Since Planet Fitness removed ALL barbells from the facility a year or so ago your only options for doing these type of exercises is via the Smith machines which everyone knows is less effective in most every way. However I have been doing Smith machine dead lifts at PF for awhile. Well the gym has three Smith machines, two conventional units and a third one which is different. Number three has it’s slider rail at a slightly pitched angle instead of perfectly perpendicular to the floor. It also has a fatter bar than the other two machines.
I have used this Smith for pull ups, bench press and decline bench press and it has worked out well. That slight angle actually helps relieve some shoulder pain for me in those pressing movements. The machine also works out pretty well for squats. What I found out today it does NOT work out well for is dead lifts.
Because the bar is farther away from you at it’s bottom position it requires a more hunched starting position. Well when I felt a tweak in my back after my third rep of only my second set I aborted the rest of my reps. I will reserve my deadlifts in the future to the two up and down bars.
5 minutes cardio/steretching
Explosive pull ups x 10
Smith squats – 110lbs x 10, 160lbs x 8, 200lbs x 4, 220lbs x 1
Smith dead lift – 200lbs x 10, 290lbs x 3 (ouch)
Seated leg extension – 110lbs x 10, 150lbs x 10
Seated leg curl – 100lbs x 10, 140lbs x 8
One legged calf raise – 12 x 12 x 10