So I was back on the Smith machine doing my deep squats. They have seemed harder than they should be ever since I was relegated to doing them on the Smith. I have described how I get my feet way out in front of me when repping which allows me to get my thighs well below parallel, adding to the difficulty. Well I think I may have gone a little too far with the foot placement.
Today I did my first couple sets with my feet out as far as I have been going. The reps felt tougher than they should be. I then did my next couple sets with the feet moved back towards me a couple inches and I felt better.
My theory is once you get the feet too far ahead of you, energy and power is being wasted pushing sideways, back into the bar, instead of up and under it. I will continue to tweak my foot position till I find a happy medium where I am still getting adequate depth while pushing up weight that gets me out of the “sissy” category.
I mixed in a bodyweight shoulder dropset pressing routine I saw Daniel from Fitness FAQs demonstrate in one of his videos.
I have known Daniel via the bar community for many years, dating back to when he was just a relatively scrawny kid who was flexible and could do handstands. He has turned into a mini-Hulk since then, using his well rounded fitness routine and diet to transform his body. Daniel seems like he just has a very bright future in front of him.
5 minutes cardio/stretching
Smith machine squats – 135lbs x 10, 185lbs x 5, 205lbs x 3, 225 lbs x 1, 185lbs x 5
Shoulder press drop set – Belly to wall hand stand push ups x 5, elevated feet handstand push ups x 10, feet on floor inverted V push ups x 10
Seated leg extension with 1 sec pause at top – 90lbs x 10, 110lbs x 10, 130lbs x 10
Shoulder press drop set – Belly to wall hand stand push ups x 4, elevated feet handstand push ups x 10, feet on floor inverted V push ups x 10
Seated leg curl – 100lbs x 10, 120lbs x 8, 140lbs x 6