Yesterday on the Smith Machine Squat I set a P.R. guys…415 !!! I’m so rejuvinated and feel like my legs are finally past embarassing. Whats some of you guys P.R.'s on the Smith, or on regular squat. I know that a regular squat is a lot harder, but Im taking my victories however small. Thanks guys for your help.
Does your gym have a squat rack?
My very small victory: (back squats ATG in the cage)
5x5
135x5
185x5
205x5
225x5
245x5
I actually finished the last rep without cheating. I failed miserably the week before. Only completing 3 just to parallel and then failing and having to set the bar on the safety pins for number 4.
ATG squats are fucking hard. I have to check my ego every time to avoid the temptation to cheat and use more weight. Oh well, I may be a pussy but I squat deep.
I dont use the smith machine
grow a pair and find a barbell, put in on the bench supports, and do front squats if you have no squat rack.
If you have a flat bench or a military press you can use that as a squat rack. Or you can clean the weight and do front squats.
I remember seeing a really tall and skinny dude not wanting to wait for the squat rack and he used the bench. It is just like starting from a box squat.
I didn’t want to bust your balls, but why the smith machine? They may have some usefulness(that’s debatable)for exercises like split squats but I doubt that heavy squatting with a smith will be any more effective than a leg press. And in the long run it could be detrimental by encouraging uneven development between your core and your legs.
How much are you assuming the bar weighs on the smith machine?
[quote]MC sp3 wrote:
I didn’t want to bust your balls, but why the smith machine? They may have some usefulness(that’s debatable)for exercises like split squats but I doubt that heavy squatting with a smith will be any more effective than a leg press. And in the long run it could be detrimental by encouraging uneven development between your core and your legs.[/quote]
x2
thats funny cause I could defenetly feel my core burning just keeping my back straight
Folks, as much as I think the O.P. is a silly boy.
There is already a thread about the smith machine up for debate…its called guess…
“Smith machine squats”
Go debate and use the “man-up” remarks in that thread after you’ve read through it.
He asked about PR, not about your opinion on the smith…see the other thread to insert your opinions.
[quote]triple-10sets wrote:
thats funny cause I could defenetly feel my core burning just keeping my back straight[/quote]
In my book, core equals: abs, back, glutes, hips, and groin.
I find that deep squats activate all these as well as hamstrings and all of my quads. If the Smith is working for you then great. But if it’s not activating everything and you still intend to keep using it, then you might want to add some supplemental exercises.
I do dont worry. Jump squats with dumbells, walking lunges with 50 lb dumbells. hills, sprints, are all my other exercizes that I hate to love.
[quote]triple-10sets wrote:
Yesterday on the Smith Machine Squat I set a P.R. guys…415 !!! Im so rejuvinated and feel like my legs are finally past embarassing. Whats some of you guys P.R.'s on the Smith, or on regular squat. I know that a regular squat is a lot harder, but Im taking my victories however small. Thanks guys for your help. [/quote]
triple10, one thing I have never figured out is how much the smith bar weighs. It certainly feels lighter than 45 lbs and some are counter-weighted. How did you come up with a 415 total? Just curious.
[quote]GetSwole wrote:
Folks, as much as I think the O.P. is a silly boy.
There is already a thread about the smith machine up for debate…its called guess…
“Smith machine squats”
Go debate and use the “man-up” remarks in that thread after you’ve read through it.
He asked about PR, not about your opinion on the smith…see the other thread to insert your opinions.[/quote]
Fair enough. I guess I’ll need to find my 1rm smith squat. I’ll cram as many plates on as will fit and persuade a fat midget to hang from my back as I attempt it:)
[quote]MC sp3 wrote:
I doubt that heavy squatting with a smith will be any more effective than a leg press.[/quote]
Tell Ronnie how ineffective leg press is, or tell the elitefts guys, or tell any of the number of pro PL’s and BB’s that use it.
And don’t even bother using the “but their on steroids” defense. That’ll will just solidify you as know-nothings.
[quote]triple-10sets wrote:
I do dont worry. Jump squats with dumbells, walking lunges with 50 lb dumbells. hills, sprints, are all my other exercizes that I hate to love. [/quote]
I hear ya. I did tabata cycles with sprints last week for the first time. 1min sprint 30sec walk repeated for only seven cycles.
Ouch! I felt like I was going to puke for about a half hour afterward. I’m gonna do them again on Mon:)
[quote]MC sp3 wrote:
Fair enough. I guess I’ll need to find my 1rm smith squat. I’ll cram as many plates on as will fit and persuade a fat midget to hang from my back as I attempt it:)[/quote]
Lol, I never said I was a fan, I just don’t want to see 2 threads debating smith squats both started by the same PL and BB world dominating monster. (see his rate my physique if you don’t understand that reference)
I said he was silly, nonetheless…two threads with the same ole debate are useless.
[quote]GetSwole wrote:
MC sp3 wrote:
I doubt that heavy squatting with a smith will be any more effective than a leg press.
Tell Ronnie how ineffective leg press is, or tell the elitefts guys, or tell any of the number of pro PL’s and BB’s that use it.
And don’t even bother using the “but their on steroids” defense. That’ll will just solidify you as know-nothings.
[/quote]
I didn’t say ineffective. I just equated the two. Relax man, you act like I just shot your dog or something:)
[quote]MC sp3 wrote:
triple-10sets wrote:
I do dont worry. Jump squats with dumbells, walking lunges with 50 lb dumbells. hills, sprints, are all my other exercizes that I hate to love.
I hear ya. I did tabata cycles with sprints last week for the first time. 1min sprint 30sec walk repeated for only seven cycles.
Ouch! I felt like I was going to puke for about a half hour afterward. I’m gonna do them again on Mon:)[/quote]
Actually you did HIIT.
Tabata is very specifically 20s hard, 10 sec. easy for 4 minutes. It’s called tabata because of the Japanese Dr. Tabata who came up with it.
Not calling you out or anything, just clarifying that Tabata is a very specific guideline.
You did High Intensity Interval Training, and yes both HIIT and Tabata will thrash just about anyone if their done hard.
[quote]MC sp3 wrote:
I didn’t say ineffective. I just equated the two. Relax man, you act like I just shot your dog or something:)[/quote]
Lol its cool, I’m just a little pissed about another guy in here today talking at me about how I’m an idiot blah blah blah.
We are cool.
I don’t have a dog.
I wish I did.
Thanks for the painful memory of my father refusing to buy me one.
;}
lol
My bad, I thought it was the 2:1 work/rest ratio that equaled Tabata interval.
I extended it so that I’d spend less time messing with my watch and more time running.