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JayC:
Could you explain me the single leg bounding progression?  :)

KokoyPinoy:
Where could I see the videos for Single leg bounding progressions, quick lunges and pogos? :)

JayC:

--- Quote from: KokoyPinoy on March 01, 2011, 07:57:25 am ---Where could I see the videos for Single leg bounding progressions, quick lunges and pogos? :)

--- End quote ---

In the "Exercise Index" (Under Features in top menu), I don't think all of the videos are working though.

MrBig:
SQUAT: 45 lb. BAR @ 4x5, work up to a same-weight per set 2-3x8, 2 minutes rest in between sets

this means that I should do 4x5 with just a bar then put that weight on the bar and do 3x8 ? :) Just wanted to make sure,and to see if you recommend this to master first and then get into a high rep squatting and that Max Effort thing after ? :)

adarqui:

--- Quote from: MrBig on October 15, 2012, 03:27:16 am ---SQUAT: 45 lb. BAR @ 4x5, work up to a same-weight per set 2-3x8, 2 minutes rest in between sets

this means that I should do 4x5 with just a bar then put that weight on the bar and do 3x8 ? :) Just wanted to make sure,and to see if you recommend this to master first and then get into a high rep squatting and that Max Effort thing after ? :)

--- End quote ---

ya, i put in MANDATORY warmup sets with just the bar in order to instill some discipline.. everyone wants to rush into lifting heavy, but, when you're somewhat of a beginner/novice, you want to make sure that you do some really light warmup sets. During these warmup sets, you focus on what you will do, during your real sets.. you try to get your form perfect, go over your cues, and get mentally ready for the heavy stuff... the best lifters in the world, olympic lifters, usually do several sets with just the bar => and these guys can put up some insane weight.. it's always good to visualize + warm up the actual muscles using very light weight..

ya so, once you do 4x5 with 45 lb, which can be done in < 2 minutes.. you start putting the weight on until you hit your goal weight for the day, then you do 3x8.. for example, goal weight of 225 @ 3x8:

45 lb @ 4 x 5
135 @ 1 x 8
185 @ 1 x 5-8
205 @ 1 x 2
225 @ 3 x 8

peace man!

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