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Guinness5.0
New member
I think the fact that we're now standing has more to do with it than the db to bb switch, but I didn't make that clear in my post|D_J^B_J| said:
My Training Journal - Bill Starr's Single Factor 5 x 5
- Thread starter |D_J^B_J|
- Start date
Tuesday:
1. Squat:
45kg x 5
50kg x 5
55kg x 5
60kg x 5
70kg x 5
Used the same weights as last Saturday, and it all felt so much easier. Last time, I struggled on the fourth rep of my final set but this time I breezed through it all... I'll definitely be pushing up the final set next workout.
2. Bench:
40kg x 5
40kg x 5
45kg x 5
55kg x 5
62.5kg x 5
Once again, this felt relatively easier than last time and I managed all five reps of the final set cleanly. The bar went up very slowly on the last rep, but it got there.
Only problem was, I was unhappy when I unracked the bar and locked it into position. I don't think I was lying perfectly in the middle of the bench, so I had to adjust my position while I was already holding the bar, which was awkward. Not sure whether or not it would have affected the set, though.
3. Row:
30kg x 5
35kg x 5
40kg x 5
40kg x 5
45kg x 5
No problems here. All reps were super-strict with my back at 90 degrees. Next workout, I'll add my new 0.5kg microplates and up the weight.
4. BB Bicep Curl:
3 sets of 8
5. Farmer's Walks:
3 x 35kg DBs for 30 secs
My grip strength is really piss weak, so I thought I'd add in a few sets of farmer's walks (holding two heavy DBs in your hands for as long as you can) at the end of my workout once a week. Since my gym doesn't have a reverse hyper machine and the program calls for them to be done today, I'll do farmer's walks instead.
6. Weighted sit-ups:
3 x BW + 5kg
Overall it was a good workout. All reps were strictly clean and none were missed, which is good.
Question: As I mentioned above, my gym doesn't have a reverse hyper machine. I assume they are an assistance exercise for your hips, but what exactly are reverse hypers, and is there anything I can do instead?
1. Squat:
45kg x 5
50kg x 5
55kg x 5
60kg x 5
70kg x 5
Used the same weights as last Saturday, and it all felt so much easier. Last time, I struggled on the fourth rep of my final set but this time I breezed through it all... I'll definitely be pushing up the final set next workout.
2. Bench:
40kg x 5
40kg x 5
45kg x 5
55kg x 5
62.5kg x 5
Once again, this felt relatively easier than last time and I managed all five reps of the final set cleanly. The bar went up very slowly on the last rep, but it got there.
Only problem was, I was unhappy when I unracked the bar and locked it into position. I don't think I was lying perfectly in the middle of the bench, so I had to adjust my position while I was already holding the bar, which was awkward. Not sure whether or not it would have affected the set, though.
3. Row:
30kg x 5
35kg x 5
40kg x 5
40kg x 5
45kg x 5
No problems here. All reps were super-strict with my back at 90 degrees. Next workout, I'll add my new 0.5kg microplates and up the weight.
4. BB Bicep Curl:
3 sets of 8
5. Farmer's Walks:
3 x 35kg DBs for 30 secs
My grip strength is really piss weak, so I thought I'd add in a few sets of farmer's walks (holding two heavy DBs in your hands for as long as you can) at the end of my workout once a week. Since my gym doesn't have a reverse hyper machine and the program calls for them to be done today, I'll do farmer's walks instead.
6. Weighted sit-ups:
3 x BW + 5kg
Overall it was a good workout. All reps were strictly clean and none were missed, which is good.
Question: As I mentioned above, my gym doesn't have a reverse hyper machine. I assume they are an assistance exercise for your hips, but what exactly are reverse hypers, and is there anything I can do instead?
anotherbutters
New member
There are a couple of hyper extensions here:
http://www.exrx.net/Lists/ExList/WaistWt.html#anchor1945210
I can't really tell the difference between the hyper and back extensions, or the hip extension. When I've done them in the past I've used an arm curling bench, standing on it facing the other way. I'm not sure it's supposed to double up as a hyper extension bench, but it worked for me!
Nice to see you got the 0.5kg plates. Hope you find them as useful as I do!
http://www.exrx.net/Lists/ExList/WaistWt.html#anchor1945210
I can't really tell the difference between the hyper and back extensions, or the hip extension. When I've done them in the past I've used an arm curling bench, standing on it facing the other way. I'm not sure it's supposed to double up as a hyper extension bench, but it worked for me!
Nice to see you got the 0.5kg plates. Hope you find them as useful as I do!
Jim Ouini
New member
Not too many gyms have a reverse hyper - as far as I can tell they're about as rare as a squat rack in England 
I use the back hyperextension machine and face the other way (so I'm facing the foot pads). I hold onto the post so my upper body is parallel to the ground and my legs are straight down. Then extend the hips so your legs are parallel. For weight I hold a dumbell between my feet. I can see this being a problem as I move up so I'm going to use bands soon.
I use the back hyperextension machine and face the other way (so I'm facing the foot pads). I hold onto the post so my upper body is parallel to the ground and my legs are straight down. Then extend the hips so your legs are parallel. For weight I hold a dumbell between my feet. I can see this being a problem as I move up so I'm going to use bands soon.
Guinness5.0
New member
That seems to be the case from what others have said but every gym I've been to has had at least two!Jim Ouini said:
Huh? The top of a BP is practically ALL triceps.marklm725 said:
Guinness5.0
New member
3 actually, and there are almost always HOT girls using oneJim Ouini said:
