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  Raptor, its going to be very hard to do them with correct firing patterns on the lat pull machine, you need a pad to drive your hips into.  It can be done but its going to take elite level glute/ham strength, there was an athlete on a schroeder video doing one off a natural ghr platform somewhere on youtube.   Think of doing a glute bridge upside down against the pad, then a leg curl, thats what youre after.


 Alex V Id agree, I think a lot of athletes miss out on possibly the best glute/ham support exercise there is simply by not knowing how to do them correctly.  Ive have a high school kid that has completely changed his sprint mechanics for the better after a high dosage of ghr's done right.  We have even noticed a difference in his power cleans and power snatches, he uses the glutes much more in his second pull to extend the hips vs the low back/hamstring extension he started with.  This kid had very poor mechanics in his sprints, and simply getting that firing pattern down correctly, and strengthening the shit out of it changed much of the sprint cycle by itself.

 
 

wolverine at 44 years old:

 

I like the wave load.  I am really becoming a believer in staying within yourself.  IE not pushing it.  Let the frequency and volume take care of the overload.  That is more of a Russian philosophy.  It is kinda like this:  You could squat 100kilos for 5x2 (we'll pretend that is hard) m/w/f OR you could squat 100kilos m/t/w/th/f/sa for 6x1 (much easier workout).  In the first option you get 30 reps at 100 kilos and the second you get 36 reps at 100 kilos.  The second option will feel easier but over time have a greater training impact. 

and has a MASSIVE difference in rate of injuries, especially over time.  The statistics are very clear on the Russian (and even Chinese which is kind of a modified Russian system) systems low rate of injuries vs the bulgarian and other similar systems, the medal count is also higher for the Soviet system. Its the old fable of the tortise and the hare all over again.

<a href="http://www.youtube.com/watch?v=z4o699c2Zfs" target="_blank">http://www.youtube.com/watch?v=z4o699c2Zfs</a>

pay special attention to what he says regarding starting the movement with the low abs.  a cue I have found useful to get some athletes to understand this is to do a knee raise against the pad to come up.

LOL, first fast does lie thinks Kingfish is asian ?

Kingfish looks Phillippino to me, what ethnicity do you think he is?

    Its funny you asked this now, I just had a guy this weekend whose had several ham strains due to that exact issue.  What you want to happen is the hamstrings to work as a knee flexor and not a hip extensor, while the glutes extend the hip.  If the hams are trying to pull at both ends, you get that cramping sensation youre referring to.  The easiest way to test this is with a swiss ball leg curl.  You want the glutes to extend the hips to a level plane, then the hams curl with no cramping/pain.  I would guess you will get that cramping when you try this at first. 

  Once you master the swiss ball you can progress to the glute/ham machine if you have one, or simply use weight plates under your feet for the leg curls..  Watch alex v's glute ham video, the way he is teaching it is the CORRECT way, which also makes sure the glutes fire into the pad, and the hams function from the KNEE.  It makes it into a TRUE glute ham raise, not a low back/ham raise with shitty firing patterns that most people perform.

To be honest I haven't read your log.

I saw Lance's post and wanted to piggyback off of  some of the ideas Lance talked about.  (Maxing out every day, I have been Deadlifting 3x/week along with squatting).  My deadlift cycle went like this (Each row is a workout):

65%x15x1
70%x15x1
75%x12x1
80%x8x1
85%x6x1

I basically lifted MWF.  At the end of the cycle you add 10lbs to each workout and start over.  Once that starts grinding the recommendation was to test a new sorta max.

Instead I moved to the following cycle

70%x2x5
70%x5, 75%x3, 80%x2
80%x5x2
85%x6x1

Add 10lbs rinse and repeat.

It is a slow cook it approach, longer term thinking like Lance was talking about.  My deadlifts have gone through the roof.  I think a similar approach would be effective for the squat.  BTW squatting and deadlifting 3x/week at my stage is pretty high frequency (Squats were heavy n the beginning but now more of a DE type squat).  Today I pulled 250kilos for my 5x2.   Pretty much my previous PL'ing max from my 20's only instead of a single I hit 5x2.  And it was pretty easy.  And I am getting OLD.  The hard part is being patient and not pushing the pedal to the metal.  It's a mind fuck to stay comfortably within yourself.  Knowing if you need a day off it's OK.  Or resisting the urge to "Just see what you can lift".  I am sure it will slow down eventually (hence the switch I made to a lower volume approach).  Every 3 weeks or so I get the urge to change but then I think I am stronger than ever so keep going.  Or as Dan John says "It was so effective I stopped doing it!"  So I always need to remind myself of this too.  It is also hard getting used to the idea that you shouldn't feel smashed after every workout.  Cool thing about a cycle like this is that it won't really interfere with your other training. 

What's next?  I may try deadlifting every day 70x%3x3, 75%4x2, 80%5x1.  I know much lower volume than before but frequency will be doubled.  I would probably take this to I start grinding and then take 2-3 days "off" and max out.

If training for a sport, I would do a warm up with whatever correctives you need.  Do 2 plyo exercises for your goal (hip for speed, squat for jump), hit the squats with the %'s and reps listed, add in some glute hams or single leg deads (not both).  Stretch and call it a workout.  Play your sport for conditioning, or if you are old like me do a bunch of swings, ropes, etc... 2-3x/week.

Intensities and volumes are manageable enough for you to practice your sport/goal so we don't get distracted from the prize (on the field of play, not the weight room)

Just something to think about

 Excellent post Alex, thats great work on the deadlift too man, congrats!

Entropy, whatever you choose I hope for the absolute best for you bud, I hope you dont take any of this as negativity towards you at all, we want to see you keep progressing like a bosshawg like you have in the past.  Dont get frustrated, plan smart and then kill it like you have been.