MR. SMITH Training Log

[Joey Smith]

03/21/11

Max Effort Benchpress Training with (VIDEO)

YouTube - Joey Smith ME Bench Training @ NeboBarbell 03/21/11

10 Min Stretching

10 Min Foam Roller - Lower Back

Broomstick Swings - 3 sets

Shoulder Horn - 3 sets

Smith Plex - 3 sets


BB Bench

raw warm-ups, comp setup, comp grip on all sets

used 6" foam roller on all raw sets for arch

1 x bar - 3

1 x 135 - 3

1 x 185 - 3

1 x 225 - 3

1 x 315 - 3

1 x 405 - 2

Added Metal Ace Pro

1 x 505 x 3board - 1

1 x 585 x 2board - 1

1 x 655 x 1board - 1

1 x 695 x 1/2baord - 1


Rope Tri Press downs

3 x 12


Abs


Had to bench today due to getting back too late yesterday afternoon. All the weights felt light and easy. Everything looks to be on point thus far. I’m just glad to be handling this weight after such a long lay off from heavy shirted bench training. I don’t feel as taxed after shirted benching as I did a few weeks ago either. So that’s good.

As mentioned in yesterdays post our girls travel basketball team had a great weekend in the tournament they were in. 5 straight wins and the tournament victory to boot. My daughter for her first year of travel ball has done really well. I am very proud of her progress and her contribution to the team. The coaches have been real impressed as well. All of the girls she plays with have a couple years travel ball experience on her but you can’t tell it. She is running the offense and defense with them like a vet. These tournaments are very long and take the entire weekend but I really enjoy it. I am so proud of the team and my daughter. I am looking forward to next weekend’s tournament already.

[Joey Smith]

03/22/11

Acc Training
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5 min Jump Rope

10 min Stretching

10 min Foam Roller - Lower Back & Hammies

Broomstick Swings - 4 sets

Shoulder Horn - 4 sets


Leg Press

1 x 300 - 10

1 x 400 - 10

1 x 500 - 10

1 x 600 - 10

1 x 700 - 10


Leg Press Calf Raises

4 x 400 - 50


GHR

4 x 15


BB Shrugs

2 x 135 - 20

4 x 225 - 20

3 x 315 - 15

2 x 225 - 20


Bent Over DB Conc Curls

3 x 40 - 10


Abs


Wanted to test this hamstring tonight with some leg presses and see how it went. Everything went well. No pain at all. That’s a good sign. I have really tried to get this problem rectified so I can get back to working on my squat. I hope next week to start back light pulling and light squatting and test the waters with this.

[Joey Smith]

03/23/11

DE Benchpress Training
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Shoulder Horn

Broomstick Swings

Foam Roller

Stability Ball Stretching

Mini Band Pull parts



BB Bench

raw, comp setup, alternated grips on all sets

used 6" foam roller on all sets for arch

used EFS mini short bands on all sets

1 x bar x cg - 3

1 x 135 x mg - 3

1 x 185 x wg - 3

1 x 225 x cg - 3

1 x 225 x mg - 3

1 x 225 x wg - 3

1 x 225 x cg - 3

1 x 225 x mg - 3

1 x 225 x wg - 3


Seated Chest Press

3 x 10


Rope Press downs

3 x 10


Overhead Mini Tri Ext

3 x 10


Abs


Moving right along with my bench training. Everything thus far is falling into place. I tried to fit my big butt into a 56 Ace Pro bench shirt this week and that was not even happening. The guys tugged and tugged on it and they could never get the sleeves over my forearms. We even used baby powder and it was not happening. Oh well I tried. Now its time to get a custom shirt so I can get some pop. 58 sleeves with 56 chest sounds just about right!

[Joey Smith]

03/25/11

Squat Training with (VIDEO)

YouTube - Joey Smith Squat Training @ NeboBarbell 03/25/11


15 min stretching

10 min foam roller

Broomstick Swings

Shoulder Horn

Mini Band Pull parts

More Stretching

Travel Stick


BB Squats

1 x bar - 3

1 x 135 - 3

1 x 225 - 3

1 x 315 - 3

1 x 405 - 1

Added Metal Ace Pro Briefs

1 x 505 - 2

1 x 600 - 1

1 x 700 - 1


Standing DB Curls

3 x 10


Abs


We had a full house today squatting. I planned on waiting till next week to squat but my hamstring has been feeling pretty good. I started warming up and all felt well so I went ahead and put my briefs on. I did not get too carried away today. Not allot of volume but got some work in. Felt good to have some weight on my back. I really focused on sitting back and trying to get to depth. I am still working on my dip and it seems to be getting better. I will do some light pulls next week and really start working on my form, which needs allot of improvement.

Everyone looked real good today squatting. All my guys look on point and have been hitting their numbers each week in preparation for their meet. I look to see some pr's from each of them. Big Robbie looked real good on his depth and weights he did today. Always good having him down squatting with us. Having his 6'6" frame in our rack really makes things look smaller for sure!

Our travel basketball team tournament for our age bracket got cancelled due to only us and two other teams being in it. I really hate that because our kids were looking forward to it. At least four teams need to be in a bracket. Not sure when our next one is. Scheduling conflicts with field trips and softball are kind of dictating our next tournament but the coaches will get it figured out.

[Joey Smith]

03/27/11

Max Effort Bench Training with (VIDEO)

YouTube - Joey Smith Max Effort Benchpress @ NeboBarbell 03/27/11


Foam Roller

Broomstick Swings

Shoulder Horn

Halbert Swings

Front Plate Raises

Stretching


BB Floor Presses

all sets done close grip

1 x bar - 2

1 x 135 - 2

1 x 185 - 2

1 x 225 - 2

1 x 275 - 2

1 x 315 - 2

1 x 365 - 2

1 x 405 - 6


Seated Chest Press Close Grip

4 x 20


Rope Tri Ext

4 x 20


Pec Dec

4 x 10


Mini Band Pull parts

4 x 10


Abs


I can honestly tell with all this close grip work I have been doing that my triceps power has really increased. I felt I could have done at least 8 or 10 reps with the 405 but did what I was suppose to and shut it down pleased. Its great not having my elbows hurt, my pec hurt or really anything-upper body as of right now. My cycle was written out perfect for me by Hoff. He has been a huge help with keeping me on point and not getting me over trained. I hope to achieve a PR soon!

[Joey Smith]

03/29/11

Acc Training
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15 min stretching

10 min foam roller

5 min jump rope

Broomstick Swings

Shoulder Horn


Leg Ext

3 x 10


Leg Curls

3 x 10


Leg Press Calf Raises

4 x 50


Wide Grip Lat Pull down

3 x 10


Standing DB Curls

3 x 10


Plate Forearm Curls

3 x 15


GHR

3 x 15


Abs


Still holding off doing any deadlifts for now. I will start them back after this meet. No reason to aggravate anything plus I am not pulling at this meet. My hamstring seems to be on the mend. Everything else seems to be at 100% as well.

Coaching soccer and going to basketball practice twice a week plus the traveling when we have tournaments is kicking my but along with work and training but I love every minute of it. These days and times spending with my daughter and watching her develop into a wonderful young lady is irreplaceable. I enjoy these times more than anything. She makes me proud each and everyday with all she does and accomplishes. She makes straight A's and does great in school. She is a driven child already at the age of 10. I admire her in many ways. She is so far ahead of where I was at her age is not even funny. Being a father is the greatest thing there is. I thank the Lord everyday for the blessing he has given me.
__________________

[Joey Smith]

03/30/11

Dynamic Bench Training
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Foam Roller

Broomstick Swings

Shoulder Horn

Smith Plex

Monster Mini Band Pull parts


BB Bench-press

raw, comp set up, alternated grips on each set

used 6" foam roller on all sets for arch

used 50#'s chains on all sets

1 x bar x 50#'s chain x cg - 3

1 x 135 x 50#'s chain x mg - 3

1 x 185 x 50#'s chain x wg - 3

1 x 185 x 50#'s chain x cg - 3

1 x 205 x 50#'s chain x mg - 3

1 x 205 x 50#'s chain x wg - 3

1 x 205 x 50#'s chain x cg - 3

1 x 205 x 50#'s chain x mg - 3

1 x 225 x 50#'s chain x wg - 3

1 x 225 x 50#'s chain x cg - 3


Standing DB Shoulder Press

3 x 10


Overhead Tri Ext with Rope

3 x 10


Abs


Coming to the end of this training cycle. Two more weeks of my bench training and my return to the platform in my bench shirt. Dave was realistic with my planning out of my bench cycle for this meet. He and I both discussed that it had been almost a full year and a half since I had even been in a shirt plus only having 10 weeks to train for this meet and get my technique back and my CNS up to par. He and I both knew this would be difficult but we did not aim for the stars either. Reason being is of course the obvious I just mentioned but I also wanted to get a meet in before the SPF Nationals as well. I am just using this meet as a Max Effort day on my way tot he Nationals looking for a PR. A PR could still happen for this meet but I am also realistic with my timeframe and goals for this meet. I just want to get my feet wet again and use this as a warm-up to get ready for my real PR in June. So far I have hit all my numbers as planned. My opener is low and safe which it should be. I will shoot for something moderate on my second as planned as see how that goes and make a on the fly decision for my 3rd based on how everything is going and how the weight feels in my hands. I am very excited to be back in my gear but I am also aware I am not where I want to be yet. I want to get back to where I was heading before I got injured and go beyond that. I have several goals this year. I am ready to get started achieving them.

[Joey Smith]

04/01/11

Squat Training with PR & (VIDEO)


YouTube - Joey Smith Max Effort Squat Training @ NeboBarbell 04/01/11


Jump Rope

10 min stretching

10 min foam roller

Broomstick Swings

Rope Stretching

Shoulder Horn



BB Reverse Band Squats

raw warm-ups, wide stance, rev bands

1 x bar - 3

1 x 145 - 3

1 x 225 - 3

1 x 315 - 3

1 x 405 - 3

Added Metal Ace Pro Briefs

1 x 505 - 1

1 x 600 - 1

1 x 700 - 1

1 x 800 - 1

1 x 850 - 1


Abs


Had reverse band heavy single squats on tap tonight for myself. I wanted to get up in the 800's to see how well I would handle the weight tonight. Everything felt good and smooth. I am very happy with my progress thus far. I still have a long way to go with my technique but each session I seem to be dialing it in better each time. My first squat suit is on its way and I am very excited to get it and start training with it. I have had allot of help thus far with my squats and I thank each of them. Schwab and Dave Tate have really helped me allot and I appreciate their guidance. I hope sometime near the end of the year to be ready for a full power geared meet. Like I said I have a long way to go still but I am ready to put the work in to get where I want to be.

Tim, Devon and Charlie looked real good on their squats tonight as well. Tim did 605 tonight that was high but it’s a training lift and a confidence booster the way he handled it. He just needs to get it in the hole at a meet and he has a meet PR awaiting him. Thanks to my guys for their help and support. No one can do this by himself or herself.

[jake12]

Hello.
My coach told me to start accept steroids. I am new to all of this. After all,it's not secret, that steroids is
the most effective means for a set of lean muscle mass and increase strength. I decided to try.
On another forum, peole advised me a website where you can buy them.thepharmacom.com.
Some of you made the order on this site?What are you thinking about it?

[davecasle]

Jul 8, 2016 10:49:55 GMT -5 jake12 said:

Hello.
My coach told me to start accept steroids. I am new to all of this. After all,it's not secret, that steroids is
the most effective means for a set of lean muscle mass and increase strength. I decided to try.
On another forum, peole advised me a website where you can buy them.thepharmacom.com.
Some of you made the order on this site?What are you thinking about it?

I get my steroids there for a long time. For a once I had some difficults with delivery service.

Now there isn't problems with delivery.

P.S This is my last order there