Boooo /s
That’s fair enough, I’m not really using it or the back extension to drive my deadlift (mostly because I’m currently in the hate stage of my love/hate relationships with deadlifts). I mostly use it as a lower back accessory and feel it provides better, more precise, stimulus. It also makes my lower back feel way better than not using it. That being said I’d use both, if I could.
I’m not sure of I’m doing it incorrectly or so but I don’t feel my lower back working at all with the reverse hyper. Just glutes in isolation somehow, haha
I hurt myself whenever I use it, but more importantly I never saw a need for it.
Ok this is a really really late update to my last comp but I just now got the results of each discipline. I’ll just give the results for my weight class (open)
1st place 11 points
2nd place 13 points
3rd place 14 points
4th place (me) 15 points
5th place 26 points
…
Holy shit, now I’m even more furious I didn’t make the podium!
Completely forgot to update my Silvester workout because I had to rush to my evening plans.
31.12.
1 strict log press
10 x 3 @ 80 kg
2a) dips
6 @ 22,5 kg - nearly 7!
3 x 8 @ 7,5 kg
2b) Chest supported db row
4 x 8 @ 35 kg
3a) incline db bench
3 x 8 @ 35 kg
3b) btn lat pull down
3 x 10-12 @ stack 11
4a) strict curls (back at wall)
3 x 5 @ 44 kg
1 x 7 @ 44 kg - not strict
4b) lateral raises
4 x 12-15 (max.) @ 10 kg
Notes:
02.01.
1 squat (sleeves)
2 x 5? @ 60 kg
4 @ 100 kg
2 @ 120 kg
2 @ 140 kg
1 @ 155 kg
1 @ 167,5 kg
1 @ 180 kg - easy. Actually a PR for sleeves, haha (not bc I was never this strong, I just never squatted that heavy in sleeves)
3 x 5 @ 150 kg
2 snatch grip deadlift (t&g)
4 x 8 @ 140 kg
Ouch
3 leg extensions
3 x max.
4 ghd sit ups
3 x 12 @ 5 kg
Notes:
03.01.
1 strict log
5 @ 85 kg
5 @ 90 kg
5 @ 95 kg
5 x 5 @ 80 kg
2a) seated log press (dead stop on pins)
3 x 6 @ 81 kg
Difficult
2b) pull ups
4 x 3 @ 5 kg
3 x 4
1 x 3
3 deficit push ups on handles
12 @ +25 kg - PR
2 x 10 @ + 25 kg
Really great progress here!
4 cable row
4 x 10 @ stack 17
05.01.
Went to sleep at 4 am. Totally worth it but my body was not very cooperative today. At least I didn’t have a single drink last night.
1 squat (sleeves)
10 x 5 @ 137,5 kg
Sweating profusely. Dying.
2 rdl
5 x 5 @ 170 kg
A single set of 5 was my previous PR.
3 unilateral reverse hyper
3 x 12 @ 50 kg+ black band
4 hip flexor lift
3 x 14 @ 12 kg
Notes:
Making some real strides right now!
07.01.
Feeling fat and disgusting today so had the urge to do at least something.
1 weighted vest walk
3,4 km with 20 kg in 33 minutes.
Shins not as bad as last time.
Had a fun night out yesterday for a friend’s birthday. High amounts of beer and Laphroaig were consumed and questionable nutrition choices made. Had a real spike in weight and feeling all kinds of chubby.
Whatever. That will pass but in general I’ve been slacking off on the nutrition front too much and need to tidy that up.
Now off to the spa with a mate!
Oh I forgot to log a session!
06.01.
1 strict log press
10 x 5 @ 80 kg
2a dips
6 @ 25 kg - maybe PR?
3 x 8 @ 10 kg
2b chest supported db row
3 x 8 @ 37,5 kg
3a incline db bench press
3 x 8 @ 37,5 kg
3b btn lat pull down
3 x 10-12
4a strict curls back at wall
3 x 5 @ 47 kg
10 @ 47 kg - loose form
4b lateral raises
4 x 10-15 @ 10 kg
What RPSE do we reckon was reached on the dips? @simo74
That was a good grind mate, I counted 6 secs for that rep so thdt makes it a RPS 6. @Cyrrex is usually the referee for that measure.
I am just more impressed that he is even doing weighted dips in the first place. I seem to remember him struggling to just do a few unweighted in the recent past, but maybe I am thinking of someone else.
And also, the RPS scale only counts the seconds where absolutely nothing is moving, so I think that barely registered at all…appeared to be moving, just slowly. And then he started wobbling back and forth like a teeter-totter for extra fun.
Nope, you’re not wrong at all. Went from sets of 2 at bodyweight to +40 kg since reimplementing them.
09.01.
1 squat (light wraps - no pre stretch)
2 x 2 @ 160 kg
2 @ 180 kg
No back offs
2 paused deadlifts (pause right off the ground, try to pull the slack out into pause)
1 @ 180 kg
3 x 5 @ 140 kg
Notes:
Videos later.
How’s your pressing felt since you’ve increased your dip ability?
Also, you’re looking lean!
That is very impressive.
Which reminds me, you didn’t do your New Year handstand push-up this year.
Thanks man, although I feel pretty fat at the moment. 
I’d say it’s definitely something that helped drive my more recent pressing progress!
@Cyrrex thanks. I did come some way here. The goal is 40 kg for 5 reps. Max said he needs me at 40 kg for reps. I’m sure he knew why.
I know man. I thought about it… Even reposted my IG memory but when the time came I didn’t feel like it. I’m pretty sure I’m at the same level I was last year. So crossfit reps but no strict and I didn’t see the point of reproducing that.
harsh but probably fair. RPS - ZERO. LOL