[Bray LaFave]

Alright, try to band it or how would I load/progress that to better bias the hamstrings? Thinking band would be best option but that would make it easier in the lengthened position while they operate on the descending limb

[Bray LaFave]

Still need a solution to this, the gym does have 2 roman chairs though so I could include hypertensions if that would be enough for hamstrings vs sldls?

[Bray LaFave]

Hi mate

Which pieces are they? That’s really unfortunate to have three that are all no good.

Is it definitely not a set up issue?

Does your gym have a GHD?

They have 2 nautilus nitro plus seated leg curls where the knee pad lands mid skin and moves during the rep, and the 3rd machine is currently out of commission. No there is no ghd

[Bray LaFave]

No , just get the sleeps in and your fine

Perfect, thank you!

[Bray LaFave]

First pulls since this today, 275×6 and form met my approval but I’d love to hear some honest feedback from the professionals before I start pushing it to its limits. Not the hardest set as I wanted to be conservative with the first time but sufficient for some ground work.

https://drive.google.com/file/d/1urKr0AKVFSorsp73KuNv5RkLSM7fcHeQ/view?usp=drivesdk

Next day now, my hamstrings haven’t been this sore in ages and this was the only working performed

[Bray LaFave]

First pulls since this today, 275×6 and form met my approval but I’d love to hear some honest feedback from the professionals before I start pushing it to its limits. Not the hardest set as I wanted to be conservative with the first time but sufficient for some ground work.

https://drive.google.com/file/d/1urKr0AKVFSorsp73KuNv5RkLSM7fcHeQ/view?usp=drivesdk

[Bray LaFave]

I would pull back the weight reset your SLDL and correct form before building the weight back up

Ya that’s gonna be the plan going forward, and I’m sure I’ll be back in here asking for feedback afterward

[Bray LaFave]

My handle is braylafave21, I posted it on my story so it should be visible to you, please lmk if that failed too

Hi mate,

Your back is far too rounded, the back/spine doesn’t need to be perfectly flat or neutral, but it can’t be as rounded as you are here. Hopefully the link below helps!

https://www.instagram.com/reel/C0LwRjFCfNH/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

[/quote]
Thank you for the link, I’ll have to back down the weight quite a bit and get in enough practice with it

[Bray LaFave]

My handle is braylafave21, I posted it on my story so it should be visible to you, please lmk if that failed too

[Bray LaFave]

So this isn’t as bad as you at making it . You have a squat variation in each session, you have a shoulder/ chest compound in each rotation, upper back and lat movement.

I’d put the bicep curl in FB2 at the end of the session and do the big work first . If you have a leg extension add it and potentially a lying ham somewhere.

Perfect, and yes I’ll have a leg extension and both a seated and lying leg curl. Should I replace maybe the hypertensions in fb3 with the leg curls? I could make the squats less of a quad biased movement to have sufficient glute stimulus there still[/quote]

I would defo prefer to train the hams on FB3 with leg curls on a machine . If you need quads don’t change the set up otherwise place your legs in the position where you are the strongest on the foot plate and just take the set all the way there ..and past if you can [/quote]
Perfect, thank you for the help!

[Bray LaFave]

So this isn’t as bad as you at making it . You have a squat variation in each session, you have a shoulder/ chest compound in each rotation, upper back and lat movement.

I’d put the bicep curl in FB2 at the end of the session and do the big work first . If you have a leg extension add it and potentially a lying ham somewhere.

Perfect, and yes I’ll have a leg extension and both a seated and lying leg curl. Should I replace maybe the hypertensions in fb3 with the leg curls? I could make the squats less of a quad biased movement to have sufficient glute stimulus there still

[Bray LaFave]

Yep I’m planning to switch to fb once I switch gyms here and have already started planning my workouts, I’ll post what I have here below.

FB1

<google-sheets-html-origin></google-sheets-html-origin><google-sheets-html-origin></google-sheets-html-origin><google-sheets-html-origin></google-sheets-html-origin>gymleco flat press

dynamic shoulder press

gymleco OH tricep extension

magnum biangular row

nautilus pulldown

strive bicep curl

hack squat pro

nautilus glute drive

strive seated leg curl

strive adductors

FB 2

prime seated row

prime pulldown

db preacher curl

pendulum squat

sldl

strive flat press

torture shoulder press

gymleco tricep pushdown machine

FB3

smith machine squats

deluxe hyperextension

prime plate loaded incline press

lateral raise machine

seated dip machine

extreme row wide grip

extreme row narrow grip

strive curl hammer variation

This is the best I could come up with but still feel like I’m missing something with the leg training as the volume is very different between the sessions and I didn’t include any leg extensions. Additionally, in FB3, I put in a tucked elbow row for my lat movement instead of a pulldown like I had on the other 2, is that ok or should I substitute that for a straight bar pulldown?

[Bray LaFave]

Have you watched Jordan’s YouTube on how to structure a full body split?

Yes, from what i remember he gave an example but said start with weaknesses always

[Bray LaFave]

I’m currently doing u/l but im switching gyms in the coming weeks and will go full body as ill have a lot more variation available to me. I know everything sucks, my question which wasnt worded very well was more how should I order the exercises inside of full body?

[Bray LaFave]

These have the relaxed poses you asked for and the best lighting a could find. Unfortunately I don’t have anything for a good backdrop available at the moment. I had a knee surgery about 2 years ago so been prioritizing quad training ever since but I believe they’ve caught up sufficiently by now.

https://drive.google.com/file/d/111zeB2q3IZWwKLsXCo_kNjVIbEZp7UUJ/view?usp=drivesdk

https://drive.google.com/file/d/15wgUJHmBXv8pa3ATYEDi-qZWYkL0rJDp/view?usp=drivesdk

https://drive.google.com/file/d/1h7LsJQrjAoRcVZhN3ukyLIVor1y6c_Y8/view?usp=drivesdk

drive.google.com

10/12/24 2

10/12/24 2