DO NOT USE THE SMITH MACHINE. It is not the same as a regular bench and will not carryover strength wise. Do the program as outlined. I -as well as others- have and made pretty damn good progress. Repeat: DO NOT USE THE SMITH MACHINE.
Agreed. WhiteFlash and I have pretty detailed logs of the program if you wanna check them out. Do not use the Smith Machine. Honestly, when you are using less than 200lbs for work sets, don’t use clamps, and dump the weight… no big deal.
Curious as to how you got to 365 on the box squat already… typo?
Sosruko, Whiteflash, Gabex, thanks for your advice. From now on I’ll only use the smith machine as a towel rack. I think I’ll continue to use the PL style bench as it seems easier on my shoulders and ego 
Reading through your logs, it looks like this program is only going to get harder, cluster sets of front squats sound brutal.
I’ve corrected the typo on the 365 box squat, it shuold have read 265
[quote]trim_shady wrote:
Sosruko, Whiteflash, Gabex, thanks for your advice. From now on I’ll only use the smith machine as a towel rack. I think I’ll continue to use the PL style bench as it seems easier on my shoulders and ego
Reading through your logs, it looks like this program is only going to get harder, cluster sets of front squats sound brutal.
I’ve corrected the typo on the 365 box squat, it shuold have read 265
[/quote]
I’m sure Gabe’ll agree that front squat clusters fucking suck. Have fun!
They’ll leave you racking the weight and laying on the floor for a few, that’s for sure!
22/7/09
A Bench press - 3 x 175 3 x 190 3 x 200
B1 Neutral low incline DB bench press - 2 x (10 x 50)
B2 Seated cable row - 3 x (10 x 110)
Prone trap raise: 3 x (12 x 12)
Side lying external rotation: 3 x (12 x 10)
Side bridge: 3 x 30s / side
24/7/09
Front squat 3 x (6 x 165)
Deadlift 3 x (6 x 265)
DB split squat 2 x (8 x 50 DB)
Pull through 2 x (10 x 55)
Reverse crunch 3 x 12
25/7/09
One arm DB push press: 3 x (6 x 60)
Close grip chin ups: 3 x (6 x BW+18)
HS chest press: 3 x (10 x 100)
One arm DB row:: 3 x(8 x 80)
Kneeling cable external rotation: 3 x (12 x 45)
Side bridge: 3 x 30s / side
27/7/09
A1 Incline bench press: 5 x (8 x 145)
A2 Weighted medium grip pullup: 5 x (8 x BW)
B1 DB chest press: 3 x (8 x 65)
B2 Head supported DB row: 3 x (8 x 55 DBs)
C1 Cable back hand: 12 x (55 65 75)
C2 Standing Zottman curl:
Today was a struggle, I had to switch the upper and lower days as I injured my calves yesterday whilst taking part in an race called ‘Tough Guy’
29/7/09
A Leg press: 5 x (8 x 450) - this should have been front squat clusters but my calves were still sore and I didn’t want to risk further injury
B Dumbel step up to 20" box: 3 x (8 x 45 DB in each hand)
C1 Bar rollout: 3 x 10
C2 Natural glute ham raise: 3 x 8 - eccentric only
D Single leg squat to box: 2 x 10 BW
I really need to work on the GHRs, I struggled with the mind muscle connection and only felt them working on the last set. I think I might do a couple of light sets of leg curls first to get that connection going.
31/07/09
A Speed bench: 10 x (3 x 90)
B1 Close grip bench press: 4 x (5 x 170)
B2 Chest supported neutral grip row (HS): 4 x (5 x 175)
C1 Inverted row: 10 x BW
C2 Scapular push up: 3 x 15
01/08/09
Broad jump: 5 x 5
Deadlift with bar slightly elevated: 5 x 250, 250, 265, 265, 275
Dumbel reverse lunge: 3 x (6 x 55lb DBS)
3/8/09
Incline Bench Press: 5 x 155, 5 x 160, 5 x 165, 5 x 165, 5 x 165
Medium grip pull ups: 5 x (10 x BW)
Dumbell bench press: 3 x (6 x 70)
Head supported dumbell row: 3 x (6 x 60)
Cable backhand: 3 x (12 x 90)
DB curl: 3 x (10 x 30)
5/8/09
Front squat: 5 x 155, 4 x (5 x 175)
DB step up, 20" box: 3 x (6 x 50 DB)
Bar rollout: 2 x 10
Glute ham raises: 3 x 10
Single leg squat to box: 2 x 10
7/8/09
Speed bench press: 8 x (3 x 100), 3 x 200, 3 x 205
Close grip bench press: 3 x (5 x 170)
Chest supported neutral grip row: 3 x (5 x 155)
Inverted row: 3 x 10
Scapular push up: 3 x 15
8/8/09
Broad jump: 5 x 5
Deadlift bar slightly elevated: 5 x (230, 255, 300)
Squat: 3 x (8 x 190)
10/8/09
Incline Bench Press: 2 x (4 x 175), 4 x (4 x 175)
Medium grip pull ups: 6 x (8 x BW)
Dumbell bench press: 3 x (8 x 70)
Head supported dumbell row: 3 x (8 x 60)
Cable backhand: 3 x (12 x 100)
DB curl: 3 x (10 x 30)
12/8/09
Front squat: 2 x (4 x 190), 4 x (4 x 175)
DB step up, 20" box: 4 x (6 x 45 DB)
Bar rollout: 2 x 10
Glute ham raises: 3 x 10
Single leg squat to box: 2 x 10
14/8/09
Speed bench press: 10 x (3 x 110)
Close grip bench press: 4 x 175, 4 x (5 x 165)
Chest supported neutral grip row: 5 x (5 x 175)
Inverted row: 3 x 10
Scapular push up: 3 x 15
15/8/09
Broad jump: 5 x 5
Deadlift bar slightly elevated: 5 x (255, 295, 310, 275, 275)
DB reverse lunge: 6 x (50, 55, 60 DBs)