I’ve done smith machine bottom position squats most every day for a few weeks now.
My quads have grown fast, maybe it’s muscle memory, maybe not.
Either way that’s added bodyweight, and that improves the effectiveness of chins.
Yesterday I hit my first REAL grinder rep on the movement (bottom position squats) at 3p25,10, locked it out, but was not going to be able to lower it to the starting position – I racked it at the top.
(Likely the hardest squat I’ve done at planet fitness. It was a true 1rm.)
After that I did upright rows/high pulls, btn press, and shrugging in the smith without straps.
Stronger than I expected on them shrugs, and a ways to go.
You redesign your physique with heavy squats, weighted chins, machine curls, forearm work, neck work, ab wheel, and bunches of pushups.
My appetite is silly high right now, being close to gomad, and in the last few days I may have drank more than a gallon on one of em.
A 16oz container of cream in about twenty four hours over corn cereal ended up an incredibly anabolic thing, and put my mind on Vince Gironda’s “hormone precursor diet”.
I feek good on that high a saturated fat intake.
Must be gaining weight.
You can see muscle being put on everywhere.
275 with abs ain’t far!
I was thinking on getting proper man’s strength looking at myself in the bathroom mirror.
•I could be 270 right now.
•That’s 3p on the btn press in the smith.
•HSPU is a shorter range of motion
•Work to 3p on btn, and hspu for the same reps is a lock.
When realizing you’re nearly at 270 on a shoulder press variation, 315, 365, they don’t sound so ridiculous anymore.
I’ll bottom position smith squat 6p at pf.
That’s past a 500lb squat, doing so at planet fitness.
Making the place work.
Making the place work.
Making the place work!
You want to be this jacked beast?
You’ll make it happen.
I know how to train, and it’s a superpower.
All those kids I give training and diet advice to?
They tend not to implement, and that’s fine.
There’s more ground beef on the shelves for me, more plates available for me to load up the smith machine with.
I want a house, home gym, and to train clients at the same.
And right now?
Right now I’m at planet fitness getting jacked!
I thought I’d end on that note, but there’s one more thing to write :
On the main movements :
10×1,3, or 5 on some, mostly the smith machine lifts, and weighted chins.
10×10 occasionally for volume.
Stuff like machine curls and pushups you just get the volume in on, not a set set and rep scheme.