What was your workout today?

[SNC]

I started last year at PF, doing workouts on smith machines. at that time I deadlifted more then squats

I read that was bad for things, so I got a power rack, ....

Bad for things how?

 

[edro]

Bad for things how?

I have also heard that doing squats and deadlift on smith machine is bad because it doesn't allow full range of motion.
I have questioned that logic since all of the smith machines I have seen slide up and down and front to back. (what does it actually limit?)

 

[SNC]

I have also heard that doing squats and deadlift on smith machine is bad because it doesn't allow full range of motion.
I have questioned that logic since all of the smith machines I have seen slide up and down and front to back. (what does it actually limit?)

It takes the pressure off the stabilizers and forces the body to lift in a line. Unless you are 8 feet tall there is little in range of motion you not get.

 

[SP33Demon]

Back squat 8 rep sets working up to 330 (10 reps)
Deadlift 8 rep sets working up to 365 (10 reps)
Front squat 8 rep sets working up to 225
Accessory:
Weighted hypers and ab machine
Had lower energy for this workout but just fought through it, don't like working out later at night but the only way I could fit it into the schedule.

 

[michal1980]

Bad for things how?

http://stronglifts.com/smith-machine-squats-power-rack-free-weights/

 

[edro]

Legs

Deadlift
135 x 12
225 x 10
315 x 6
335 x 5
345 x 2

Front Squat (I have only done this 4-5 time in my life, I suck)
135 x 10
155 x 6 (hurt my shoulders and wrists, was difficult to hold up)
135 x 10 (hurt my shoulders)
Back Squat (screw it, going back to back squat)
185 x 10

Straight Leg Deadlift
95 x 10
145 x 10
165 x 10

Calf Raises on Hack Squat machine
180 x 15
180 x 15
180 x 15

Abs, Feet raise over head while holding onto wall
15
15
15

 

[SNC]

http://stronglifts.com/smith-machine-squats-power-rack-free-weights/

I would bet that 99% of people in the gym are performing the movements talked about in that post so poorly that a smith machine would save them from themselves. I see it all the time, crappy form, bouncing, bent back, locked knees, rolling up or back on the feet and on and on and on..... Everything in that post is about form and stabilizers, if your form sucks it matters not what you are using, you will hurt your self.

 

[michal1980]

I would bet that 99% of people in the gym are performing the movements talked about in that post so poorly that a smith machine would save them from themselves. I see it all the time, crappy form, bouncing, bent back, locked knees, rolling up or back on the feet and on and on and on..... Everything in that post is about form and stabilizers, if your form sucks it matters not what you are using, you will hurt your self.

All I know, is that I felt that smith machine restricting my motion when my weight started getting heavier. definitely on the squat.

I dropped my weight with the free weights, did alot of research on proper form. and have far fewer issues with free weights now then the smith machine, and doing heavier sets.

 

[SNC]

All I know, is that I felt that smith machine restricting my motion when my weight started getting heavier. definitely on the squat.

I dropped my weight with the free weights, did alot of research on proper form. and have far fewer issues with free weights now then the smith machine, and doing heavier sets.

I would be curious as to what weight you are lifting and what exercise as well as how long you lifted before using the smith. Why did you move to the smith in the beginning. You also mention far fewer issues, if you don't mind, what were they?

Sorry for the questions, I am just interested.

 

[michal1980]

I would be curious as to what weight you are lifting and what exercise as well as how long you lifted before using the smith. Why did you move to the smith in the beginning. You also mention far fewer issues, if you don't mind, what were they?

Sorry for the questions, I am just interested.

I started lifting on the smith. I never really lifted before that, used to do p90x,x2,x3, and a few other programs and just wanted to try something different so I went to PF because it was 100 bucks, and 5mins from my house.


Got close to ~200lbs on the smith when I started to feel the limitations. Biggest issue was with squat, the PF smith machines didn't go vertical up and down, but had a little bit of an angle.

The issue I started feeling was strain in my lower back. Mainly because as I was going down the angle of the smith machine being fixed push the weight forward. If I would have moved my feet a lot forward as is a common fix for some of that I would add strain to my knees.

So I took a little break, did some reading, and ended up with a power rack and barbell. Did a lot of reading on proper form, and started with very light weights. (which is why my deadlift is still so low).

I can do my squats now without lower back pain. I know my form is still a bit off, esspically with foot placement because I can feel a bit of thightness in my knee. But that's a foot placement issue, if I get my foot placement right the movement feels perfect.


My warm up is 50% of weight x 10 reps, 70% x 5 reps, and 90% x1, and I do box squats for that. I find that sets my depth well, and gets my body in good form to do the regular reps.

I also recorded my self to see if my form was right. Overall I was surprised at how well I did, but I noticed a few things, mainly keeping my elbows more forward. But my depth was good (breaking parallel), chest was up and forward etc etc.

 

[deadlyapp]

Today was an active rest day

20 mins assault bike, steady pace (~56 RPM)

6x1 oly complex 1 hang snatch - 2 snatch balance - 3 overhead squat (light)
95-95-95-95-115-115

3 rounds
15 wall ball (20#)
10 power snatch (95#)
5 chest to bar pull ups

Romwod

 

[michal1980]

starting to slowly peak on the 5x5 plan.

only did 4 sets of 5x at 255lbs

5x5 press - 155lbs (still easy)

5x5 row - 125lbs (not hard yet)

 

[SNC]

11
TOTAL SETS
69
TOTAL WEIGHT LIFTED
90,600
01:55
hr:min


SMITH MACHINE BENCH PRESS SETS:15 | TOTAL WEIGHT: 26,890 Lbs. | TOTAL REPS: 192

LEVERAGE HIGH ROW:SETS:8 | TOTAL WEIGHT: 14,800 Lbs. | TOTAL REPS: 80

LEVERAGE ISO ROW SETS:3 | TOTAL WEIGHT: 5,760 Lbs. | TOTAL REPS: 24

DUMBBELL BENCH PRESS: SETS:11 | TOTAL WEIGHT: 7,575 Lbs. | TOTAL REPS: 101

WIDE-GRIP LAT PULLDOWN SETS:3 | TOTAL WEIGHT: 4,680 Lbs. | TOTAL REPS: 36

BUTTERFLY SETS:3 | TOTAL WEIGHT: 4,950 Lbs. | TOTAL REPS: 45

LEG EXTENSIONS SETS:3 | TOTAL WEIGHT: 3,420 Lbs. | TOTAL REPS: 36

SEATED LEG CURL SETS:3 | TOTAL WEIGHT: 3,895 Lbs. | TOTAL REPS: 41

SEATED LEG PRESS SETS:3 | TOTAL WEIGHT: 9,225 Lbs. | TOTAL REPS: 45

CALF PRESS ON THE LEG PRESS MACHINE SETS:3 | TOTAL WEIGHT: 9,225 Lbs. | TOTAL REPS: 45


I'm doing this for the next month or so adding 5 pounds or 3 reps to each set every workout. Getting close to 100K moved in under 2 hours.

 

[cbrunny]

4000 meter swim (~1:11 total time, slow for me) and a 21.2 km run (5:41 per km, good for me)

I'm new to the half marathon distance. Training for half iron later this year.

 

[SlitheryDee]

Back day

Bent over row 215 4x10
Dumbbell Row 100 3x10
Deadlift 275 3x8

36 minutes on the treadmill.

 

[moonbogg]

6 sets back squat
6 sets T-bar row
6 sets deadlift
6 sets overhead press/upright row supersets
about 6 sets crunches (forgot exactly how many, but it hurt)

 

[edro]

Pullups, weighted
12x25lbs
10x25lbs
8x25lbs
8x unweighted

Underhand grip seated row, Hammer Strength machine
10x 45lb per side
10x 55lb per side
10x 55lb per side

Cable Lat Straight Arm Pulldowns
10x65lb?
10x70lb?
10x75lb?

Back Extensions /w 10lb weight held out, superset with Ab Rollouts
10x, 10x, 10x

Single Cable Palm Out Curls (forearm) superset with Single Cable Bicep Curls
10x20lb?
10x25lb?
10x30lb?

Inverted Rows, bodyweight, various grips (hanging from bar at low angle with feet on ground)
10x, 10x, 10x

Pullups
4

 

[SlitheryDee]

Shoulders

Overhead press 165lb 4x8
side raises 40lb 3x12
shrugs 300lb 6x12

30 minutes on the treadmill

 

[edro]

Weighted Dips
10x52lbs
10x52lbs
10x52lbs

Flat Bench Press
135x10
135x8
135x8
Damn I felt weak after weighted dips and haven't done flat bench for a long time.

Incline Hammer Strength Press
10x 45lb each side
10x 55lb each side
10x 55lb each side

Dumbell Pullover on flat bench
55lbsx10
60lbsx10
60lbsx10

Single Cable Tricep pulldown
Superset with Cable Axe Chopper (obliques)
10, 10, 10 (25lbs?)
10, 10, 10 (30lbs?)

 

[moonbogg]

6 sets back squat
6 sets T bar row
5 sets deadlift
3 sets stiff legged dead lift
5 sets overhead press/upright row supersets
7 sets crunches
15 minutes jacks
1 salami sandwich
1 pile of grapes

 

[edro]

^Damn, that must have taken 2 hours!
I don't think I've ever had a workout that long.
Looks intense.

 

[SNC]

I've been tinkering with training for a 100 rep challenge. I was able to get a 4:45 on 40 pounders after my first set of bench and back exercises. I think I could get below 3:30 if I did it fresh. 60 pounders I'm at 7:35, again after bench and back. 75's I can't get below 18:00 And my embarrassing time of 1:00:00 for 128 100 pounders - I had a hard time adding the reps and lost count. But I'm guessing at about 50 minutes at the 100 mark. Its really amazing the little additional weight adds sooooo much time. My goal is 40's under 2:10, 60's under 5:00 and 100's under 25:00

 

[moonbogg]

^Damn, that must have taken 2 hours!
I don't think I've ever had a workout that long.
Looks intense.

Nice estimate! That's correct. It took a solid two hours. I wouldn't normally do squats and stiff legged deadlift in that workout, but I missed my leg day the day before, so I added some extra to hit the legs a little harder. It was a good workout. Even with the extra work, that still doesn't make up for a whole missed workout. Missing a workout sucks, but it happens.

 

[SlitheryDee]

Back day

Bent over Row - 220 4x10
Dumbell Row 100 3x10
Deadlift 275 3x8

30 mins treadmill

 

[Scarpozzi]

4.5 mile run after drinking a $60 bottle of wine last night with the filet mignon I had for dinner.

Was supposed to do 8 miles and woke up late with a headache. Now I'm probably going to try running 14 miles this weekend to compensate for my stupid decision instead of 10.