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Originally Posted by Eric3237
Well, my lower back is well "conditioned" but it is sensitive because of a previous injury. I'm not sure I understand the rationale behind performing GHR's and reverse hypers on the same day twice a week. Part of a GHR is still a hyper. When you combine it with rows and deads that sure is whole lot like the man said. But I wouldn't want to do "easy rows" in order to do so many extensions.
I'd certainly like to keep the GHR's cuz I've been itching to do them anyway. But this amount of lower back punishment I think goes beyond conditioning for me into the realm of walking around bent over in pain for a couple weeks.
So what do I do? Should I skip the hypers altogether? Or substitute something else? Or skip the GHR and do something else for hammies? I'd appreciate any and all suggestions since I'm gonna run with 0311's redesign come hell or high water.
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You know, now that I got a chance to really look at it. There is a lot of lower back in there, SLDL, GHR and Rev. Hypers!
If you really want to do GHR, and I think everyone should if trying to lift heavy, I would NOT do Rev. Hypers to start out with. I would do one week with out and then slowly incorporate them and see how you do.
So on the second week I would do 2 sets of 8 w/o added weight on Wed. and see how you feel on Sat. If you're good to go, do 2 sets of 8 w/o weights again. From that point on just keep adding till you get where you need to be.
I have some lower back problems myself and it took awhile to get the weight up to where I felt comfortable lifting heavy. Main thing is always listen to what your body is saying. You can push a little bit but you'll know when to say when.