I managed to get on a Smith machine today to do some “squatting” and “deadlifts”. Both of those words are in quotes because I know that doing these movements on a Smith is less effective than doing them with a conventional barbell. However since Planet Fitness, at least our location, has outlawed barbells, it’s the best I can do.
I was excited when yesterday I thought I pushed 260 pounds off me on chest day doing decline chest press on the same smith machine. I had two 45’s, one 25, and one 10 pounder on each side of the bar. I calculated that out to be a smith adjusted 260 pound 1RM which I was excited about. Today my excitement got tempered a bit when I read a label on the machine that said the bare bar only weights 15 pounds because of the counterweight set up. I thought it weighed 20 pounds all this time. So anyway, any smith machine numbers you have seen for the last six months, subtract five pounds….
I tried to go heavy on my dealift today, maxing out with three 45’s, a 25 and a 10 for an adjusted pull of 355 pounds. It felt tough but I was able to keep an overhand grip to do it. My goal is to eventually be able to do a four plate pull but I will likely need a mixed grip to hold it.
5 minutes cardio/stretching
15 pull ups
Smith squats – 105lbs x 10, 155lbs x 8, 195lbs x 3
Smith deadlift – 195lbs x 10, 285lbs x 5, 335lbs x3, 355lbs x 1
Seated leg extension – 110lbs x 10, 150lbs x 10
Seated leg curl – 100lbs x 10, 140lbs x 8
One legged calf raise x 10 x 2