These have always fascinated me. Do you find much effectiveness from it?
Yep, I’ve started using it at the end of my sessions for 1-2 minutes at least. More if I’m hurting. I started because I went to my chiropractor and he said I was very compressed all the way from skull to ass. I asked what I could do and he said “Do you have an inversion table; and, if yes, do you use it?” I said I do have one but don’t use it. So he said I should use the damn thing because it will help bridge appointment to appointment with less pain and dysfunction.
If you truly let your legs and core relax, it’s a huge relief. I’ve re-set my back after having something move before just by getting inverted and twisting until shit popped. Not recommended, but it worked once 
1 Like
Good to know. I’ll add it to the list of toys I want.
1 Like
From what I understand a reverse hyper can do a lot too. Not going to do much for upper back, but it puts the low back into a lot of traction if using a heavy weight, and you swing it slightly (not saying go full retard, just a bit of English on them).
I do that if the back / hips are feeling especially bad. Otherwise I am too lazy, and I don’t really like the exercise as it is hard to breath while doing them and they hurt my pelvis (perhaps this is just the padding or lack of padding on the particular machine my gym has).
I’ve never gotten the appeal of reverse hypers. They did nothing but make my lower back feel like garbage. I’ll admit, it was probably user error, but I tried and tried and just couldn’t get any benefit from them.
Regular hyperextensions make my back feel great, though.
2/17/2020 - Pervertor L1W1D2
Pushed Tuesday’s workout because I hit 28 hours of work for the week as of yesterday evening. Add in 12 Friday and working all weekend before (puts me at 60+ hours from Friday to Tuesday), and stress level was unprecedented for the last decade of my life. Normal PWO routine today, soreness is pretty extreme from Monday.
Bench
45 x 5
105 x 5
135 x 5
155 x 3
180 x 5
205 x 5
230 x 5
180 - 10 x 5
Assistance
DB row - 105 lbs - 3 x 15 per arm
BSS - 55 lbs - 3 x 10 per side
DB “plate” raise - 35 lbs - 15, 15, 10
Cardio - 3 times through with 60-80 sec rest; 55 lbs
Push press x 10
High pull x 10
Hang clean x 10
Front squat x 10
Front rack reverse lunge x 5 reps/leg
2 minute inversion table
Today went very well, especially in reference to my stress levels. I’m retaining water pretty bad and my joints were cranky when I started, but feel much better now. Weights moved very well, bench form felt a lot more stable than it has been. Assistance was good and the raises were tough. Cardio felt good (yeah, I mean it) and the inversion table was necessary. I think I’m back to 95% mentally after probably one of the worst weeks of my adult life as far as stress/anxiety/depression go. No clue in hell what I did to get out of it, it just happened.
5 Likes
Looks at calendar
My guy, it’s only WEDNESDAY.
1 Like
Typo in customer RFQ that led to me designing something to entirely wrong specs and conditions, only to be corrected THE DAY IT WAS DUE (after 4 weeks of design time). They gave us 1 week to redesign it.
Add to that prepping a presentation for a technical release of a few million bucks worth of equipment, requiring sign-off from a VP, and I really didn’t have much choice but to pull a 15 hour day followed by a 13’er.
Pulled a cool 11 hours today, felt like vacation. I’m glad this isn’t a normal occurrence and also that we’re working from home for this. Otherwise I’d just come home and get hammered out of spite.
Yeah, the working from home is probably a huge relief. At least you’re in a comfortable space.
I do 10-11 hour shifts for my job, but I’m on a 4-day rotation.
1 Like
I did both the deadlift and press L1W1 workouts over the weekend. No way in hell was I squeezing those in during the absolute nuclear clusterfuck that was last week. Workouts went according to plan, only thing that got a bit dicey was a hip shift in the deadlift BBS sets, which I countered by switching to conventional for a few sets. Everything else was good.
@kdjohn I did the upright rows with a wider grip and torched my delts. Rotator cuffs didn’t scream either, so you’re definitely onto something there.
1 Like
I’d love to take credit for it, but that one goes to Olympic weightlifters. Snatches and all the variations/assistance are incredible shoulder developers.
1 Like
2/23/2021 - Pervertor L2W2D1
Up and moving, normal PWO routine.
Squat
45 x 5
125 x 5
165 x 5
205 x 3
245 x 5
285 x 5
325 x 5
245 - 5 x 10
Assistance - SS w/squat
NHC - 3 x 10
DB curl - 25 lbs - 5 x 10
Incline DB bench - 50 lbs - 2 x 15, 1 x 11
I totally ran outta steam here. Weight moved well, I noticed my right foot arch collapsing as I squatted so I focused a bit more on driving the knees out. Better bar speed, more symmetrical effort. Assistance was good but the DB bench really killed me. Gonna squeeze in cardio sometime today.
7 Likes
Afternoon cardio - wanted to get outside so did sandbag and sled work.
120 lb bag - 100 yard front rack carry, 50 yards left shoulder, 50 yards right shoulder x 4 rounds
Put sandbag on tire sled - 50 yards x 2
Heaved twice during this session. Obviously that means I needed it.
8 Likes
Thanks for reminding me I have my bags still… Once the driveway is clear of ice I’m back on the sandbag train as well… I am not very excited.
1 Like
Honestly I did it yesterday because I was excited for it…there’s something wrong with me. My driveway’s still covered but the road isn’t so that’s where I did the work. Upper back is a bit tender today 
1 Like
I absolutely believe it, that’s one hell of a session
2/24/2021 - Pervertor L2W2D2
Up and moving. Sore as hell from yesterday and feeling worn out.
Bench
45 x 5
90 x 5
115 x 5
140 x 3
165 x 5
190 x 5
215 x 5
165 - 5 x 10 w/ 1 minute rest
Assistance - SS w/bench
DB row - 105 lbs - 2 x 15
Band pull apart - 20
Bulgarian split squat - 55 lbs - 3 x 10
No SS
DB “plate” raise - 25 lbs - 25, 17, 8
Cardio - walk with wife later
I was worn out from start to finish and the short rest kicked my ass. Assistance felt good, took it a bit easier because I felt burned out and wanted to maybe recover a bit better. Really trying to get the shoulders a lot of work and time under tension to get them to grow - feel like I can see a difference already.
8 Likes
How often do you use the sandbag?
Nowhere near enough, I pretty much put it away Nov-Mar. The other months I always try for 1-2 times per week. Since I’m focusing more on health this year I’m gonna try to guarantee 2 days per week.