PoleVaultPower.com

Posted: **Thu Jul 08, 2004 12:32 pm**

One worked out one year in my life so far, I can bench 170lbs. no problem. This is about 30 pounds over my weight.

Posted: **Thu Jul 08, 2004 2:41 pm**

I don't bench anymore. Try Dumbell presses instead. These are great for sport specific power and strength needed for the vault. Spend time "coiled up" at the bottom of the range of motion, hold the blood in your chest then pull the db's up using your clavical attachment rather than pushing with your hands, triceps, and anterior delts. Also, remember to tuck your chin to your chest, pressing your lower back into the bench with your feet up in the air, retracting your scapula and shoulder blades together on the way up!!! Nice and safe and extremely explosive!!!! Just go for strict form and complete blood flow to failure. Use 90 second rest for 3/4 sets.

Posted: **Fri Jul 16, 2004 5:46 pm**

100 pounds

Posted: **Sun Aug 15, 2004 2:10 pm**

Bench????

I can Do 25 bubkas. How about you all?

Posted: **Mon Aug 16, 2004 10:31 am**

haha i cant do any i wish i could though.. wat does it work? like is it all ur abs?
o well i can bench 145 now though woo

Posted: **Mon Aug 16, 2004 3:14 pm**

It works your core strength (abs, ribs, back, ect), making coming up the pole much easier.

Posted: **Mon Aug 16, 2004 4:09 pm**

VaultNinja wrote:I can Do 25 bubkas. How about you all?

I can do 10 Bubkas on a pull-up bar that is about 3 inches in diameter. I can do about 20 on a regular bar.

Posted: **Mon Aug 16, 2004 4:22 pm**

VaultNinja wrote:Bench????

I can Do 25 bubkas. How about you all?

3 sets of 10 with 28 pounds tied to my ankles

Posted: **Tue Aug 17, 2004 12:38 am**

Skyin' Brian wrote:
VaultNinja wrote:Bench????

I can Do 25 bubkas. How about you all?

3 sets of 10 with 28 pounds tied to my ankles

Nice

Posted: **Tue Aug 17, 2004 12:48 am**

I can do 15 (3x5) I think I could do more like 3x7 probably I just havent yet.

Posted: **Tue Aug 17, 2004 3:39 am**

i cant do a single one by myself but i can vault 15' on a 14'. whats wrong with me. :confused:

Posted: **Tue Aug 17, 2004 9:39 am**

how do you do a bubka? I've seen it before but I don't remember.