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The Baloney Pony Express

Personal Journals discussion on The Baloney Pony Express, within the Members Section; Hmm, the squat rx doctor has some good ones if memory serves. Click Here...


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Old 08-05-2008, 09:47 PM   #81
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Hmm, the squat rx doctor has some good ones if memory serves.

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Old 08-05-2008, 09:51 PM   #82
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Here's the only one I could find that was EXACTLY how I did it. The only difference was that his was suspended (preferred) and mine rested on pins. I also didn't take much time getting set up like he did.


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Old 08-06-2008, 08:33 AM   #83
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Thanks! Is there a general guideline to how long you should go? Hip height?
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Old 08-06-2008, 09:04 AM   #84
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I saw that Eric mentioned the NYBB safety squat bar. I've heard it isn't as good as the EFTS SSB based on the fact that the bar will lay flat on the ground, vice the EFTS that has a different angle on the sleeves compared to the yoke. Any thoughts on that? I would like one too, but it would be several months before I could probably bring myself to buy the EFTS and could get the NYBB SSB now. Of course I would like top of the line quality, but frankly if all things are equal I would rather get my hands on a SSB now and feel some of the training effects on a budget if the difference isn't significant.
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Old 08-06-2008, 12:25 PM   #85
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Quote:
Originally Posted by AC
but frankly if all things are equal I would rather get my hands on a SSB now and feel some of the training effects on a budget if the difference isn't significant.
Same here. Plus I DO want to be able to get a cambered bar sooner rather than later as well.
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Old 08-06-2008, 11:08 PM   #86
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Quote:
Originally Posted by iron_worker View Post
Thanks! Is there a general guideline to how long you should go? Hip height?
No lower than parallel. Probably a few inches above would be best for regular GM's unless you need the erectors more involved. Suspended GM's I like low. No matter what, do the GM's in the rack with the pins set where you need them to be. Touch and go for regular GM's ensures you're consistant.
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Old 08-06-2008, 11:10 PM   #87
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Wednesday: GPP

Sled Drag: 50 lbs for 6 trips forwards, 2 backwards. Today was all about recovery and getting the blood flowing where I needed it.

Banded Abs Pulldowns: 4 x 15
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Old 08-07-2008, 06:20 PM   #88
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ME BENCH

Neutral DB Press: 100's x 17, 15, 11
- 5 min between sets, hammer grip to failure.

Closegrip Pulldowns: 180 x 8, 8, 8
- Fat Grip Bar, 1 min between sets

Widegrip Pulldowns: 180 x 10, 10

* Went outside to work with sled (90 lbs).

Scarecrow x 20
Front Raise x 20
Flyes x 20
Triceps Extensions x 20

* Added another 45 plate

Face Pulls x 20
Flyes x 15
Triceps Extensions x 12

Upper body fryed! Sled pulling was unbelievably tough. No rest between sets

Reverse Hypers: 4 x 10
-My back still really hurt from GM's, so I incorperated some active recovery.
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Old 08-07-2008, 07:06 PM   #89
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watch that back man. im pretty sure you knwo your limit, but i know that sled dragging and all that back work is killer. make sure you watch yourself. dont over do it

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Old 08-07-2008, 08:10 PM   #90
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I have a hard time picturing sled pulling
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