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Post by Marty Queen on Jan 24, 2008 19:19:49 GMT -5
Nice pics Bro!
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Post by Stacey Jones on Mar 2, 2008 11:51:03 GMT -5
Thanks so much for your help yesterday! It meant so much to me for you to be there! You are the best Joey!
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Post by Joey Smith on Mar 11, 2008 15:49:25 GMT -5
No problem Stacey I enjoyed it....
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Post by Joey Smith on Mar 21, 2008 14:32:53 GMT -5
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Post by gopostal42 on Mar 21, 2008 21:08:55 GMT -5
how are you likin the foam roller?
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Post by Joey Smith on Mar 23, 2008 2:19:33 GMT -5
I like using it. It stretches me out real good and helps me on my arch....
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jbyrd55
Gym Bag Carrier Member
Posts: 77
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Post by jbyrd55 on Mar 26, 2008 12:07:34 GMT -5
congrats on the appointment with the apf.
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Post by achilles66 on Jun 24, 2009 16:36:12 GMT -5
I was wondering if you could give some advice on a training program. I am a raw bencer and was wondering how to set up my training split. I have always done a bodybuiler's type workout and was wanting to get into powerlifting. Thanks
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Post by Joey Smith on May 11, 2010 10:49:26 GMT -5
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Post by Joey Smith on Nov 23, 2010 22:22:14 GMT -5
11/23/10
Acc Work --------------------------------------------------------------------------------
15 min stretching
Shoulder Horn
Halbert Swings
Foam Roller
MM Pull parts
4 x 15
Smithplex
4 x 20
GHR
4 x 10
DB Hammers
4 x 20
Face Pulls
4 x 12
DB Side Bends
4 x 12
DB Front Delt
4 x 10
Hand Gripper
5 x 5
Abs
I am going to stay with my acc work on Tuesdays for now until I get my new schedule figured out. Starting to get some flu like symptoms so when I get done I m ready to puke my brains out. Not really what I was wanting starting my vacation this week but when is getting sick ever good?
I want to wish everyone a great and happy Thanksgiving. I am looking forward to some big time eating this week. Curious of the Cowboys will make it three in a row this Thursday or will reality finally settle in. Probably the later. I will watch anyway.
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Post by Joey Smith on Dec 16, 2010 22:22:05 GMT -5
Foam Roller Broomstick Swings Stability Ball Stretching More Stretching BB Box Squats 1 x bar - 5 1 x 145 - 5 1 x 235 - 3 1 x 415 - 2 Added Metal Ace Pro Briefs 1 x 505 - 2 1 x 600 - 1 1 x 700 - 1 1 x 800 - 1 GHR 4 x 15 BB Floor Press close grip, chains, sling shot 1 x bar - 3 1 x 135 - 3 Added 75#'s of Chains 1 x 135 x 75#'s of chains - 3 1 x 185 x 75#'s of chains - 3 1 x 225 x 75#'s of chains - 3 1 x 315 x 75#'s of chains - 2 1 x 405 x 75#'s of chains - 2 Tri Press downs 4 x 20 Abs I raise my box up 2" from last week as advised by some of my fellow teammates to help me learn my groove better. Also after getting advice from Jo and Jason on my stance, form, head placement, pull shoulder blades back tighter, arch back harder, flare knees out and so on I really worked hard today utilizing their info. I have watched several videos of Jo and his squat technique and as I said before I think Jo's squat is flawless. I do know that the squat is high, and I also realize that I am not pausing for a split second like I should be. These are things I will continue to work on each and every week. I have never had this kind of weight on my back with out bands, knee wraps or doing a wide stance squat, so I am very happy with today’s progress. It’s a small step in the right direction I think. I really love to squat and look forward to it each week. I never thought I would say that but who knows maybe next I will love to do dead lift....I doubt it. On a side note my right elbow is still killing me so I may need to back off tri acc work and benching some to get this thing healed up. www.youtube.com/watch?v=JEWe9Ge1EpU
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Post by Joey Smith on Apr 29, 2011 13:59:20 GMT -5
YouTube - Joey Smith Squat Training @ NeboBarbell 01/07/11
15 min stretching
Foam Roller
More Stretching
Broomstick Swings
BB Box Squats
Dropped box to 16 inches this week
Wide stance, raw warm-ups, belt only
1 x bar - 3
1 x 145 - 3
1 x 235 - 3
1 x 325 - 3
Added Metal Ace Briefs
1 x 405 - 3
1 x 505 - 3
1 x 550 - 3
1 x 600 - 1
1 x 645 - 3 ugly
1 x 665 - 3 better
Leg Curls
3 x 10
GHR
4 x 15
DB Shrugs
3 x 20
Abs
Brian and Dave both advised me to continue lowering the box. I lowered it another inch from last week. I could really tell a difference. Weird I really could not before raw but with some gear on I really can. I feel as if I am getting better each week. I am still having brain farts from time to time but I realize what I did then correct it. I did this with the 645. I was all over the place and lost my groove. So I fixed this on the 665 set. Felt better and moved better. I really appreciate all the help I am receiving from everyone. The goal in a few months like fall get ready for a meet full power geared.
We have yet added another full time lifter today. We now have 5 of us training everyday and part timers that come in from time to time to squat or bench. Its great having a full crew each day. Defiantly helps on getting a break in between lifts! Everyone did well today.
Looks like more snow is on its way this weekend. Great.
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Post by Joey Smith on Apr 29, 2011 13:59:49 GMT -5
My Powerlifting Watch Rankings for the year 2010:
PLW Lifter Rankings for the Year Full Power Raw:
2010 - 3rd place ranking for squat with 750 @ 283 ... 2010 - 19th place ranking for bench with 500 @ 286
2010 - 49th place ranking for dealift with 615 @ 283
2010 - 5th place ranking for total with 1840 @ 283
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Post by Joey Smith on Apr 29, 2011 14:00:08 GMT -5
01/12/11
Upper Work --------------------------------------------------------------------------------
Foam Roller
Broomstick Swings
Halbert Swings
MM Pull parts
Pec Dec
4 x 20
DB Shrugs
4 x 20
Machine Rear Delts
4 x 20
Forearm Roller
3 sets
I know. Its not allot but I wanted to keep the bar out of my hands and avoid all pushing movements. I am really trying to avoid all things that will make this elbow worse. I am icing, heating and TENS this elbow like crazy each and everyday.
Looking forward to squatting tomorrow to finally feel like I am accomplishing something this week.
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Post by Joey Smith on Apr 29, 2011 14:00:22 GMT -5
01/14/11
Squat Training no box with (VIDEO)
Stretching 20 min
Foam Roller
Broomstick Swings
Shoulder Horn
Stability Ball Stretching
BB Squats
raw warm-ups, belt only, wide stance
1 x bar - 3
1 x 145 - 3
1 x 235 - 3
1 x 325 - 3
Added Metal Ace Pro Briefs
1 x 405 - 2
1 x 505 - 1
1 x 600 - 1
1 x 600 - 1
1 x 645 - 3
1 x 665 - 3
GHR
3 x 15
Leg Curls
3 x 10
Standing DB Curls
3 x 10
Abs
Schwabb advised me not to use a box this week and try and hit depth with the same weight and reps as used last Friday. I tried with the lower weights on using a dip to try and get down as allot of lifter due to try and get depth. I knew with the weight I was uing I would not get to depth but I still wanted to try the dip thing out just to get a feel for it. I may practice this more as I continue if I feel it will help. If not then I will not. The 645 looked like crap and I was all over the place. I got forward on the first rep and could not hit depth on none of the reps. The 665 looked better and felt better. I think I was real close to depth not there but close. This is the first time I have tried to reach depth with this kind of weight in my briefs. Needless to say my ass was kicked when I was done. The reps and get lower really worked me.
I am making progress I think and am looking forward to getting this down. Each week is a step in the right direction. With Schwabb, Dave and Jo always helping me and giving me advice I feel blessed to absorb their knowledge so I can get better and strong(er). Thanks to each of them as always. Thanks to Brian for challenging me this week as well.
The elbow caused me no problems while squatting today. That does not mean I am testing it out Sunday benching. I will not bench and just handle my team. More rest and rehab till I feel confident my arm is ready
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