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Thanks Lance!

I'm actually getting a little discouraged now though...  I've had exams all week and I missed my first workout day, and obviously don't have enough time left in the week to get both days in.

I was reading through the FAQs in VJB about it, and he said if you miss a day, don't try to make it up, but rather just pick back up with your regularly scheduled workout the next scheduled day.

Is there anyway I can make up the missed day, I feel like I haven't been in the gym for years just from missing the first day, lol. 

I WILL be working out tomorrow, but I don't know if I should be doing the workout that was planned for day 1 this week, or just forget day 1 and continue with day 2 (but then I feel like I'm cheating myself and will never get that day back).  Exams suck lol.

 If youre doing Kellys program, I would do exactly what he said to do. 

Hey Lance, just a quick question about single leg bounding.  Assuming later on, I get pretty good at all 3 variations, like I can do 10 consecutive bounds of each without much problem.  At this stage, would you advise "combining" all 3 variations, as in  on each bound go for max height distance AND speed?  Or does that not work and should I just keep on doing all 3 variations?

absolutely, once you are able to do each one of the variations fluently and in solid technique, you want to do some all out bounding for height/distance/speed combined.  Its always good to include each variation though, you will never get as high as you get when you focus specifically on max height, and never get as far as you can get when you focus on max distance.

there is a more advanced progression to this workout that I used with some of the high level track and field athletes but I havent posted it because everyone will jump right into that without mastering the basics first.  Once you are very good at bounding, there are some even higher intensity/ highly advanced bounding drills that can be extremely beneficial to single leg jumping athletes, but they would be a waste of time and dangerous before the first progressions are mastered.

 Definitely "feel" it more standing and focusing on kicking into floor as hard as possible, but idk, they go through a good rom in the kneeling version, and since its easier you may actually be able to use more hf/low ab to dominate the movement.  I still think standing roll outs using the wall as a spotter to turn you around as far out as you can go, while focusing on driving the feet into the floor is the king of core movements for athletes.

Quote from: LanceSTS on July 21, 2011, 03:10:27 pm

Quote from: dwangster on July 21, 2011, 03:03:15 pm

Lance about reps for rest pause: wouldn't it be holding back if you stop when your reps aren't as explosive like on squats and bench?

Should you be going to failure on rest pause sets? Im kind of not sure about that yet. It's hard to gauge when im not being as explosive on the lift anymore.

Thanks

You need to go back and re read what I said earlier so you dont have to keep asking the same shit man. You keep going as long as youre not GRINDING the reps up.  Any rep that has a definitive sticking point and the weight stops moving for any period of time whatsoever, that is the last one.

Hey Lance, why is it bad to GRIND the reps up when squatting?

Is it bad to try to do a couple more reps after you hit your first sticking point rep?

answered on IRC.

Lance about reps for rest pause: wouldn't it be holding back if you stop when your reps aren't as explosive like on squats and bench?

Should you be going to failure on rest pause sets? Im kind of not sure about that yet. It's hard to gauge when im not being as explosive on the lift anymore.

Thanks

You need to go back and re read what I said earlier so you dont have to keep asking the same shit man. You keep going as long as youre not GRINDING the reps up.  Any rep that has a definitive sticking point and the weight stops moving for any period of time whatsoever, that is the last one.

Quote from: steven-miller on July 21, 2011, 02:09:52 pm

Quote from: Raptor on July 21, 2011, 01:17:09 pm

How it's a contradiction? I think mass is detrimental but additional leg muscle at a sub ~2.5 squat helps more than it kills. Meaning - you get a higher force output as a + but you need more effort from the CNS/core/other untrained small muscles to move as a - . I see the CNS power in absolute terms (like everyone of us having a battery in their bodies) that is drained more by the additional mass it has to move around, regardless of it's nature.

Adding muscle cannot be detrimental and useful at the same time because there is only one net effect in the end. This net effect might be the result of independent mechanisms, but what matters is the outcome of a higher, equal or lower VJ.

If you put a bigger and heavier engine in a car, it will have a bigger power production (positive effect) but it will burn more fuel and maybe, due to the higher forces, wear some other components out (negative effect).

 the problem with statement is the human body is not a car, not even close.  our "parts" adapt just like anything else to increased strength/stress and get bigger, stronger, faster.

 also, dont say mass hurts ATHLETICISM, thats insane, tell that to some of the football guys who went from 150 - 190 and got much faster, more explosive, and became 10x the players the were.  If you said it hurts, "vertical jump", you would still be wrong in several different ways, but youd have some ground to stand on at least.

Okay cool. I did glute ham raises today and they felt easy. I dont know if im doing them right though. My hams did feel like they were going to pull off...so tight. I did 12 my first set, 12 second set with 10 lb plate and 5 reps 3rd set with a 25 lb plate.

I adjusted the footpads to the closest position. Am i not supposed to be putting my knees on those pads?

This girl uses a similar machine as I have but she can put her knees on the pads.

http://www.youtube.com/watch?v=FM4fcVP4hHo

These are my ghr's. Please comment lance.

http://www.youtube.com/watch?v=ZvSLBl2ROeo

If I did these wrong did they even help? my hamstrings still felt like they were gonna pull off lol.

P.S. I did squats at 225 lbs today with rest pause at 8,8,10. (I think I may have held back a little on the first couple sets and gone all out on the third one. Is that okay?)
 I got 26 reps...so that means the weight is not heavy enough . I have definitely been improving strength. But how much should I move up the weight on saturday when I go lift legs again and do squats? (since im doing squats twice a week and rest pausing them)

on the ghr, make sure to full extend the knees, youre not fully extending at the end of the rep there, leaving out some valuable rom.  watch that video i linked you yesterday on the chat, he describes it in detail.

on the squats- move up to 240lbs, dont hold back on the first couple of sets tho and why did you rest pause them?  Its fine as long as your form doesnt break down but you need to be extra careful with them if youre going to use that form of rp with squats.

How does this workout look for friday lance?


Standing press: 3 rest pause sets
Pull-ups: 3 rest pause sets
Close-grip bench press: 2 rest pause sets with moderate weight
Seated dumbbell curl- 2 rest pause sets with moderate weight

looks much better, add in face pulls or band pull aparts for 2 x 15-20 at the end though.

and should i use thursday and monday (core days) as jumping/sprinting days too??

thats a good idea, just do maximal jumping and sprinting 3 x a week however you set it up, submax hops, starts, etc. can be done more frequently.

That workout above for friday looks like it will be only 20 minutes haha. Because of the rest pause sets, there is little rest between so the workout goes really fast. Should I fully rest between exercises? or for example: should i move right from standing press straight to pullups with no rest.

Thanks

  Definitely recover fully between exercises, the goal is not to go fast, its to fatigue as many motor units as possible while providing a solid way to progress from workout to workout on the lifts that matter the most.