How are you performing the hypers?
You want to have a long range of motion there, and you don’t want to yank the weight up
Hanging leg raises, weighted hanging and hanging upside down has helped me with lower back issues, you could give them a whirl.
Sounds like a CrossFit class run by someone with low intelligence.
I tried simple KB swings, focusing on good form, and bam my lower back has improved a lot.
I know it sounds weird because I thought it would tax my lower back, but it helped.
By yank do you mean swing? I swing the weight up, squeeze my glutes and try to control the eccentric.
I’ll try those. How long/heavy do you hang for?
Its not even a crossfit class which is worse. Yesterday they were running up and down the fake grass turf track and carrying the big wooden ply boxes. After that they moved on to doing half squats in the racks
Im meant to be doing these but i haven’t done them in a while. I’ll put them back in Tuesdays i think
Still sounds like crossfit lol 
Not really, let me put is this way; is the movement itself fluid and therapeutic? It should be
Progressively heavier, for 60-90 seconds. You could start from around 20 kilos and just add 2.5 kilos each time you do it
Do the weighted hangs after training back to avoid injury
It sort of is but my technique needs work. I havent found the best wayfor me to do reverse hypers yet. Its like sometimes i position myself and it feels therapeutic othertimes it feels weird.
Alright.
My back gets hit every session but on tuesdays and fridays it would take the biggest hit. monday is mainly pullups and pulldowns (so vertical pulling), Tuesdays is deadlifts/ squats/leg and core stuff. Thursdays is a row variation like pendlay and then machine work so not too taxing, then fridays is squats and strongman stuff. I should try the hangs tuesday and friday i think.
Find a way that feels good and natural; usually it’s the movements that feel awkward that cause the most issues
Deload session 4
Warmup:
Lat pulldowns, Facepulls, Foam rolling, lazy lifter.
SSB squat
5×3 50% last two sets put a band above knee slightly and helped with keeping knees out. Brought stance. in again because the wider one annoyed my hip flexors which i have neglected stretching lately so back on track with that… also figured out ssb bar weighs 30kg not 20 so thats an instant +10kg on what i thought i was ssb squatting.
https://www.instagram.com/p/Bo1H1mglzmk/?utm_source=ig_share_sheet&igshid=gzsbre0nsz59
stuff
One minute plank with 5kg plate on back. Easy as hell. Just going to slowly add weight to these.
Weighted bar hang @danteism.
1 minute with 20kg. Easy. Sort of helped back tightness but i think it’s too light at this stage. Felt good though so will stick to the plan of adding 2.5kg each time.
Oh yeah and today was really shitty at school. People are fucking dicks. In cooking class two people decided to put soap in my drink bottle. I took a big drink, swallowed it and then was like wtf. Opened lid and surely enough there was soap bubbles.
Anyway i asked the people who i 99% thought did it and they said no (lied to my face), then the teacher came over to see what happened. Then after the teacher left i chilled for a few minutes trying to calm down because i was almost Ape shit mode, and then my friends went over and asked them if they did it and the two fuckheads admitted to other people that they did it. Then i went over and started going off my head raging at them and i was like “Do you have a fucking problem huh, You got a fucking problem” and they just stood there all shocked and quiet. Then the teacher came over again and had a chat with me and then talked to them and they got in trouble, they later on had to chat with the year coordinator but yeah wtf? surely year 11’s shouldnt be that immature and stupid?
Heheh, I know people in their 20’s and 30’s who are this immature.
That’s just sad
You have no idea. Come to America. My wife teaches high school PE/Sex Ed/Health/Etc and the kids are borderline retarded.
bad parenting to blame?
Soap in the drink! Classic!
Adolescence. High school/that age group has a pretty well documented and established social hierarchy and rules of etiquette. It’s dumb, but it’s there. I found the best way through was to keep my head down and not take myself too seriously.
Hehe I know people in their 50’s that could… no, that does the same 
It’s always fun to get to work, there’s always peeps fooling around.
The other day one of the ladys at the office forgot to lock her computer and the next thing she had us all invited to poledance at the next team meeting. Hilarious, got even more fun when our new team leader believed in it.
Sorry Duke no of course your not allowed to do it, but damn it’s kinda funny.
One more year and I’ll have survived haha.