Okay, first off, I know that sounds kind of stupid, but let me explain. I lift at home, and don’t have a leg curl machine (or cables) so I would like to find another way to do these, or a similar exercise. The reason for this is, I have been doing some reading around and have come to the conclusion that the hamstrings should be worked in a different way then deadlifting all the time (Since the hamstrings have 2 main functions, one of which is to curl the leg and deadlifting doesn’t really do that). I know RDL’s, SLDL’s, GM’s, but is there another exercise where the hamstrings have similar function as a leg curl? I do not have access to cables or machines, so it would have to be free weights.
Also, im doing 5/3/1 and am thinking about switching to the periodization bible assistance work because it seems more balanced. Here’s how I would set it up for the 2 upper body days
Overhead Press 5/3/1
DB Bench 5x10
Chins (50 reps, probably during rest periods in DB bench because I can’t do many in a set)
Tricep extension 5x10
Bench Press 5/3/1
DB Military 5x10
DB Rows 5x10
Tricep Extension 5x10
My question is, should I switch the DB bench and DB military around? My thought process by doing it this way is that I will work my chest both days, as well as hitting my shoulders both days. If I switched DB bench and DB military around, I would only have 1 day of chest work, but im unsure if it would be better to do more volume for the chest or shoulders on 1 day or break it into 2 days.
Lastly, everyone talks about how awesome chin-ups and pull-ups are. And a lot of people say the best way to get good at them is to do them every day. Right now I can only get 5 consecutive chin ups, and 1 pull up. Would it hurt my ability to recover or make progress on any of my lifts if I started doing chin ups every day then?