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Very interesting discussion... I remember when I was doing the chezkenny routine which called for squats + bench press + deadlifts + chinups every day and that's when I set my all time PR in the squat in terms of 5RM. Obviously and increase in movement efficiency but was it really JUST that?

wolverine at 44 years old:

Damn, steroids really work!

I have never seen a GHR machine in Romania in any gym I can think of. Neither a reverse hyperextension.

Keep doing these double leg bounds, they will help eventually.

I also plan to do myself some 2-leg bounds but for speed. Like 2-leg sprints basically. We'll see how these go.

Thanks, but I don't plan on doing glute ham raises anytime soon, they are what destroyed my right knee. I was talking specifically about the hip thrust since that's the move I do but definitely what you're saying is what is happening.

I also have the feet very very close to me just to make sure I put the hamstrings in active insufficiency (so the glutes have to do the work). Apparently that doesn't work very well for me. Maybe they are "too much active insufficiented"?

Hey guys, do you have any ideas about how to correct this issue of the hamstrings cramping, hopefully isometrically (and not doing the work the glutes should be doing) in the hip thrust?

160 kg x 10 reps calf raise today