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The Baloney Pony Express

Personal Journals discussion on The Baloney Pony Express, within the Members Section; I like them a lot. It's better on a slightly inclined bench IME. Lower impact than doing the extensions, and ...


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Old 09-20-2008, 06:57 PM   #231
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I like them a lot. It's better on a slightly inclined bench IME. Lower impact than doing the extensions, and a good change of pace.

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Old 09-20-2008, 07:10 PM   #232
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Cool,def gonna give them a try..thanks.
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Old 09-20-2008, 07:44 PM   #233
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Hey man i was wondering what are you trying to do now,gain or lean mode?
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Old 09-21-2008, 07:36 PM   #234
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Neither.. I just tightened up my diet with redpoint software, and am looking to just get stronger. As long as I can keep the volume scaled back a bit, I shouldn't have to worry about bulking back up. Right now I'm eating clean around 235 lbs.. A lot leaner and dense compared to the beast before lol.
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Old 09-21-2008, 08:00 PM   #235
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Quote:
Originally Posted by Darkhorse View Post
Neither.. I just tightened up my diet with redpoint software, and am looking to just get stronger. As long as I can keep the volume scaled back a bit, I shouldn't have to worry about bulking back up. Right now I'm eating clean around 235 lbs.. A lot leaner and dense compared to the beast before lol.
nice nice..

235 hmm id like to be there lol
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Old 09-22-2008, 03:43 PM   #236
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DE SQUAT

Neutral DB Press: 75 x (4 x 15)
- Finally had to work a little on the last set. Still easy, but slower.

Speed Squat (50%): 255 x (12 x 2)
- Worked up to 275 for the last few sets. No bands this micro as I'm trying to work on technique. Extremely explosive from all the band work!

Speed Deadlift (50%): 275 x (8 x 1)
- 30 seconds. Kept these light again for technique work.

Low Pullthroughs (190 x 12, 12, 12)
supersetted w/
Weighted Hypers (45 x 8, 8, 8)

Oblique Machine: 170 x 10, 10, 10 (per side)
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Old 09-23-2008, 06:35 PM   #237
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Extra Workout

Sled Drag: 50 lbs x 10 minutes nonstop

Hip Abductors (mini band): 5 minutes

Banded Abs: 5 minutes

- After reading Jim's book Maximal Effort, I'm cutting down my ME Bench down to a 5 exercise rotation. Louie's DVD's talk a lot about 2 week blocks of max effort work before rotating, but something still changes. Examples would include boards for 2 weeks could be 3 board, 2 board. Floor press would be closegrip, chained. Football bar would be either a 3 RM, 1 RM or widegrip, closegrip. I don't think I'm anywhere near that category yet.

Personally for me, I'm gravitating towards Wendler's approach in his ebook because it's the only way to ensure what you're doing is working. So every time through should at least show a 5 lb record, and if not, at least you know what needs more work for next time. I just don't need too much variations since I'm lifting raw, and because of that, a lot of lifts just wouldn't make any sense (ie. 4 board, rack lockouts, ect).

I'm also going to start incorperating rep work (Prilepin's table) with the maximal effort exercises. He details a very good rep cycle that changes each week according to Prilepin's table. Again, my experience in the past tells me that after my 1 RM, I've always benefitted by dropping off a certain percentage of that max and doing some rep work with.

Lower body's still plugged in the same. Still using 2 GM's, squats, deadlifts, then two days of straight up accessory work via heavy reverse hypers, gluteham's, ect.
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Old 09-24-2008, 06:05 PM   #238
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DE BENCH

Neutral DB Press: 70 x (4 x 15)

Banded Bench: 165 x (9 x 3)
- Doubled Monster Mini's which is about 120 on top end.

Barbell Extensions (chin): 95 x (5 x 6)
- 90 seconds rest. I started off with 135 and grinded out 6 lol.

Seated DB Cleans: 50 x (4 x 10)
- 60 seconds rest.

Ended with a few high rep sets of banded pressdowns ss w/ hammer curls.
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Old 09-25-2008, 06:17 PM   #239
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ME SQUAT

Rack Deads (120 lbs chains): 225 x 5, 275 x 5, 315 x 3, 365 x 3, 405 x 1, 455 x 1, 475 x 1, 425 x 1
- 3" above floor putting it exactly mid shin level. Clipped on three 5/8" chains per side so the top end was another 120 lbs. I think 3 links per chain was off the ground so the weight was heavier off the pins. Not an exact science lol.

Gluteham Raise: Mini band x 10, 10, 10

Banded Goodmornings: Strong band x 20, 20

supersetted w/

Fat Bar CG Pulldowns: 130 x 15, 15

Heavy Abs
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Old 09-27-2008, 08:29 PM   #240
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ME BENCH

Neutral DB Press: 70 x (4 x 15)
- 30 seconds or less

Banded Bench: 135 x 5, 185 x 3, 205 x 3, 225 x 1, 245 x 1, 255 x 1, 260-0
- Doubled monster mini's (120 lbs of tension). Kept a medium grip about a finger width in from the rings. Kept a short pause on chest w/ good controlled decent.

Rep Work: 160 x (4 x 6)
- 4 x 6 @ 60%, kept bands on obviously

Triceps Pressdowns: 180 x 15, 15, 15
- 60 seconds

Banded Pull-Aparts (3 x 20) ss w/ Hammer Curls
-60 seconds
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