For anyone that finds this useful - My RATTLE seems to be solved.
Filled front selector Gaiter with Heavy Grease
Fitted OEM pivot boot to PMS pivot and filled with grease
Filled Rod with 0.3-1.6mm Lead shot (Approx 1-1.5kg)
Method below:
Remove selector / Boot and clean
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Get boots ready and nip up tight the bolt that holds the pivot together, mine was slightly loose which could have caused some previous rattle maybe..?!?!
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Fill Selector boot with Heavy Grease
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Stretch over the OEM pivot boot... it takes a bit of doing, but it will go over the PMS pivot and fill it with grease.
I fitted a zip tie to try and keep some grease in.
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Put Selector boot back on, mop up grease afterwards.. plenty will splurge out.
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Put selector arm / knuckle back in place and re-fit circlip. Clean up more grease that has splurged out.
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Get bag of lead shot and fill rod until it overflows from cut out that allows it to be clamped... then pour a little more out so there is room to re-fit selector arm.
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I them pushed a small piece of bubble wrap in rod so if it didn't work to stop the rattle, i could poke it back out. And also it would hold the shot in place while re-fitting the rod.
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Slide rod back into position and clean up.
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I cant say this will solve all the rattle's for EVERYONE, but it has totally cured mine on going up through the rev range and seemingly at any speed which is where it annoyed me.
It DOES however make a slight rattle going back down some gears, but that could be heat shield related.. I'll check that another day.
I don't know if it will last forever as I've only done it today and drove home from the workshop, but i will add to this thread if it returns.
All in all it cost about £25 for the shot and grease which was cheaper than the vibration damper from PMS and seems to now be silent.