[Rich Ellis]

Why don’t you try it mate? Not with any significant load, but enough to work out whether there’s a set up for you that feels good?

No doubt you will need to make a tonne of micro adjustments, and you will either like it or not.

[Rich Ellis]

Rest day today.

I’m going in on a new split variation from tomorrow which I’m looking forward to

One meal left this evening and then sleep

[Rich Ellis]

Hi Phil

It sounds like you connect well with the movement, so I personally would stay in a flat shoe.

thanks rich!

does it matter in terms of activation and biasing toward a muscle? or would you consider the amount of stretch and activation in hams and glutes equal?

[/quote]
I genuinely wouldn’t overthink that one mate.

If you can operate through an effective range, just progress it until there’s nothing more to take, and then rotate.

Go after it mate

[Rich Ellis]

Hi Phil

It sounds like you connect well with the movement, so I personally would stay in a flat shoe.

[Rich Ellis]

Just hams today. Last session in the alternative gym

4 work sets each of

SL Standing Curl
Ham Hypers
Seated Ham

Rest day tomorrow and then back at it on Sunday

[Rich Ellis]

Push daygtiday at the alternative gym.

Cuff laterals
X-over press
Rope overhead ext
Rope pushdown
DB laterals

Just on with meal prep and will then sort my last meal.

Second leg variation tomorrow

[Rich Ellis]

Alternatively, a DB variation to Oscar’s RDL suggestion,

Or if you do find these too taxing on your lower back, a 45deg hyper extension with ham bias is a good option

[Rich Ellis]

Rest day today. As always, following back and legs, this is a very welcome rest day!

Sorted food prep, I’ve now got my last meal on, and then it’s sleep

[Rich Ellis]

The responsible answer is “agreed”, but I have used it with substantial load with a false grip and no issue at all

[Rich Ellis]

Leg day at the other gym.

Everything was high rep, my knees felt good, and I enjoyed the variations

Horizontal leg press
Split stance leg press
Pivot leg press
Adductor
Seated leg curl
Leg ext

Resting tomorrow, then push on Thursday. Just picking up meal prep and last feed, then it’s bed

[Rich Ellis]

Agree with the team mate, all very consistent

[Rich Ellis]

Modified back session due to different gym

Low pulley upper back row
Assisted pull-up
Machine upper back row
Lat Pulldown
Dual DB row

Did the job. Enjoyed the DB row, I might start working that hard

Meal prep and last meal under way

Quaddy legs tomorrow

[Rich Ellis]

The handles are pointing down to maximise pec activation, but I agree with Kuba, the cost is too great vs the possible reward

You could, if you feel secure, try using a false grip and so your hands can be less pronated, but this will need to be a personal choice in whether it feels safe for you to do that (I have used this machine and done exactly this)

[Rich Ellis]

Rest day today guys.

Back session in tomorrow but not in my normal gym so we’ll see how it goes

Well ahead of the game, all my food prep is done, just had my penultimate meal, so one feed left and an early night is on the cards

[Rich Ellis]

Hi Phil,

Your rationale is sound, and I think giving a sustained go at an upper/lower split will be insightful for you.

Can I very strongly recommend checking out the educational vids on here to look at Upper/Lower session set up.