C. Smith - I'm gonna be strong one day...

[C. Smith]

<space reserved for training, videos, random discussion>

[IliekFude]

word, subscribed.

[Lumberjack5.0]

In.

[Sarge]

McGriddle fan following along.

[Blut Wump]

Hopefully for more than just one day, Craig. :)

[Ulter]

Yeah no kidding. Mike is backing up everything every couple days now and we're going to be keeping it offsite.
Craig, your stuff is very important to us. Thanks

[BiggT]

I'm in.

[C. Smith]

Thanks guys.


I have decided that i would like to front squat 585 before the season starts. That is the only goal for now, other than a marked increase in calories.

[BiggT]

What type of stuff do you typically eat? Do you count cals or just shovel 'em in?


Thanks guys.


I have decided that i would like to front squat 585 before the season starts. That is the only goal for now, other than a marked increase in calories.

[C. Smith]

What type of stuff do you typically eat? Do you count cals or just shovel 'em in?


I eat everything. A typical day ill usually have at least 1lb of red meat and 1lb. of pasta. Outside of that i try to stuff down anything i can. For the actual goal of gaining strength, eating too clean can totally work against you, imo. High cal, high fat, and high protein is where i try to stay.

I used to count cals, but i haven't in years. I have a feeling of where im at, but try to keep putting as much down as i can. Gaining weight for me has always been a challenge.

This was a training tip i posted on another board over a year ago:

Tip #5
As a strength athlete, you can pretty much throw diet out the window. This is one instance that, within reason, quantity trumps quality.

Wanna eat donuts? Wanna eat double cheeseburgers? Wanna eat pizza? Wanna eat lots 'o popsicles? Then do it. Train hard and eat alot, that makes you strong.

[IliekFude]

I eat everything. A typical day ill usually have at least 1lb of red meat and 1lb. of pasta. Outside of that i try to stuff down anything i can. For the actual goal of gaining strength, eating too clean can totally work against you, imo. High cal, high fat, and high protein is where i try to stay.

I used to count cals, but i haven't in years. I have a feeling of where im at, but try to keep putting as much down as i can. Gaining weight for me has always been a challenge.

This was a training tip i posted on another board over a year ago:

THANK YOU JESUS, FINALLY I HAVE SOMEONE TO RELATE TO AROUND HERE....
I post my diet once and people are ready to track down my ** number and send an ambulance to my house. lmao...
btw c.smith, post some trainin already mang!

[BiggT]

I agree 100%. I eat everything too, with an eye on getting in 'enough' protein, but I don't count calories. I eat fast food a lot and my fair share of junk, I agree that eating too clean holds you back in the gym.

[C. Smith]

btw c.smith, post some trainin already mang!

LOL, there will be some pressin' going on tonight....

[C. Smith]

2/14/08

Push Press 135, 135, 225, 295x3x3
Incline DBs 105x3x8
Ballistic Shrugs 225x3x8
Pushdowns

Nothing exciting, Valentine's Day pressing with my wife ;)

[IliekFude]

Good stuff.

[C. Smith]

Thanks brother, hoping to stay injury free for a while so i can get down on some nasty training.

[C. Smith]

2/15/08

Official weigh in - 276lbs.

[C. Smith]

2/20/08

Front Squats - 135, 225, 315, 405x2, 435x2, 405x2
Rack deads (Speed) - 405x3x3
Rows

Nothing special. Front Squats were deep as possible, felt ok. Rack deads were nice and fast.

[kook]

Nice work Craig.
Just happened to catch a bunch of your vids on youtube, some gems in there.
Do you have a tentative schedule of contests you're planning? I've never seen a highland games comp, would like to check it out, I always miss the big one in NH every year, I hope to check it out in the fall.

[C. Smith]

Thanks kook!

Ill take a look at the calendar soon and get something together, as it stands right now my first will be in late April in North Carolina. Im competing less this year than previous years, maybe only 10 comps or so. You should def. get out to see one though!

I've never been to NH, as i am always somewhere else that weekend, but i hear that game is awesome. Esp with the strongman guys competing there as well.

[C. Smith]

test...

http://i128.photobucket.com/albums/p169/Kiltedthrower/youtubebanner6.jpg (http://youtube.com/user/Kiltedthrower)

[C. Smith]

2/23/08

Push Press - 135, 225, 275, 315x2, 225x many reps, 225x many reps
Flat Bench (cg) - 225x2x many reps
Incline DBs - 105x3x8
Shrugs

Felt like shit today, workout sucked.

[BiggT]

Everyone needs shitty workouts, without ever feeling shitty, every session would just be average. You still went in and got work in.

[*Bunny*]

THANK YOU JESUS, FINALLY I HAVE SOMEONE TO RELATE TO AROUND HERE....
I post my diet once and people are ready to track down my ** number and send an ambulance to my house. lmao...
btw c.smith, post some trainin already mang! Craig's a Forum Celebrity, he's allowed. :)


How far are you away from the front squat C.Smith?

[C. Smith]

Craig's a Forum Celebrity, he's allowed. :)

LOL! ;)



How far are you away from the front squat C.Smith?

Im not quite sure, ill try to give it a ride in a few weeks. The 530 i did last month wasn't quite a limit lift, so there was more in the tank, im just not sure how much. Since then i have done nothing but volume (for me) work. I will probably try for a PR soon. There will, of course, be video!

[C. Smith]

Everyone needs shitty workouts, without ever feeling shitty, every session would just be average. You still went in and got work in.


Yea, it was good something done. But i hate when the strength just isn't there...i know everyone can relate.

[*Bunny*]

LOL! ;)



Im not quite sure, ill try to give it a ride in a few weeks. The 530 i did last month wasn't quite a limit lift, so there was more in the tank, im just not sure how much. Since then i have done nothing but volume (for me) work. I will probably try for a PR soon. There will, of course, be video!NICE. We :heart: vids.

Speaking of I was just admiring the wifey (http://www.youtube.com/watch?v=tH7-JeDEdLU):)

[C. Smith]

Speaking of I was just admiring the wifey (http://www.youtube.com/watch?v=tH7-JeDEdLU):)

:grin: :hitit: :grin:



She's such a badass, isn't she?

[*Bunny*]

:grin: :hitit: :grin:



She's such a badass, isn't she? Not sure that even does her justice, I saw her at the arnold last year, I wish I could have met you guys.

Carry on with the badass training up in here :)

[C. Smith]

Not sure that even does her justice,


It doesn't, but that's what we'll go with for now ;)



I saw her at the arnold last year, I wish I could have met you guys.



Will you be there this year?

[*Bunny*]

It doesn't, but that's what we'll go with for now ;)



Will you be there this year?
No. *pouting* I really wish it was economically feasibile. I wanted to do the amateur figure there. If it's meant to be ...

You guys? Going for any records this year?

[C. Smith]

oh...that sucks!!

Yea, we will be there all weekend, but no competing for either of us. Just hanging out!

[C. Smith]

2/25/08

Front Squat - 135, 135, 225, 315 to 50 reps


I was trying to stay away from the heavy stuff today, so decided that this would be the appropriate torture. I was going to do 50 reps, no matter how many sets it took. Realize, that for me, in the front squat, 50 reps is approximately 6 weeks of training usually. Plus i think a mental push is good sometimes too.

My sets went 9, 7, 7, 7, 7, 5, 5, 3. That was the end of the workout, i had nothing left.

[Hidngod]

:coolugh: Interesting stuff going on in here.
I'm in.

[C. Smith]

I will be pressing later today; however, it will all be lying down or seated. The reason is that the front squats from Monday have put a serious whoopin' on my legs. My legs haven't been this sore in years. cool.

[BiggT]

Nice workout, you should be ready to hit a 550-585 front squat the next low-volume run. What type of press is planned? Inclines or Militaries? or dare I say, flats?

[C. Smith]

I'm hoping, i might take next week as kind of a primer, then go for a big one in two weeks.

Flats?!? You're funny T. ;) In all seriousness, i couldn't flat barbell if i wanted to. Torn cuffs in both shoulders prevent that, and since im really lazy with prehab/rehab cuff work i don't see it changing. I probably could do flat DBs, but the gym tonight only has em up to 125s anyway, so...

Probably just some DB inclines, and lots of accessory work (laterals, rears, etc...)

[C. Smith]

2/27/08


Incline DBs 105x8, 115x8, 125x8, 115x8
Laterals
Rows
Pushdowns

[C. Smith]

Also, last training session before weekend. Kara and I will be at the Arnold Classic all weekend, a more specifically at the House of Pain booth all day Saturday and Sunday.

[C. Smith]

3/3/08

Front squats - 135, 225, 315, 405x2, 435x2, 455x2, 405x2, 405x2
High Pulls
Shrugs
Rows
Pushdowns

Still feeling a lil rundown from the arnold. Standing all day sucks.

[Ulter]

I feel ya about standing at the Arnold all day. I think I'd have moved those squats to later in the week. Congrats.

If Europa ever closes their booth and I don't have a place to sit and eat I won't go to the expo anymore.

[IliekFude]

Flats?!? You're funny T. ;) In all seriousness, i couldn't flat barbell if i wanted to. Torn cuffs in both shoulders prevent that, and since im really lazy with prehab/rehab cuff work i don't see it changing. I probably could do flat DBs, but the gym tonight only has em up to 125s anyway, so...

Probably just some DB inclines, and lots of accessory work (laterals, rears, etc...)

Ive heard a few people say this. Odd thing, im the exact opposite. Shoulder pain in bb military or overheads but not in flat. What would that suggest is the problem in my shoulder area if you would take a guess? I can db military but BB is untraineable (the lasting pain makes my training suffer too much overall). Any exc. suggestions to fix it?

[C. Smith]

Interesting. It's probably still rotator cuff related, either as an impingement or muscular imbalance.

Is the pain the same with various grips? (ie: i would assume it isn't painful, or at least not as painful, with a closer grip)

Do you do any prehab/rehab stuff?

[IliekFude]

i do a version of dave tates old cuff' stuff' deal from back in the day. pretty much 20-30 reps each of lightweight front raises, side raises, rear raises or pullaparts/facepulls followed by some rotational exc.s in the same scheme pretty much before every workout (upper/lower/whatever) for the last 2-3 years mainly stuck with it at that frequency because its a great warmup and reduced alot of pain for me during and after workouts.
recently i threw some pressdowns and curls (before upper days mostly) with the same rep scheme in as well because this seems to help my elbows in the same way.
As far as grip, doesnt seem to matter on bb, it all hurts. but, when i do db work my palms are always angled or palms facing rather than straight with the BB.

[C. Smith]

That interesting, esp since you seem to do a fair amount of prehab including rotational cuff stuff. I would also think there would have been a difference with grip position. I wonder if some frequent stretching might help? Big shoulder stretches, liek dislocates and stuff. But at least you have found a way to work around it, way to train smarter.

[IliekFude]

ya it bugs the hell outta me as well.
i suppose trying some stretches on off days wouldnt hurt. ill check it out.
the pain was always accompanied by what i always referred to as a "gravel under your shoe" feeling tho so i fig'd it was some sort of injury or physio defect.

[kara]

2/25/08

Front Squat - 135, 135, 225, 315 to 50 reps


I was trying to stay away from the heavy stuff today, so decided that this would be the appropriate torture. I was going to do 50 reps, no matter how many sets it took. Realize, that for me, in the front squat, 50 reps is approximately 6 weeks of training usually. Plus i think a mental push is good sometimes too.

My sets went 9, 7, 7, 7, 7, 5, 5, 3. That was the end of the workout, i had nothing left.

this was such a sick workout...i like when you asked the front desk if you could borrow the trash can for your last sets "just in case" :bowrofl:

[kara]

Not sure that even does her justice, I saw her at the arnold last year, I wish I could have met you guys.



thanks bunny! wish we could have met too! hopefully soon :) lol at craig's comments :rofl:

[kara]

3/3/08

Front squats - 135, 225, 315, 405x2, 435x2, 455x2, 405x2, 405x2


SO strong. the 455's were as easy as i've ever seen 'em! crazy deep, no wraps...freak!

[C. Smith]

this was such a sick workout...i like when you asked the front desk if you could borrow the trash can for your last sets "just in case"

LOL at them looking at me all funny too. Like they've never puked while squatting...oh, right....nevermind.



SO strong. the 455's were as easy as i've ever seen 'em! crazy deep, no wraps...freak!

Deep, yes. Easy, no. Biased wife.

[Nick]

LOLOL you guys are too funny. Keep it up Craig... you give us mortals something to aspire to. Nice job with the incredible front squat, easy or not :)

[Sarge]

strong incline DB work, DAYUM!

455 fronts.......... Insane in the membrane bro.

[C. Smith]

Thanks guys.

What Kara and i find funny is of all the things we do in the gym, which for me have recently included a 530lb Front Squat, the thing that gets the most talk is the incline with the 125's. Makes me laugh, but i guess it's cause the "normal" people cant relate to anything else i do, lol!

[kara]

455 fronts.......... Insane in the membrane bro.

:rofl::rofl::rofl::rofl::rofl: bwahahhahahahaahha

[kara]

Thanks guys.

What Kara and i find funny is of all the things we do in the gym, which for me have recently included a 530lb Front Squat, the thing that gets the most talk is the incline with the 125's. Makes me laugh, but i guess it's cause the "normal" people cant relate to anything else i do, lol!

oh yea...ALL the love is for the 125 dumbell presses. forget the huge front squats, overhead presses, etc...nah it's all about chest in that joint! errrryyyy day is chest day lol. i'm pretty sure the 125's...and hell down to the 80's had dust on them 'till craig started training there.

[C. Smith]

3/9/08

Incline DBs - 105x6, 115x6, 125x6, 125x6, 125x6, 115x6
Rear laterals (sinlge arm) - 45x3x10
Pushdowns

The rear laterals are specifically for my sheaf tossin'. Season is coming up, i better get myself in gear. My rotator cuffs are really bothering me lately, hence the lack of OHP. Anti-inflams will have to be started, as well as prehab/rehab cuff stuff. I could do without another injury laden season.

[Evidence]

2/25/08

Front Squat - 135, 135, 225, 315 to 50 reps


I was trying to stay away from the heavy stuff today, so decided that this would be the appropriate . I was going to do 50 reps, no matter how many sets it took. Realize, that for me, in the front squat, 50 reps is approximately 6 weeks of training usually. Plus i think a mental push is good sometimes too.

My sets went 9, 7, 7, 7, 7, 5, 5, 3. That was the end of the workout, i had nothing left.



Best part is you do all your squatting without suits on.
"OOOHHHH Baby I like it rawwwww!" - Old Dirty

[IliekFude]

whats good craig? nice inclines brotha.
question for ya. i finally saw that vid of you front squatting and noticed the strap setup you mentioned to me. im thinkin it looks like you just loop the straps around the bar n hold the ends? that'd be a fuckin lifesaver for me since i cant squat for fuckin shit right now without throwin my bench in the toilet from the elbow pain squats end up giving me.
what ya think about usin that same setup as a poor mans SSB? bar on back + straps over shoulders? prolly sketchy huh? easy dump tho id bet.
holla.

[C. Smith]

Thanks yo.

Yup, that's all you do. Like so:

http://i128.photobucket.com/albums/p169/Kiltedthrower/frontsquatstraps.jpg

Honestly, i think front squatting will get you exactly where you need to be while you are unable to back squat. Might be slightly humbling at first if you're not used to fronting, as you can use ALOT more weight back squatting (read: hundreds sometimes) But, strong is strong for a raw lifter, and that's what we're after, no?

As for using it as a SSB replacement, i think the risk would be too great there. I think it would just too easy to get hurt trying to hold it like that, esp. with the dump potential off your back. It would be natural to want to hold on to it and try to correct if you started to lose it. The SSB is #1, big and #2, balanced and #3, comfortable and you wouldn't be able to replicate that with the straps, imo.




-----
http://i128.photobucket.com/albums/p169/Kiltedthrower/youtubebanner6.jpg (http://youtube.com/user/Kiltedthrower)

[IliekFude]

Thanks yo.

Yup, that's all you do. Like so:

http://i128.photobucket.com/albums/p169/Kiltedthrower/frontsquatstraps.jpg

Honestly, i think front squatting will get you exactly where you need to be while you are unable to back squat. Might be slightly humbling at first if you're not used to fronting, as you can use ALOT more weight back squatting (read: hundreds sometimes) But, strong is strong for a raw lifter, and that's what we're after, no?

As for using it as a SSB replacement, i think the risk would be too great there. I think it would just too easy to get hurt trying to hold it like that, esp. with the dump potential off your back. It would be natural to want to hold on to it and try to correct if you started to lose it. The SSB is #1, big and #2, balanced and #3, comfortable and you wouldn't be able to replicate that with the straps, imo.

hell ya .. ill be throwin em in this week 4 sure. thanks.

[C. Smith]

hell ya .. ill be throwin em in this week 4 sure. thanks.

:werd:

I await the results...

[C. Smith]

As stated previously, Kara and i will do some of our training at the local rec center due to extreme conveniece. This particular rec center is ranked #1 in the nation per capita for curls done in the squat rack. Basically the only thing Kara and i use there is that rack and occasionally the bench. Perhaps that's where most of my disdain for these folks comes from. Yesterday being no different.

It's the standard group of 4 young guys, cut off sleeves, getting their bicep and ab workout session. We're sitting on the bench, getting proper shoes on, equipment out of the bag, etc... when this gaggle of muscle strolls to the squat rack.

Me: You're not seriously going to curl in the squat rack are you?
Him: Well, yea, we're trying to get big like you.
Me: Man, that is NOT the way to do it. Don't ever curl in the squat rack.

I then walked away in disgust and grabbed my dumbbells. I can only hope that will further deter them....but i doubt it.

(also, one of the group members was the kid that kara had to pull the 135 bench off of on friday. She benched yesterday too, was very satisfying to watch them stare as she went well over their raw maxes, and them some shirted presses with weights they will never get to. LOL!)

[kara]

This particular rec center is ranked #1 in the nation per capita for curls done in the squat rack.

BWAHAHAHHAHAHHAHAHA!!!

lol you were so irate with them...it was awesome!!! i think you mentally traumatized them forever. i definitely think yesterday was a new disgust PR for you at the rec center.

[C. Smith]

3/10/08

Front Squats
Conv. Deads
Rows

Nothing exciting or heavy today, bleh in the motivation department. Highest weight sets i used in the fronts was 405 and in the deads was 495. Quite a few sets and reps though, i guess.

[kara]

don't forget the impromptu seminar you had to give...

[C. Smith]

You mean the seminar YOU had to give?

(story will follow when i get a break from work...)

[Hidngod]

:whistler:

[BiggT]

I feel ya on the Rec Center. I train at a Powerhouse Gym, and for a chain, it's decent. They allow chalk, dropping shit, and they have a platform. The kicker is that it's on a college campus and kids do curls ON THE PLATFORM, lol.

What do you think about that Highlander Games World Championship hybrid Douglas Edmonds is putting on this year?

[C. Smith]

Alright, as stated in previous posts we often train at the local rec center. As expected, everyone there is always benchin', and there is only one person there i've ever seen hit a 315 bench. Kara has been gettting ready for a meet this coming weekend, so the bench shirt has been brought out for the past month or so. Her shirt is a rage-X, closed back, so she doesn't look ridiculous or that far off when she has it on. Anyhoo the last 2-3 bench workouts we have been using weights 315+, which clearly grabs the attention of every guy in the place, lol.

So last night, one of the regulars there appraches me, "Craig, man settle a debate for me. How much did she bench last week?" I state the obvious weight, and you can hear the egos deflating all around us. Mind you, no one here really realizes what a bench shirt is, and certainly no idea of what it does or how it works, so to them it's all legit. Kara then states how much technique, etc.. is involved, and from there everyone in the place wants to learn how to bench. With a small crowd around the bench listening, we go through arches, elbows, feet, leg drive, etc...

As you can imagine, we were quite amused :)

[C. Smith]

I feel ya on the Rec Center. I train at a Powerhouse Gym, and for a chain, it's decent. They allow chalk, dropping shit, and they have a platform. The kicker is that it's on a college campus and kids do curls ON THE PLATFORM, lol.

What do you think about that Highlander Games World Championship hybrid Douglas Edmonds is putting on this year?


Curls on the platform?!? Nooooooooooooooooooooooooo! *shudder*

I actually think Dougie's game is very cool. I would love to see more of it, and having previously done SM myself i'd love to do some games like that if they brought them stateside (i refuse to travel anymore). And i obv think the HG athletes will do extremely well at it. SM requires much less technique, and some of us are fairly strong. I believe one of the events is Sumo wrestling though, and that could be rough! :ahh:

[Iron Island]

I always had trouble with front squats, maybe I will try it with the straps. Thanks

[kara]

LOLLLLLLLLLLLLLLLLLLLLL!!!!!!!!!!!!!!!!!!!!!!!!!!! ! so hilarious!!! i can't believe NO ONE has asked about the shirt and they actually believe i'm capable of benching these weights. like craig said i wear my shirt closed back, high neckline and it's cut off short so i guess it just looks like a little tight black crop top to them or something LOL! but yea we had an entire audience wanting to know how to increase their bench...apparently some of the guys are having a "bench off" in there soon and are looking for an edge HAHAHHAHAH!!!!!

[GTLifter]

I've always wanted to bench in a shirt at the school gym but don't trust anyone enough to spot me down there.


I had a McGriddle for the first time a few days ago and it was amazing. The McDonald's they just built across the street from my office is going to turn me into a broke SHW in a matter of months.

[C. Smith]

I always had trouble with front squats, maybe I will try it with the straps. Thanks

I think you will find it much more comfortable. Lemme know how it goes II.

[C. Smith]

I've always wanted to bench in a shirt at the school gym but don't trust anyone enough to spot me down there.


I had a McGriddle for the first time a few days ago and it was amazing. The McDonald's they just built across the street from my office is going to turn me into a broke SHW in a matter of months.


LOL! Yea, they asked why i don't bench there, and i said cause no one there could spot. They were all like, "yea, i wouldn't spot you!"

Mmmmmmm....yes! Fat and broke is no way to go through life. Unless you're a powerlifter :D

[IliekFude]

I always had trouble with front squats, maybe I will try it with the straps. Thanks

I tried em once when i was much smaller maybe 6 years ago and had a few probs. 2 of which were my front yoke development wasnt up to par for supporting them, and my carpal wouldnt let me grip em.

Straps worked great ystrdy, i was honestly so fired up about being able to do such a cool new excercise without elbow pain that i slept for like 3-4 hours last nite. I shit you not.

My abs n obliques are startin to feel from them too. Definitely gona be a keeper.

[claire]

oh yea...ALL the love is for the 125 dumbell presses. forget the huge front squats, overhead presses, etc...nah it's all about chest in that joint! errrryyyy day is chest day lol. i'm pretty sure the 125's...and hell down to the 80's had dust on them 'till craig started training there.

I would :heart: to see you both train. A guy in my gym squatted 315lb with wraps and belt (1/4 squat) and a crowd gathered to watch. And went on and on about you strong he was. Shoot he was barely squatting his bodyweight. I love both your logs. :bowdown::bowdown::bowdown:

[GTLifter]

Mmmmmmm....yes! Fat and broke is no way to go through life. Unless you're a powerlifter :D


:roflmao:

I'm having a hard enough time staying under 275 and they build a fucking McD's across the street. assholes.

[C. Smith]

I would :heart: to see you both train. A guy in my gym squatted 315lb with wraps and belt (1/4 squat) and a crowd gathered to watch. And went on and on about you strong he was. Shoot he was barely squatting his bodyweight. I love both your logs. :bowdown::bowdown::bowdown:


Thanks claire!!!

One of the things i used to do when people thought they were badasses with the 315 squats (like the cat you described above) was ask to work in, then do a few push presses. I think it made them feel good :asshole:

[C. Smith]

I'm having a hard enough time staying under 275 and they build a fucking McD's across the street. assholes.

I'm quite sure it's a conspiracy. Be careful.

[IliekFude]

craig dude im sittin here sore in spots that boggle my fuckin mind from those fronts... obliques and the fingers (spinatus? forget what their called) between lats n obliques especially.. im still fired up thinkin about havin a new squat movement to throw in the arsenal..
thx again for the tip brotha.

[C. Smith]

craig dude im sittin here sore in spots that boggle my fuckin mind from those fronts... obliques and the fingers (spinatus? forget what their called) between lats n obliques especially.. im still fired up thinkin about havin a new squat movement to throw in the arsenal..
thx again for the tip brotha.

That's what im talking about! Sometimes it's good to step outside our world and get nasty with something new. I've spent alot of time finding that out, and i love when i can pass some of it on.

Now imagine, after time getting stronger with those, using more weight, and your fucking core is bulletproof. You WILL deadlift, squat, and bench more. That's strength we can use, functional strength.

[IliekFude]

Now imagine, after time getting stronger with those, using more weight, and your fucking core is bulletproof. You WILL deadlift, squat, and bench more. That's strength we can use, functional strength.
No doubt my man, thats exactly what im so fired up about. Im really re-evaluating my entire training goals and really wanting to start focusing on improving my raw and functional strength.
Im gona be competing raw at the 08 imperium in tribes hill. bills and timetable make it impossible for me to buy and learn gear in time for the meet.
What kinda ME rotation ya think i should be lookin at to improve my raw back squat? Box squats still usefull i assume but at less of a frequency? Im thinkin fronts, high bar backs n low box natural stance with bands so far for the rotation.

[Sarge]

Those McGriddles can seek up on ya, eat with caution.

That should be a disclaimer on the wrapper, "Addictive."

[C. Smith]

Those McGriddles can seek up on ya, eat with caution.

That should be a disclaimer on the wrapper, "Addictive."

:rofl: :rofl: :rofl: So gooooood!

[C. Smith]

3/12/08

High Pulls
Shrugs
Pushdowns

My body is due for a full week off. Im feeling run down and my shoulders are killing me. We went to the gym as Kara needed to get one more shirt press session in before the meet this weekend. I just dicked around while helping her, i probably did about 150 reps with 225 on the pulls/shrugs and about 150 reps of pushdowns with the stack. I probably wont go back to the gym til next wednesday.

We will be on the road to Alabama tomorrow...

[Nick]

McGriddles are proof that capitalism is good.

Nice job Craig. Enjoy your week off. Enjoy the weekend. Much success to you two!

[IliekFude]

3/12/08

High Pulls
Shrugs
Pushdowns

My body is due for a full week off. Im feeling run down and my shoulders are killing me. We went to the gym as Kara needed to get one more shirt press session in before the meet this weekend. I just dicked around while helping her, i probably did about 150 reps with 225 on the pulls/shrugs and about 150 reps of pushdowns with the stack. I probably wont go back to the gym til next wednesday.

We will be on the road to Alabama tomorrow...

have a good/safe trip guys. lookin forward to the report.

[BIG SMT]

What are the different advantages of zercher vs front squats?

[C. Smith]

Nice job Craig. Enjoy your week off. Enjoy the weekend. Much success to you two!


have a good/safe trip guys. lookin forward to the report.

Thanks guys. We will let everyone know how it goes!

[C. Smith]

What are the different advantages of zercher vs front squats?

SMT - they are just two very different animals, imo. A zercher is much more core/hips/back than a front squat. No to mention they are more painful than front squats are require more testicular fortitude. I do believe that they both carry over well to each other, and it's good to mix em both in. I've been on front squat kick lately out of neccessity due to where we train, but with the season creeping up on me, i feel i need to add some heavy zerchers soon.

Not sure if that helps, ill be glad to expand if you've got some more questions.

[Sarge]

DAMN that's some high rep work... my tennis elbow is acting up just reading that

Best wishes on the trip and Kara kicking ass at the meet!

[C. Smith]

DAMN that's some high rep work... my tennis elbow is acting up just reading that

Best wishes on the trip and Kara kicking ass at the meet!


LOL, i felt like since i was there i HAD to do something....

Thanks brother, appreciated!

[*Bunny*]

McGriddles !OMG YUM

Hey C!
http://i173.photobucket.com/albums/w42/etherealFragility/dining%20out/mickyds/mcgriddle.jpg

Best wishes to Kara kicking some ass this weekend!!!!!!!

Bring us home a trophy :)


:p

[BIG SMT]

SMT - they are just two very different animals, imo. A zercher is much more core/hips/back than a front squat. No to mention they are more painful than front squats are require more testicular fortitude. I do believe that they both carry over well to each other, and it's good to mix em both in. I've been on front squat kick lately out of neccessity due to where we train, but with the season creeping up on me, i feel i need to add some heavy zerchers soon.

Not sure if that helps, ill be glad to expand if you've got some more questions.

So if I'm wanting to focus on strengthing my core the zercher squat is the one to focus on more than the front?

I have neglected my core alot and I know it is now holding me back alot in many of my lifts DL, back squats, and overhead presses. Thanks craig

[C. Smith]

Best wishes to Kara kicking some ass this weekend!!!!!!!

Bring us home a trophy

Thanks Bunny, and yea, just what we need another trophy...lol!!!

SMT - Yes, imo a zercher is more core specific that a front. That being said, it would be very difficult to do weekly heavy zerchers before your CNS isn't having fun anymore. Everyother week might be a good way to approch it. Do you do anything else for specific core work (not counting the DLs and OHPs)? If you really feel like it's a week like some additional work there may also be what the doc ordered.

[A L]

Thanks claire!!!

One of the things i used to do when people thought they were badasses with the 315 squats (like the cat you described above) was ask to work in, then do a few push presses. I think it made them feel good :asshole:

That reminds me of a fun day at the commercial gym last summer. The Oly gym was closed while Olek went to Russia for a visit so we had to train elsewhere. One of our up and coming young bucks (85k BW) was doing some rep work w/ 315 on back squats... probably sets of 10-12. I was in the rack next to him doing doubles w/ 405. A litle pretty boy prick that works the front desk comes over and asks "You guys doing shoulders" so the young buck stands up unracks and does a PP with his 315. Racks it... and looks at the punk and says "Your up pretty boy".

:roflmao:


Thanks guys. We will let everyone know how it goes!


Best of luck to your wife bro - we are all eager to hear how she does.

[C. Smith]

That reminds me of a fun day at the commercial gym last summer. The Oly gym was closed while Olek went to Russia for a visit so we had to train elsewhere. One of our up and coming young bucks (85k BW) was doing some rep work w/ 315 on back squats... probably sets of 10-12. I was in the rack next to him doing doubles w/ 405. A litle pretty boy prick that works the front desk comes over and asks "You guys doing shoulders" so the young buck stands up unracks and does a PP with his 315. Racks it... and looks at the punk and says "Your up pretty boy".


Best of luck to your wife bro - we are all eager to hear how she does.


Hahahahahahah! I love it!

Thanks brother, no expectations, but it will be fun.

[Hidngod]

Thanks Bunny, and yea, just what we need another trophy...lol!!!

SMT - Yes, imo a zercher is more core specific that a front. That being said, it would be very difficult to do weekly heavy zerchers before your CNS isn't having fun anymore. Everyother week might be a good way to approch it. Do you do anything else for specific core work (not counting the DLs and OHPs)? If you really feel like it's a week like some additional work there may also be what the doc ordered.

This may sound pussy, but do your arms get used to the load when doing Zerchers? I tried them some time ago and my forearm muscles where getting injured, just from the weight resting on them.

[A L]

This may sound pussy, but do your arms get used to the load when doing Zerchers? I tried them some time ago and my forearm muscles where getting injured, just from the weight resting on them.

Sounds like you're a pussy.

:boxing:

Wear and Tear IMO. I used a towel when i first started doing them.

[C. Smith]

This may sound pussy, but do your arms get used to the load when doing Zerchers? I tried them some time ago and my forearm muscles where getting injured, just from the weight resting on them.

Yea, they get used to it to some degree, but i always take those cheap white soccer kneepads, turn 'em around, and go from there. They are fairly thin but they disperse the load plenty and i've never had any issues more severe than a bruise or some broken blood vessels. Make sure you are getting it really set in the crook of your elbows too, that's where the weight should rest.

YouTube - Zercher Squat 605x1 - Craig Smith (http://youtube.com/watch?v=61zfbhiuwXI)

[kara]

thanks everyone!

[A L]

YouTube - Zercher Squat 605x1 - Craig Smith (http://youtube.com/watch?v=61zfbhiuwXI)

If that doesn't motivate you there are some problems!

:rl:

[C. Smith]

Sounds like you're a pussy.

:boxing:

.

:roflmao:

[C. Smith]

Well we're at the hotel getting ready to do it. Kara is nervous....for no reason at all, lol. She will kill it. Now it's time to get some food, im thinking Waffle House, mmmmmmmmmmmmmmm..............

[Hidngod]

Yea, they get used to it to some degree, but i always take those cheap white soccer kneepads, turn 'em around, and go from there. They are fairly thin but they disperse the load plenty and i've never had any issues more severe than a bruise or some broken blood vessels. Make sure you are getting it really set in the crook of your elbows too, that's where the weight should rest.

YouTube - Zercher Squat 605x1 - Craig Smith (http://youtube.com/watch?v=61zfbhiuwXI)

Thanks. I see a couple of problems. I wasn't wearing any type of cushion. I was keeping my forearms too straight & taking more of the weight on my muscle, instead of in the crook. And I wasn't stabilizing against my abdomen.
Than ks, again. I'll have to retry that.

[BiggT]

Well we're at the hotel getting ready to do it. Kara is nervous....for no reason at all, lol. She will kill it. Now it's time to get some food, im thinking Waffle House, mmmmmmmmmmmmmmm..............

Good luck to her this weekend

[IliekFude]

Well we're at the hotel getting ready to do it. Kara is nervous....for no reason at all, lol. She will kill it.

for sure.. im positive her competition is a helluva lot more nervous than she is ;).

[claire]

Well we're at the hotel getting ready to do it. Kara is nervous....for no reason at all, lol. She will kill it. Now it's time to get some food, im thinking Waffle House, mmmmmmmmmmmmmmm..............

Good luck Kara! :cheer::cheer::cheer:

[C. Smith]

Thanks again erryone. Kara hit 325@132 which is good enough for 6th All Time!! Not to shabby for only training in a shirt for about 4 workouts and wearing the same shirt she wore at 165!

We're off to to check out some more PL action today from the big boys.

[Hidngod]

Thanks again erryone. Kara hit 325@132 which is good enough for 6th All Time!! Not to shabby for only training in a shirt for about 4 workouts and wearing the same shirt she wore at 165!

We're off to to check out some more PL action today from the big boys.

That's fantastic. 6th all-time. Wow.:jumpjoy:

[C. Smith]

We're back. Was a great time in Alabama, and Kara did awesome as expected. We got to meet Beverly McD and her husband, super nice people. A good time, and some big lifting too!

Thanks for all the support everyone.

[C. Smith]

Well it's been 7 days since i did anything, other than hand off benches to Kara. I feel much better, so hopefully ill get some nasty lifting in tonight. I'm thinking some pressing this evening, and a max front squat attempt on Monday.

[kara]

thanks so much for the support everyone!!!!

[kara]

Well it's been 7 days since i did anything, other than hand off benches to Kara. I feel much better, so hopefully ill get some nasty lifting in tonight. I'm thinking some pressing this evening, and a max front squat attempt on Monday.

you needed a good rest! ohhhhh a heavy front? that would be teh awesome! can't wait to see. what's on the agenda for tonight? great handoffs by the way :)

[C. Smith]

Hmmm... not sure, i was gonna axe you. OHPs is what im thinkin'.

-Pro Powerlifting Handler

[kara]

sounds like a good idea!!!

-pro highland games wife

[*Bunny*]

Thanks again erryone. Kara hit 325@132 which is good enough for 6th All Time!! Not to shabby for only training in a shirt for about 4 workouts and wearing the same shirt she wore at 165!

We're off to to check out some more PL action today from the big boys.
Wholly :tren:

That is just AWESOME!!!

Way to go Kara!!!

[C. Smith]

3/19/08

Push Press 135, 135, 225, 225
Incline DBs 105, 115, 125, 105
Shrugs
Rows
Pushdowns

Just wanted to see how my shoulders were feeling following the week off, so i kept the weights light. Huge improvement in the shoulders, but then again, i didnt use much weight. It feels good today, so we'll put some weight overhead next week.

My first competition will be on April 19th in North Carolina, so I've got one month to be ready. Ill start adding some more core specific things in, such as winds with a hammer or med ball, med ball tosses, etc... Hopefully ill be ready.

[Hidngod]

3/19/08

Push Press 135, 135, 225, 225
Incline DBs 105, 115, 125, 105
Shrugs
Rows
Pushdowns

Just wanted to see how my shoulders were feeling following the week off, so i kept the weights light. Huge improvement in the shoulders, but then again, i didnt use much weight. It feels good today, so we'll put some weight overhead next week.

My first competition will be on April 19th in North Carolina, so I've got one month to be ready. Ill start adding some more core specific things in, such as winds with a hammer or med ball, med ball tosses, etc... Hopefully ill be ready.
Uh, yeah. Light. Impressive as hell, anyways.
Just curious. Where in the shoulder do you feel pain? Is it impingement related?

[IliekFude]

3/19/08
Huge improvement in the shoulders, but then again, i didnt use much weight. It feels good today, so we'll put some weight overhead next week.
Glad to hear it man, my elbows are hangin in there nicely so far too it seems.

[C. Smith]

Uh, yeah. Light. Impressive as hell, anyways.
Just curious. Where in the shoulder do you feel pain? Is it impingement related?


Thanks! lol, for me Hid anything < 315 is a light day with lots o' reps. But i will say that after not having push pressed for about a month, even 135 felt heavy due to lack of timing, etc...

I have partially torn cuffs in both shoulders (hammer throwing incident), and when i slack on my prehab/rehab stuff they eventually start to get to me. They were pretty bad, but the week off seemed to do them well. I need to get on the cuff and flexibility exercises asap. That's stuff is just so boring to me... :wallbash:

[C. Smith]

Glad to hear it man, my elbows are hangin in there nicely so far too it seems.

Thanks bro. Awesome. A lil change of pace is just what the doctor ordered sometimes.

[kara]

thank you for wearing a cut off t-shirt so i could sweat your shoulders and arms while you worked out :overhead: you should do that more often. kthx.

[C. Smith]

thank you for wearing a cut off t-shirt so i could sweat your shoulders and arms while you worked out :overhead: you should do that more often. kthx.


*sigh* it's difficult enough to do that once in a while for you... :poser:

[C. Smith]

Oh, and i have a # in my head for tonights front skwatz.

[IliekFude]

that pressin ever end up happenin? howd it go?

[C. Smith]

that pressin ever end up happenin? howd it go?

I haven't done anything heavy yet, just the 225 ohps and 125 db inclines. This week ill take the ohps to 315+ and see if i hold together. 4 week countdown til i compete, so i wont do anything too crazy.

[IliekFude]

i hear ya bud. sendin some "hope ya stay healthy" vibes yr way. id appreciate the same mofo!

[C. Smith]

Thanks brother, and obv you got the same!

[C. Smith]

3/24/08

I said i wuz gonna give it a go...

Front Squats 135, 135, 225, 315, 405, 495, 555 :pr8:
Rows

I didn't really feel like doing much after my front squat. Was plenty happy to walk away with that.

[BiggT]

That's a stud front squat. Truly huge!!

[C. Smith]

That's a stud front squat. Truly huge!!

Thanks T!

[C. Smith]

Here it is:

YouTube - Front Squat - 555lbs - Craig Smith (http://www.youtube.com/watch?v=FiLWGaBZdAs)

[IliekFude]

3/24/08

I said i wuz gonna give it a go...

Front Squats 135, 135, 225, 315, 405, 495, 555 :pr8:
Rows

I didn't really feel like doing much after my front squat. Was plenty happy to walk away with that.

id be plenty happy to walk away with that too. next stop 666!
im gona bust out a 405 atg front in a week or two in your honor sir.

[C. Smith]

id be plenty happy to walk away with that too. next stop 666!
im gona bust out a 405 atg front in a week or two in your honor sir.

Thanks brother. There was more in the tank, but im happy to walk with a PR anyday. I await your front in my honor :bowdown:

[Blut Wump]

That was an astounding squat. I doubt there is a person on the planet who would feel upset at that workout. Congrats on the PR.

[kara]

:eek: :super: :hilarious::cheer::elephant::bowdown: :heart: :woot::overhead::banana::hi5::pr8::bear: :surprised: :biggthumpup:

suck sickness/awesomness seeing the 555 in person! obv there was room to spare too. complete frontsquatpwnage!!!!!!!!!!!!!!!!!!!!!!!

[C. Smith]

^^^ ty super biased wife.

[C. Smith]

Oh, and during the front squat yesterday, we were once again reminded why the local rec center is awesome.

A bench is located right next to the squat rack. It's obv there to rest inbetween squat sets, right? So anyway, im resting between sets on the bench, waiting on kara to come back from the restroom to wrap my knees. Some girl comes right into the squat rack with her 8lb DB's, sets her hand towel down on the rack and proceeds with a plethora of bicep curl variations. Mind you, the squat bar is loaded with 495, right in front of her, my straps are hanging on the bar, and my belt is in the rack. OBV im working in there. No big deal, i need the rest anyway, im sure she will get outta the way soon.

She finishes after the extended bicep routine and walks away. Good. We just about get ready to wrap my knees and she comes back, sets her towel down on the rack again, and this time has one 12lb. dB that she is gonna do tricep stuff with. Now we have a problem. Kara tells her that she needs to move, we're using the rack. She gets a shitty attitude, and says in a bitchy tone, "are you using the bench too?" Uh, yea, im sitting on it and ill be wrapping my knees as soon as you gtfo of the way. Full of attitude she just looks at Kara and I and storms off. I wonder about people sometime...

[Ulter]

The girls from UCF pull that in our gym but if someone your size even speaks to them they shrink, apologize profusely and leave. And I can't even imagine one of them stepping into your rack without asking.

[kara]

i was totally ready to throw down with this b%^#!. i haven't been that mad in a long time. seriously...total disregard for what craig was doing. i gave her the benefit of the doubt of being an airhead and somehow not noticing the 500lbs on the bar, the straps dangling off it, the belt hanging on the rack, and the enormous guy perched in close proximity obv about to attempt the weight. what amazed me was that AFTER I clued her in she STILL didn't care and seemed completely annoyed with us for existing and interfering with her much more important sculpting workout. LOL!!!!!

[C. Smith]

The girls from UCF pull that in our gym but if someone your size even speaks to them they shrink, apologize profusely and leave. And I can't even imagine one of them stepping into your rack without asking.

I was actually a little dumbfounded. I couldn't believe what she was doing.


Kara was all kinds of hot about it!! :boxing:


Poor girl wouldn't have stood a chance :ahh:

[Beverly McD.]

PLEASE TAKE PICTURES!!!!! IF I CAN'T BE THERE IN PERSON, AT LEAST I WON'T MISS IT!!!!!!:boxing::boxing::boxing:

[bigdamray]

Nice front squat Craig!! I really don't have the words for that biatch, except...was she hot? Sorry, I'm single so I had to ask!!

[Cynical Simian]

Crazy weights and hilarious/ridiculous rec center stories...I'm embarrassed that I just now caught up on and started following this journal. Congrats again on 555, Craig, and I can't wait to see what you do for an encore.

[Iron Island]

Great front squat!!!

[rawpower]

Sick, sick, sick, as the song goes.

Out of interest, have you ever felt like you're going to blackout from where the bar sits?

Being easily influenced, I decided to do a few fronts today after watching your video; however, when I got a heavy weight (for me just 375 I'm afraid) up, I could feel myself going faint.

[C. Smith]

Thanks again guys!!


Nice front squat Craig!! I really don't have the words for that biatch, except...was she hot? Sorry, I'm single so I had to ask!!


Hahahahahahahahaha! She was just an average chick Ray, but turned hideous with her actions! :rant:

[Sarge]

it's a shame my internet or uboob is sucking for me, tried to post this yesterday and tried to view the vid yesterday AND today... damn thing won't load. booo, can't wait to see it officially.

Crazy weights and hilarious/ridiculous rec center stories. Congrats again on 555, Craig, and I can't wait to see what you do for an encore.
^^^ ditto

[C. Smith]

Sick, sick, sick, as the song goes.

Out of interest, have you ever felt like you're going to blackout from where the bar sits?

Being easily influenced, I decided to do a few fronts today after watching your video; however, when I got a heavy weight (for me just 375 I'm afraid) up, I could feel myself going faint.

Thanks

Yea, sometimes if the bar isnt just right...i lost one a few months back, mid front squat, dropped it, caught it like a zercher and finished the lift. It wasn't fun and i ended up bloody. But usually ill just end up with some "floaters" after i rack the weight. Tiny adjustments in bar placement against the neck can make all the difference. Also why heavy weights get low reps!

[A L]

Craig - you are brutally strong my friend.

Do you ever do the full Oly movements?

[C. Smith]

Do you ever do the full Oly movements?

Very rarely. Kara taught me how to full snatch and full clean last year, i picked it up pretty quickly (according to her), but i never did anything heavier that 135ish. I'm really lazy and would really have to commit to get good at something like that, and at this point in my strength career i dont have the time to devote. Maybe someday though...as i really think it would be cool to be able to c&j a ton of weight.

[bigdamray]

Thanks again guys!!




Hahahahahahahahaha! She was just an average chick Ray, but turned hideous with her actions! :rant:

Next time just lie to me!!!

[A L]

i really think it would be cool to be able to c&j a ton of weight.

Not much cooler IMO....

I am sure you have a 200k C&J in your arsenal if you gave it a go.

[GTLifter]

I had someone start to unload a bar when I was resting between sets of squats.

[C. Smith]

Next time just lie to me!!!


Next time, i'll get a pic for you!!

[C. Smith]

Not much cooler IMO....

I am sure you have a 200k C&J in your arsenal if you gave it a go.


lol, good!


wow...that would be nasty for sure. maybe some day!

[C. Smith]

I had someone start to unload a bar when I was resting between sets of squats.


Did you kick them in the throat?

[GTLifter]

Honeslty I was stunned for a minute and really confused as to why he was unloading the bar. I just looked at him and cleared my throat. I guess he had no clue what was going on, he apologized and walked off after he reloaded it.

[A L]

Did you kick them in the throat?

That is against gym policy. At least I think it is... :boxing:

[Blut Wump]

It's probably fine so long as you don't use chalk.

[Beverly McD.]

It's probably fine so long as you don't use chalk.
Damn....there's always a catch!

[BIG SMT]

You are a beast bro! Congrats! Cant wait to see the next:pr2:

[IliekFude]

Thanks

Yea, sometimes if the bar isnt just right...i lost one a few months back, mid front squat, dropped it, caught it like a zercher and finished the lift. It wasn't fun and i ended up bloody. But usually ill just end up with some "floaters" after i rack the weight. Tiny adjustments in bar placement against the neck can make all the difference. Also why heavy weights get low reps!
Thats funny you mention this, i almost blacked out after my first one today. Too much pressure on the neck i assume. I felt like i just did a whippit and had to walk it off n take deep breaths for a good minute.
Do yr bis ever cramp up with the strap grip? Thats why i tried switchin to mummy, my bi cramped up like a mofo, had me shook.

[claire]

Here it is:

YouTube - Front Squat - 555lbs - Craig Smith (http://www.youtube.com/watch?v=FiLWGaBZdAs)

Awesome job on the front squat! :bowdown::bowdown::bowdown:

The people at the rec center could benefit from you and Kara's experience and knowledge but instead they act like weenies! :dunno: The stories crack me up. :roflmao:

[C. Smith]

Thats funny you mention this, i almost blacked out after my first one today. Too much pressure on the neck i assume. I felt like i just did a whippit and had to walk it off n take deep breaths for a good minute.
Do yr bis ever cramp up with the strap grip? Thats why i tried switchin to mummy, my bi cramped up like a mofo, had me shook.

No, but the reason is probably that you are relying so much on the straps right now that you are squeezing the shit outta them. Once you get more comfortable with the bar up there, you wont have to grip so hard.

On the bright side, it's like a bicep workout while you squat. cool.

[C. Smith]

Awesome job on the front squat! :bowdown::bowdown::bowdown:

The people at the rec center could benefit from you and Kara's experience and knowledge but instead they act like weenies! :dunno: The stories crack me up. :roflmao:

Thanks Claire!!

The rec center training is certainly a different experience....lol.:brickhead:

[C. Smith]

3/26/08

Incline DBs 105, 115, 125, 115, 105
Rear Laterals 40, 50, 60
Bi/Tri

Still feeling rough from monday (oddly enough), so i took it easy. I think we're going to train tonight also, i will probably do some pulling or shrugs or something. maybe.

Kara squatted last night, and one of the local high school kids was in there training and asked me how much longer we were gonna be in the rack. I told him a few more sets, but welcomed him to join us. He accepted, and i told him that he didnt have to worry about me, all he had to do was keep up with my wife. He got in on the 135 set. The 185 set. The 225 set. The when we were changing the weights for the next set, he was like "205?". Nope, sorry friend, 275 is next. Needless to say he went down in weight while Kara went up a little more. I give the kid some credit though, although he was out squatted by a 130lb girl, he hung in there and did his sets. He then asked about seeing us at the arnold classic, and actually had a little knowledge about training. Not all the little skinny kids in the rec center working out are complete clowns i guess. My faith is renewed.

[kara]

LOLLLLLLLLLLLL!!! i think it's so funny how you love to antagonize the guys at the rec center when i'm benching or squatting!

[kara]

Next time just lie to me!!!

LOLLLLLLLLLLLLLLLLLLLLLLLLLLLLLLL!!!!!

[kara]

Very rarely. Kara taught me how to full snatch and full clean last year, i picked it up pretty quickly (according to her), but i never did anything heavier that 135ish. I'm really lazy and would really have to commit to get good at something like that, and at this point in my strength career i dont have the time to devote. Maybe someday though...as i really think it would be cool to be able to c&j a ton of weight.

he picked it up instantanously and had fantastic form right off the bat. super fast and explosive and i was ultra impressed that such a biggun was so flexible and could hit such good OL positions right off the bat. we will definitely be doing more of this!

[bigdamray]

Next time, i'll get a pic for you!!



Awsome!! :hyper:

[Nick]

3/26/08

Incline DBs 105, 115, 125, 115, 105
Rear Laterals 40, 50, 60
Bi/Tri

Still feeling rough from monday (oddly enough), so i took it easy. I think we're going to train tonight also, i will probably do some pulling or shrugs or something. maybe.

Kara squatted last night, and one of the local high school kids was in there training and asked me how much longer we were gonna be in the rack. I told him a few more sets, but welcomed him to join us. He accepted, and i told him that he didnt have to worry about me, all he had to do was keep up with my wife. He got in on the 135 set. The 185 set. The 225 set. The when we were changing the weights for the next set, he was like "205?". Nope, sorry friend, 275 is next. Needless to say he went down in weight while Kara went up a little more. I give the kid some credit though, although he was out squatted by a 130lb girl, he hung in there and did his sets. He then asked about seeing us at the arnold classic, and actually had a little knowledge about training. Not all the little skinny kids in the rec center working out are complete clowns i guess. My faith is renewed.


Most of the big guys were once skinny, weak kids Craig... keep the faith. We mean well and will get there one day (and be a ton more appreciative once we do) :)

[C. Smith]

Most of the big guys were once skinny, weak kids Craig... keep the faith. We mean well and will get there one day (and be a ton more appreciative once we do) :)


I know that and respect it. I was one of those kids once ;) (and actually still feel like i am alot of the time, ask kara)

It's that antics of a few of them that makes me wonder....

[GTLifter]

When using the straps on front squats were do you place them on the bar and do they ever feel like they are sliding around?

Also, do you take a deep breath before unracking and then don't breath again until your done? I tired to take in more air before a few of the singles I did tonight and it just messed up my bar position.

[C. Smith]

On a normal bar, i put them just inside the knurling, which works out to be slightly narrower than shoulder width. I just make sure they are really cinched on there and i've never had a problem with them sliding, esp cause you should have and side-side movement.

Deep breath before the unrack and that's it, iirc. I'm doing some tomorrow so ill pay more attn to my breathing and give you a definite on that one. Now i'll be thinking about it and it will mess my sets up probably, lol.

[GTLifter]

Thanks for the info, don't worry about it to much if it's going to mess you up. I think it's something that I have to get used to.

[C. Smith]

Drew - breath, unrack, breath, squat

[trivial]

Lol @ the average chic. Average in all ways apparently.

When I first started at the gym 8 years ago, I did stupid things too, but when they were pointed out, I appologized and got outta the way. Then again, I'm no average chic. I'd hate like hell to be called either average or normal! :D

[C. Smith]

No doubt trivial. !t was one thing for her to setup shop where we were workin', but i can let that slide. But to act like a complete bitch when it's pointed out to you is entirely another! Price we pay for training where we do sometimes!

[C. Smith]

4/2/08

Front Squats - 135, 135, 225, 315, 405x3x3
Conv. Deads - 225, 405, 495x3x3
Rows
Bis

Nothing exciting. I felt weak, but that's the way it goes sometimes.

[GTLifter]

thanks

[Hidngod]

On a normal bar, i put them just inside the knurling, which works out to be slightly narrower than shoulder width. I just make sure they are really cinched on there and i've never had a problem with them sliding, esp cause you should have and side-side movement.

Deep breath before the unrack and that's it, iirc. I'm doing some tomorrow so ill pay more attn to my breathing and give you a definite on that one. Now i'll be thinking about it and it will mess my sets up probably, lol.

It's funny how you do things so automatically that you can't remember enough to 'splain to other people. OUr brain's way of keeping less cluttered I guess.

[C. Smith]

It's funny how you do things so automatically that you can't remember enough to 'splain to other people. OUr brain's way of keeping less cluttered I guess.

Yup! Funny thing is that it even took me a few sets to realize it, even when i was paying attn. I even had to have Kara watch to confirm, lol!

[Lumberjack5.0]

I passed out during a front squat once -- I remember the descent, then my music sounding distant, then getting up off the floor, dizzy and confused. I wish I had a vid :D

Use those safety bars, people -- they saved my dumb ass that day :)

[silver_shadow]

I passed out during a front squat once -- I remember the descent, then my music sounding distant, then getting up off the floor, dizzy and confused. I wish I had a vid :D

Use those safety bars, people -- they saved my dumb ass that day :)

from what i remember (you mentioned it in your log on EF back then) you got up to find the bar neatly racked :o

[C. Smith]

I passed out during a front squat once -- I remember the descent, then my music sounding distant, then getting up off the floor, dizzy and confused. I wish I had a vid

Use those safety bars, people -- they saved my dumb ass that day
__________________________________________________ _________________________
from what i remember (you mentioned it in your log on EF back then) you got up to find the bar neatly racked


Haha! If only we all had videos of all the stupid stuff that has happened to us while training...

[C. Smith]

4/7/08

Front Squats - 135, 135, 225, 315, 405, 455, 495
Conv. Deads - 225, 405, 495x3x2
Rows

[bigdamray]

4/7/08

Front Squats - 135, 135, 225, 315, 405, 455, 495
Conv. Deads - 225, 405, 495x3x2
Rows

I love these kind of workouts!! Keep it simple, get in, blast the fuck out of it, get out, done!! Nice work bro!!:hi5:

[C. Smith]

I love these kind of workouts!! Keep it simple, get in, blast the fuck out of it, get out, done!! Nice work bro!!:hi5:


Thanks Ray, im trying to keep the workouts just like that throughout the whole season for me. SHould be good as far as retaining/gaining strength while still competing. I hope, lol.

[C. Smith]

4/9/08

Push Press - 135, 135, 225, 275, 275, 315, 315, 315
DB Incline 105x3x8
Shrugs 225, 315, 405, 315, 225
High Pulls - 225, 225, 135
One arm DB rear laterals 65, 75, 55
Pushdowns

The shrugs and the highpulls were esentially super-setted. Nothing really noteworthy.

[BIG SMT]

Those are some nice lifts craig! Hey, I did some zercher box squats the other day, and damn I felt like I worked my entire body! I can definitely see why they would be so taxing on the CNS. I do think I'm going to take your suggestion and get something to slip over my elbows for padding. Soccer Shin guards maybe? Idk I'll have to see what the sporting goods store has.

[C. Smith]

Those are some nice lifts craig! Hey, I did some zercher box squats the other day, and damn I felt like I worked my entire body! I can definitely see why they would be so taxing on the CNS. I do think I'm going to take your suggestion and get something to slip over my elbows for padding. Soccer Shin guards maybe? Idk I'll have to see what the sporting goods store has.

Thanks SMT!

Good to hear about "feeling" the zerchers! Just thin soccer knee pads will do the trick. Like these:



http://i128.photobucket.com/albums/p169/Kiltedthrower/Zpads.jpg

[IliekFude]

man... the pandora's box of gay comments you have opened...
ill refrain tho...

[C. Smith]

I figured, better the random google picture of a chick than the shot of my secksy ass wearing 'em. That could have really opened it up...lol :pityfool:

[BIG SMT]

Thanks SMT!

Good to hear about "feeling" the zerchers! Just thin soccer knee pads will do the trick. Like these:



http://i128.photobucket.com/albums/p169/Kiltedthrower/Zpads.jpg

Cool! I'll look for something like that. Thanks Craig!

[C. Smith]

Cool! I'll look for something like that. Thanks Craig!


Anytime! Something like that works well. Fat bars, boards, etc.. .just no good compared to that, imo.

[C. Smith]

Weigh-in = 278.5lbs

[C. Smith]

4/14/08

Front Squats - 135, 135, 225, 315, 405, 495, 585x0, 585x1

Called it a day. The 585 was too high imo, and therefore will not count as a PR. However, since it wasn't a front squat competition, it will count as a good generator of strength and power, lol. My knee is tweaked and my shoulder feels like shit. Good times.

[Beverly McD.]

Still have a comp. on April 19 Craig? Or do I have my dates wrong?

[C. Smith]

Your memory is perfect Bev! Loch Norman, NC this weekend. I gonna hafta evaluate my shoulder at this point though. If i miss this game, i won't be too terribly disappointed, it's an 8 hr. drive each way...

[Nick]

Incredible front squat Mr. Smith.

Do you guys have an extended offseason where u can heal the nagging injuries, or is there always another comp around the corner?

[C. Smith]

Thanks Kabeetz.

We get a good offseason, but once the season gets going it's non-stop. I throw from April to the end of October, then a 5 month offseason to get bigger,stronger, and faster. It just seems like i always have some sort of nagging injury, but that's just the nature of what i do. I used to compete just about every weekend during the season, but not anymore. To many more important things in life to compete that much. I will do about 10-12 comps this year though (about half of what i used to do).

[bigdamray]

Nice work bro!! Time for some ice!!

[Beverly McD.]

10-12 meets, in addition to the training time spent in the gym preparing for each meet, is an amazing amount of wear and tear on the body. :greengrin:

[kook]

whoa! 585 front, even though it wasn't low enough, thats insane. You'll bury it next time.

[C. Smith]

Thanks guys! (and Bev!)

[A L]

Do you have a real job or do you just throw rocks for a living?

[C. Smith]

Do you have a real job or do you just throw rocks for a living?


Man, i wish....

There isn't enough $$ throwing rocks to make a living, so for 40 hours a week im a Probation Officer. For about another 20 hours a week i play poker.

[Nick]

Dude if you were my probie I'd be on my best behavior! Feel bad for the poor guys who's names you draw!!!

[C. Smith]

LOL!

I get to deal with all the high profile cases and the sex offenders. Good times.

[A L]

Man, i wish....

There isn't enough $$ throwing rocks to make a living, so for 40 hours a week im a Probation Officer. For about another 20 hours a week i play poker.

I was on probation when I was 18 for some high school tom foolery....

I can up dirty on a few piss tests and my PO said "you either gotta pass the next test or we are going to see the judge"... then under his breath said "or bring me some".

So the next time I brought him an 1/8th of some very nice pot and he never tested me again.

:clap:

Ah how I long for my youth :bash:

[C. Smith]

LOOOOOOOOOOOOOOOOL, things were so much easier then....

Like i said, i get only adult felons in the form of sex offenders and high profile (nightly news, most wanted, etc...) type folks. Been doing it for 10+ years.... I'm the classic underachiever in the career field ;)

[getjacked]

how do you like probation? in my state probation is way understaffed for the most part, less pay than corrections officers/police and more workload (but different obviously).. they have a real hard time finding people to do probation here

[C. Smith]

I actually like the job itself (or i wouldn't have been here for 10 years, lol). Our management here are complete idiots, but I imagine that happens alot of places. I have done just about every job probation has to offer in my time here, including being a supervisor, and i like the aspect that it's never then same day twice. Always dealing with different people, different offenders, different situations, etc...

That being said, it's still a gov'ment job so the pay leaves a little to be desired, but the benifits and retirement are nice. Our department is paid pretty well in comparison with the rest of the country i believe though. But we make a good bit more than CO's do, the CO's around here dont make shit.

[Beverly McD.]

Going to be able to make the comp. in NC on Saturday Craig? Wanted to wish good luck if you are!

[claire]

Good luck!

[C. Smith]

Thanks Bev and claire, but i choose to sit this one out. My body isn't wuite ready yet and i wanna try to be healthy enough to last the whole season this year! A few more weeks and we will be underway, ill keep everyone posted!

[Beverly McD.]

Probably a really good move Craig. So much easier to prevent a big injury than it is to have to recover from one. Tell Kara you really NEED a nice rubdown after every workout.;)

[C. Smith]

Probably a really good move Craig. So much easier to prevent a big injury than it is to have to recover from one. Tell Kara you really NEED a nice rubdown after every workout.;)

I informed her that it was NEEDED ;)

[matt1990]

What exactly is a bench shirt and what does it do...Sorry, feel rather stupid asking, but I am curious.

Matt~

[IliekFude]

how would i look into becomming a probation officer in mass?
any licenses required, degrees etc? id love to get into a govt job.

[C. Smith]

What exactly is a bench shirt and what does it do...Sorry, feel rather stupid asking, but I am curious.

Matt~

Matt - a bench shirt is worn to increase the amount of weight you can bench, plain and simple. They were originally designed a protective/safety type equipment (ie i have terrible shoulders and can't flat bench, but i can with a shirt), but are no longer held in that regard. They're made of poly, demin, etc... and you don't need one ;)

[C. Smith]

how would i look into becomming a probation officer in mass?
any licenses required, degrees etc? id love to get into a govt job.

I have a BS in Criminal Justice, but im not sure that every department would require that. We have some entry level POs that i know just have their Associates. Around here, we have Municipal and County PO's, depending on where you live it could all be ran by the state (Parole is ran by state here in OH).

The government job has its advantages, but $$ ain't one of 'em!!

[IliekFude]

I hear ya, i might look into it.

[C. Smith]

Been not training for the last week or so, and havn't been on the board either. I'm now back. Competitions start 5/17/08.

[HerDOC2005]

changing my journal name to "i'm gonna be half as strong as CS one day"

LOL

ya beast!
Peace

[C. Smith]

changing my journal name to "i'm gonna be half as strong as CS one day"

LOL

ya beast!
Peace

:roflmao:

Thanks doc!

[C. Smith]

5/5/08

Fronts up to 405xreps
Rows
Deads up to 495xreps

Trying to get back in the groove.

[C. Smith]

Random gym pic that kara took the other day while we were warming up:

http://i128.photobucket.com/albums/p169/Kiltedthrower/0424081820-1.jpg

[Ulter]

You look pretty menacing for such a sweetheart of a guy. :roflmao:
It's too bad you can't get those traps to grow. HOLY SHITE!

[BiggT]

You're definitely sporting a yoke. How much are you weighing in at?

[Scarlett]

http://img110.imageshack.us/img110/6358/bigbullqb4.gif

That is all.

[BIG SMT]

Look at how big his chest is, and then note that he hates bench pressing! :lol:

CRAIG IS A BEAST!

[C. Smith]

You look pretty menacing for such a sweetheart of a guy. :roflmao:
It's too bad you can't get those traps to grow. HOLY SHITE!

:rofl:

I guess i should add some shrugs into the routine! :idea:


You're definitely sporting a yoke. How much are you weighing in at?

T - I'm 270-280 depending on the day. I'd like to get that up to about 280-290 by the fall, assuming i don't lose any speed/athleticism in the process.




That is all.

ty Scarlett!!


Look at how big his chest is, and then note that he hates bench pressing! :lol:



lol! Push Presses and the occasional DBs!

Thanks guys!

[Sarge]

it's a human Yeti!!! HYYYYUGENESS man, hyugeness

[C. Smith]

it's a human Yeti!!! HYYYYUGENESS man, hyugeness


:lol:

thanks sarge!

[Blut Wump]

Looking good.

[C. Smith]

Looking good.


Thanks BW. Much appreciated.




My first competition will take place this coming Saturday in Edinboro, PA. I hope to be ready....

[C. Smith]

I compete tomorrow morning, ill update when i get back!

[kook]

nice. Good luck craig. can't wait to see the results.

[BIG SMT]

Good Luck Craig! DOMINATE!!

[Hidngod]

Good luck, man.
KTS!

[Beverly McD.]

Hoping it went well Craig!:)

[BIG SMT]

How did you do, Craig?

[BiggT]

I've been checking in for the report, hope all went well.

[C. Smith]

Thanks guys! Sorry it took me so long to put up the update, i've been really....well, lazy, lol. Anyway, here is the rundown:

17lb. open stone - 52'9" (1st)
56lb weight for distance - 45'3" (1st)
28lb weight for distance - 81'5" (2nd)
16lb hammer - 116'10.5" (3rd)
Caber - 2nd
56lb weight for height - 16' (1st)

I lost the overall by one point, which i expected.

All in all i couldn't have been more please with how i did, especially since i don't practice. My stone series was 51, 52, 52, and ill take that any and every game. My 56wfd was a PR! and my series was 42, 45, 43. My 28 series was 80, 81, 81. the light hammer was was what i was really worried about, due to the hip flexor trouble i had last year. I decided to throw with no boot blades just to give my hip flexor a test run, even though i knew it would cost me the overall. Me being able to check out my hip and not giet injured more than made up for the $100 that separated 1st and 2nd overall. Anyway, i didn't get hurt, and i will probably throw one more game without the blades to make sure i'm good before i really give it a hard go. The caber was really small due to the pro caber breaking, so it ended up being a shootout, which i hate. I'll take a 16' weight for height anytime, despite not feeling overly explosive.

[C. Smith]

Also, i'll be competing this coming weekend in Alma, Michigan, where i have to defend my 25lb. sheaf record. Two of my good buddies, top Pros, have vowed to take the record from me!

[Sarge]

That's awesome!! Congrats!!

It's always worth staying healthy to throw another day