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and what's another good one for sets of five for hamstrings...keeping in mind i work out at home??? thanks for looking
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Your first ME lower supplemental really depends on a lot. If you did a deadlift (or variation) as the ME, then you could just do a type of squat to follow that up. Doesn't have to be 5 reps. I just provided a very loose example that can and quite frankly, should be interpretted a hundred different ways for a hundred different individuals.
Personally I like doing gluteham's for a few sets of 5-10's after a deadlift variation because it takes SO long to keep increasing and taking off the weight.. Menally easier I guess. Other times you could do banded GM's for sets of 10. Leg presses pyramided up (10+ reps) for you would be advisable as well. A few times I've done deadlifts followed by front squats (few sets of 5's) which worked out really well.
Again, it's whatever you can do "in the now" meaning don't try to make something nice and "neat". For example, if your lower back is fryed doing max triples GM'ing, then you aren't about to try low box squatting next even though it MAY be "scheduled" LOL.
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