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The Baloney Pony Express

Personal Journals discussion on The Baloney Pony Express, within the Members Section; I just wanted to add that tomorrow will be my first day at OCSC for ME Squats. What I'm thinking ...


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Old 08-11-2008, 05:58 PM   #111
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I just wanted to add that tomorrow will be my first day at OCSC for ME Squats. What I'm thinking about doing from now on (since Tuesday's off is never a given for me) is to move max squatting to Thursday's which I always have off, and put my max bench on Saturday's. I'm in the process of getting a few more bands, and chains I've found for $100 a few miles away from my house. Aside from football bar presses, I don't NEED max bench at OCSC like I would with my lower body (since they have reverse hypers, platforms, bars, ect).

Just makes more sense.

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Old 08-12-2008, 09:03 AM   #112
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So you own a football bar? How do you feel that works compared to a normal bench press? More focus on...? I actually did incline presses with my log Monday and wow, did I feel it. Keep in mind that a log press is like a 2-3 board press because of the girth and all, but it tore me up. Wondering if a football bar is similar, if so I think I may need to find one soon.
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Old 08-12-2008, 01:11 PM   #113
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Hits the triceps extremely hard.. It's very tough to unrack because it shifts around a bit. But that only makes you better. Additionally, there's a lot more uses than a maximal effort too. Tons of variations.

Here's a few you can do that all result in different PR's to break.

Closegrip: 1 RM, 3 RM, chains, bands, combo
Medium: 1 RM, 3 RM, chains, bands, combo
Wide: 1 RM, 3 RM, chains, bands, combo

There's 15 different records to be made and broken.

As a supplemental, you're looking at triceps extensions and forearm work.
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Old 08-12-2008, 05:52 PM   #114
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ME SQUAT

SSB Box Squat: 225 x 5, 275 x 3, 315 x 3, 345 x 1, 375 x 1, 395 x 1, 410 x 1
- I actually used it backwards (the really hard way) all the way until 315 lol. The guys helped me out and I learned a lot regarding box squatting in general. No wraps either, just a belt. Extremely tough due to it pulling you forward.

Gluteham Raises: 5 x 5 (w/ monster mini's)
- 90 seconds rest

Reverse Hypers: 40 x 10, 10, 10, 10
- 60 seconds rest

Standing Abs: Green Band x 15, 15, 15
- 30 seconds rest
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Old 08-12-2008, 06:50 PM   #115
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Awesome looking ME Squat sesion horse, I wish I had a SSB
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Old 08-13-2008, 07:08 AM   #116
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On the SSB box squats, turing the bar around... if it normally dumps forward, then turning it backwards will make it dump back, right? Maybe I'm missing something here.
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Old 08-13-2008, 10:15 AM   #117
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I think most football bars I've seen are built a little different, but do you think this would work?

http://www.newyorkbarbells.com/splbars1.html
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Old 08-13-2008, 01:45 PM   #118
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The SSB tilts you forward no matter what. Doing it backwards makes you REALLY tip forward lol. The guys said that there's a few of them that prefer doing it the "harder" way for obvious reasons.

Doing it "correctly", understand that the bar remains extremely high on your traps, and with the addition of the padding raised up higher still. So picture doing box squats with two of the foam pads on the bar pitching the bar up extremely high.
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Old 08-13-2008, 02:48 PM   #119
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Extra Workout:

Low Pullthroughs: 170 x 15, 15, 15, 15 (5 minutes)

Leg Raises: BW X 15, 15, 15, 15 (5 minutes)

Sled Dragging (100 lbs): 4 trips of 200 ft (forwards) (7 minues)

Total Time: 17 minutes
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Old 08-14-2008, 08:04 AM   #120
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Hmmm, well, my SSB is on its way, so once it gets here I'll have to give it a whirl.
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