using an "official" WSB Reverse hyper is the "best" way to do 'em.

However, if you have found a reasonable substitute that simulates the exact motion as well as the lower back stretch at the bottom (very important), then go for it!

Since I don't keep a journal I wanted to update a lttle here.

Everything is going great with the program so far and my back is doing very well. My earlier fears were unfounded (so far) and I couldn't be happier with the reverse hypers. I know a machine would be SO much better but my set-up seems to be working quite well and the exercise is performing as advertised (thank you Kethnaab). They are very therapeutic.

I'm not crazy about the Yates Rows by I'm continuing to do them going very heavy.

I'll have to disagree with Kethnaab about GHR's not touching your lower back in the least. Cerainly not in a direct way but you simply can't contract your glutes and hams in that way without the lower back going along for the ride. But it is fine like I said. The GHR's make hams feel like I did something very wrong but then they recover quite nicely and it gets easier and easier. I couldn't be happier.

So far it's been a fun and productive program. Haven't gained anything as of yet but the mirror says who cares and I'm sure the scale will agree in time. Stength is coming along nicely and I had to go out and by more plates.

Thanks Dave, 0311 and Kethnaab for your advice and 0311 thanks for talking me into doing this program as opposed to the other upper/lower I had considered :) .

what do you do for warmups before the exercises?
you dont just go straight into your 1x3 do you?

If my 3 rep max is 400 lbs, I'm not putting 4 plates on the bar and pressing! :)

Refer to the Warming Up Properly sticky

0311 im stealing the routine you posted and gonna do it
hope thats okay

has anyone talked about the rep tempo, rest times etc. yet?

However long you need to get the weight up. Don't exceed 3 minutes IMO unless it's your first ME lift such as bench press.

Whatever feels natural.