Smith Machines are the devil

"Squatting" in a Smith machine is an oxymoron. A squat cannot be performed on a Smith machine, as should be obvious from all previous discussion. Sorry. There is a gigantic difference between a machine that makes the bar path vertical, and a squat that is executed correctly enough to have a vertical bar path. Muscle and skeleton should do the job of keeping the bar path vertical, not grease fittings and floor bolts.

– Mark Rippetoe

Justin's Tuesday, January 18, 2011

Today I tried to catch up on missing the deadlift workout on Friday, so I did squats and deadlifts before my workout today. 

Squats: 5x4 @ 235, Deadlift 5x1 @ 315.

Workout: 5 rounds for time: 20 situps / 5 push jerks.

I used 115 pounds for the push jerks, my time was 6:58.

Monday December 20th

Test your max squat, then:

Scaled "Nutts" Workout

5 Handstand Push-ups
15 Deadlift (75% max)
25 box jumps, 30 inch box
30 pull-ups
50 thrusters (25#)
100 double-unders
400m run (with 45# plate)