Dufisthenics

The last time I tried doing dead lifts on the smith machine with a slightly pitched back angle I wound up tweaking my lower back pretty bad.  I attributed it to the angle of travel of the bar on this Smith which starts out farther away and slopes slightly towards you as it gets higher.  Well the other two regular smith machines were occupied by two people doing horrible form exercises so I had no choice if I wanted to squat and dead lift this week. This time I made sure to basically get my shins almost on the bar at the starting position to minimize back exposure.  It still felt less than ideal but I was able to get through my sets without any twinges in my back so we can call that a win.

Today’s Workout

5 minutes cardio stretching

10 high pull ups

Smith squats – 110lbs x 10, 160lbs x 8, 200lbs x 5, 220lbs x 1

Smith DL – 200lbs x 10, 290lbs x 5, 340lbs x 1

Seated leg press calf extension – 230lbs x 10, 310lbs x 10

Seated leg curl – 100lbs x 10, 140lbs x 8

Seated leg extension – 110lbs x 10, 190lbs x 6

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Today my buddy and I did something a bit different after we both 1Rm 235 pounds on the Smith machine.  We threw a third 45 pound plate on each side to do a fake 315 negative (285 actual).  We were curious on how it would feel and how well we could control it on the way down.  The answer was, not horrible.  Of course my body felt odd pushing off 50 pounds more than I just 1Rm’d but I was still able to do a nice controlled descent until I stopped it in a orderly fashion on my chest.  My buddy immediately stepped in to get me past the low portion but about halfway up I was pushing most of the weight again.  It was a nice little change up to our routine and something I would like to do more consistently.

The gym has been pretty clogged with resolutionists and snowbirds.  Man I wish I had another option.

Today’s Workout 

5 minutes cardio/stretching

Smith bench press – 105lbs x 12, 155lbs x 8, 195lbs x 3, 215lbs x 1, 235lbs x 1, 195lbs x 8, 195lbs x 5, 195lbs x 5, 155lbs x 12, 155lbs x 10