years ago when I hurt my lower back picking up a piece of paper from the floor, stuck on the floor for 45 minutes before someone heard me, off the ER, no structural damage, two doses of morphine and a bunch of muscle relaxants and I was back 100% in about 3-4 days. Four years ago I woke up with massive spasms, chiro trips and I was back to normal in about a week. Four months ago I was down for four days of being unable to stand for more than a few minutes, and am still dealing with the tightness. I started using an inversion table every day which has helped but only by alleviating the tightness, I've realized I need to not get tight and sore in the first place as I'm not ready to have this be my new reality. I need to progressively strengthen my lower back. I already work abs regularly and stretch religiously.
With all that as the history, now for what I'm looking for. I purchased a reverse hyper bench a week ago. I start EVERY workout with a light, controlled set of 15-20 reps to warm up and stretch my back. On back workout days I end with three sets of 12 reps and plan on slowly progressing on those three sets. I then end every workout with the inversion table.
Who here can add some insight or tweeks to my plan? Any experience with the reverse hyper?