5 Less

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.

Today’s Workout

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

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