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MR. SMITH
12-04-2007, 02:46 PM
My name is Joey Smith. I am a bench only lifter. I am 33 years old, live in Nebo, NC and train with a great group of lifters here in NC. I have only been doing equipped benching for a lil over a year now. I am proudly sponsored by AtLarge Nutrition. I am also sponsored by EliteFTS and APTPROWRISTRAPS. I will start posting some of my workouts starting back in November till now. Look forward to learning and meeting some of you guys/gals.


Other info about me:

PLUSA TOP 100 2 YEARS IN A ROW BENCH IN 275 lb CLASS

275 lb. / 125 Kg Top 100 from 05/05 Ė 04/06
Joey Smith
Bench
Done on 04/01/06
Amount benched 630#ís
57th place
PLUSA issue Vol. 29 No. 10 July 2006

275 lb. / 125 Kg Top 100 from 04/06 Ė 05/07
Joey Smith
Bench
Done on 05/12/07
Amount benched 730#ís
16th place
PLUSA issue Vol. 30 No. 10 Aug. 2007



Competition Results:

- 2000 Hendersonville, NC Vision RAW 10th Ann. - 450#'s benched in 242's - 3rd Place

- 2002 Hendersonville, NC Vision RAW 10th Ann. - 470#'s benched in 275's - 4th Place

- 2003 Ashville, N.C. RAW Bench Championships - 475#'s benched in 275's - 3rd Place

- 2004 West N.C RAW Bench Press Championships - 490#'s benched in 275's - 2nd Place

- 2004 Mooresville, N.C. RAW Y.M.C.A. Champion - 500#'s benched in 275's - 2nd Place

- 2005 Winston, NC IBF RAW Bench Championships - 525#'s benched in 275's - 1st Place

- 2005 Charlotte, NC Y.M.C.A. RAW Championships - 475#'s benched in 308's - 1st Place

- 2006 Winston, NC IBF 5th Annual Bench Classic - 630#'s benched in 275's - 1st Place
- Set new IBF bench record in 275's
- Won Best Overall Male Lifter

- 2006 Mt. Airy, NC Push Pull Championships - 635#íS benched in 275ís Ė 1stPlace
- 565#ís Dead lifted in 275ís
- Totaled 1200#ís

- 2005 Irmo, SC APF State Championships - 630#ís benched in 275ís 1st Place

- 2006 Clayton, NC APF State Championships - 639#ís benched in 275ís 2nd Place

- 04/01/06 Mt. Airy, NC APF Full Power/ Bench - 700#ís benched in 275ís 1st Place
- Set new NC APF bench record in 275's
- Won Biggest Bench of Meet Plaque
- Won Best Bench 220#ís and above Plaque
- 61# Meet PR!

- 06/03/06 Las Vegas, Nevada APF Senior Nationals - 655.7#ís benched in 275ís 5th Place

- 01/27/07 Clayton, NC APF State Championships - 705.2#ís benched in 275ís 2nd Place

- 02/24/07 Charleston, SC APF Push/ Pull RAW - 500#ís benched in 275ís 1st Place

- 05/12/07 Mocksville, NC Travis Mash APF Meet - 730#ís benched in 275ís 1st Place

- 06/15/07 Daytona, Fla APF Senior Nationals - DNF Hurt Shoulder in 1st bomb

MR. SMITH
12-04-2007, 02:48 PM
10/26/07


ME BENCH

RAW FLOOR PRESSES, CLOSE GRIP

1 X BAR X CG - 3

2 X 135 X CG - 3

2 X 225 X CG - 3

2 X 315 X CG - 3

2 X 405 X CG - 3

2 X 455 X CG - 1


ADDED METAL VIKING PRO

STAYED ON FLOOR IN POWER RACK

STATIC HOLDS

1 X 500 - 10 SECONDS

1 X 585 - 10 SECONDS

1 X 675 - 10 SECONDS

1 X 765 - 10 SECONDS

1 X 800 - 3 SECONDS

Man I was killed on that last one I could not hold it long for nothing!....


TRI PRESSDOWNS WITH ATP TRI STRAPS

6 X 1PLATE - 15

MR. SMITH
12-04-2007, 02:48 PM
10/29/07


Thanks for checking me out James, I am glad your back posting my friend....Greg, dont worry the dogg wont get ya bro....I talked with Jason Coker this weeknend he he told me about his great meet....congrats on the 749 @ 198 bro....what a beast!....I also talked with Phil Harrington, he had a meet as well....he finally benched him a 600# bench and he squated 925! @ 198....damn these 198ers are killing it, they are making the rest of us have to work even harder....Congrats to both of them....We hit some legs today....Here it is....


ME RAW SQUATS

RAW WARMUP

2 X BAR - 3

2 X135 - 3

ADDED DOUBLED PURPLE BANDS

2 X 135 X DOUBLED PURPLES - 3

2 X 225 X DOUBLED PURPLES - 3

2 X 315 X DOUBLED PURPLES - 3

2 X 405 X DOUBLED PURPLES - 1

1 X 225 X DOUBLED PURPLES - 10


LEG EXTENSIONS

8 X 210 - 15


SEATED CALF RAISES

3 X DOUBLED GREENS ON CALF RAISE - 20

3 X DOUBLED GREENS ON CALF RAISE X 45# PLATE - 20

3 X DOUBLED GREENS ON CALF RAISE X 2 45#PLATES - 20


ABS

MR. SMITH
12-04-2007, 02:49 PM
11/01/07


Bb Srugs

2 X Bar - 20

3 X 135 - 20

5 X 225 - 20

5 X 315 - 20


Bb Bent Over Rows

2 X 135 - 10

4 X 185 - 10


Wide Grip Lat Pulldowns

4 X 4plates - 10


Vbar Lat Pulldowns

4 X 4plates - 8


Bb Curls With Ez Bar

8 X 105 - 10


Neck Harness Work

2 X 20 - 10

2 X 25 - 10


Situps

MR. SMITH
12-04-2007, 02:49 PM
11/02/07


Had a great night tonight, alot of learning and good lifting and shooting the ****....one cant say enough about Greg Crook....great guy, lifter and sexy mother****er!....He drove alll the way down to our spot tonight and we had a great time....once againGreg was hitting PR's and him and Rod where teaching me some new things to help my lifts out....they really worked thanks guys....we did not go real heavy tonight but this was done with purpose for practicing new things and re learning my Metal shirts....Thanks Greg for coming down, we enjoyed having you....here it is....


ME BENCH

RAW, WARMUP, COMP SET UP, COMP GRIP

2 X BAR - 3

2 X 135 - 3

2 X 225 - 3

ADDED 2BOARD

1 X 315 X 3BOARD - 3

1 X 400 X 3BOARD - 3

ADDED METAL VIKING PRO 56

ADDED 1BOARD

1 X 500 X 1BOARD - 3

3 X 585 X 1BOARD - 1

1 X 585 X 1BOARD - 3

RAW, CLOSE GRIP, COMP SETUP, 2BOARD

1 X 315 X CG X 2BOARD - 17


Thanks guys for the useful info and help....

power + learning technique = bad ass bench presser

still learning the technique....

MR. SMITH
12-04-2007, 02:50 PM
11/05/07


Decided to do some curls for the girls tonight. I have not done this much bis in a long ass time. I like doing them every once in awhile when my elbows can handle it....starting to get chilly up here in the mountains....Here it is....


SEATED DB HAMMERS

2 X 30'S - 10

1 X 35'S - 10

1 X 40'S - 10

1 X 45'S - 10

1 X 50'S - 10

1 X 55'S - 10

1 X 60'S - 10

1 X 65'S - 10


EZ CURL BAR CURLS

8 X 95 - 15

10 X 105 - 10


SEATED CONCENTRATION DB CURLS

5 X 30 - 10

5 X 35 - 10


BB REVERSE CURLS

8 X 65 - 8


BB FOREARM CURLS

10 X 95 - 25


HANDGRIPPER WORK

ABS

MR. SMITH
12-04-2007, 02:50 PM
11/06/07


Shoulder is still getting better each week. I have been laying back on speed day some to just let my shoulder get some rest. It has seemed to help. Went and volunteered at my daughters school today doing odds and ins around campus and fixing bikes. That was cool. Ate breakfast with her and lunch. That was fun chillin with the kids and seeing some dads I went to school with. Also my daughter got student of the month in her music class. She will be awarded best music student at our PTO meeting Thursday night. I am so proud of her. She never stop amazing me at all the thing she can do. Stuff I could never do at her age. Hell she is better on the computer than me and she is seven!....Well here it is....


DE BENCH

RAW, CLOSE GRIP, COMP SETUP

2 X BAR - 10

1 X 135 - 10

1 X 135 - 3

ADDED MONSTER MINIS AND QUADRUPILED THEM, CLOSE GRIP

2 X 135 X COSE GRIP X QUAD MONSTER MINIS - 3

7 X 225 X COSE GRIP X QUAD MONSTER MINIS - 3

1 X 225 X COSE GRIP X QUAD MONSTER MINIS - 20


FRONT DELT RAISES STANDING ON MINI BAND

4 X 25


ROPE TRI PRESSDOWNS

4 X 1PLATE - 15


FAT BAR TRI PRESSDOWNS

5 X 2PLATES - 10


MINI BAND PULL APARTS

4 X 10


ABS

MR. SMITH
12-04-2007, 02:50 PM
11/09/07


Man that PTO meeting got me all tore up. I told yall that my daugher was gettign student of the month which she did, but what I did not relize is that she got student of the month out of the whole school for the school music class! My daughter is in the second grade. Man, you talking about a proud daddy. Then she sang during an intermission and I just broke down!....She makes my heart bust out of my chest. She has completed my life. I can not tell ya how it made me feel when she ran up to me in front of 700 people and jumped in my arms. Mushy me....oh well she can bring it outta me....well we did some back work tonight....I will be trying to do my ME Bench days with my old bench coach on Sundays now. I am speaking of Chris Cooke. The best bench presser thats ever benched in NC....Until someone hits 905 plus he owns that title....so hopefullt we will have a good group again and get to some serious **** here real soon....like Sunday!....Here it is....


MEDUIM GRIP LAT PULLDOWNS

3 X 1PLATE - 10

2 X 2PLATES - 8

2 X 3PLATES - 8

2 X 4PLATES - 8

2 X 5PLATES - 8

2 X 6PLATES - 6


BENT OVER BB ROWS

2 X 135 - 10

4 X 185 - 10

4 X 225 - 8


LAWNMOWER PULLS WITH DB

5 X 120'S - 10


BB SHRUGS

6 X 225 - 20


LAT PULLS WITH APT STRAPS

5 X 4PLATES - 5


BAND PULLAPARTS WITH MONSTER MINIS

5 X 20


SIDE LAT DELT PULLS WITH MONSTER MINIS

4 X 10


ABS

Bohizzle
12-04-2007, 02:50 PM
Great to see u posting here! looking forward to seeing some huge numbers in here!

You must be a very proud father, having such a wonderful girl! Keep helping her along and maybe one day she'll have a big career in music!

Andrew

MR. SMITH
12-04-2007, 02:51 PM
11/11/07


Man it felt great being back at GCBB today. Now I must admit it was hard as hell getting up at 6a.m. on Sunday morning and driving 2 hours to train but it was well worth it!....I forgot how smart and knowledgable Chris Cooke is....the man has helped me so much it aint funny....Having Cooke, Barry Wood, Rodney, Jack there was like old times....this will be a every two week venture....I am excited these guys are helping me. One is not complete with a fantastic team and support. I thank all these guys for their time and help. I have not really made the announcement but ElitFTS/ Metal has decided to fully sponsor me. Man am I proud of this. This is really overwelming. I have had so many people help me get to where I am. I thank all of them. I will make some changes to make me better, stronger, smarter, than ever. I so much look forward to this partnership with the EliteFTS family. I look forward to all the knowledge I will gain from this. Thanks again evryone whom has called, text, and e-mailed me their support. I really apprciate it. Well here it is....


ME BENCH

RAW, WARMUP, COMP SETUP, COMP GRIP

2 X BAR 10

2 X 135 - 3

2 X 225 - 3

2 X 315 - 3

ADDED 3BOARD

1 X 405 X 3BOARD - 3

1 X 500 X 3BOARD - 1

ADDED METAL VIKING PRO 56

1 X 500 X 3BOARD - 1

1 X 585 X 3BOARD - 1

1 X 675 X 3BOARD - 1

1 X 765 X 3BOARD - 1

1 X 800 X 3BOARD - 1

NO BOARDS

2 X 405 - 1 (WORKED ON SET UP)


TRI CABLE PRESSDOWNS

4 X 140 - 20

4 X 130 - 15

4 X 160 - 15


Well this was great to handle the 800 even though it was a 3board....the shoulder felt great, the weight moved very fast and very easy. Thanks guys!....

MR. SMITH
12-04-2007, 02:51 PM
11/13/07


What a wonderful day today....amn it was nice....I had to run a route with one of my carriers last night till like 7 this morning....hell I had been up for 22 hours, got sick and felt like **** all day....took my daughter to gymnastics today....I really thought in the beginning this **** was a waste of maoney but man she is doing fantastic....her mobility and agility is greatly improving and she can finally do a summersalt, something I could never do or will....she is making daddy more proud all the time....Here it is....


LEG CURLS

2 X 70 - 12

2 X 80 - 12

2 X 90 - 12

2 X 100 - 10

2 X 110 - 10

2 X 120 - 8

2 X 130 - 8


BB SQUATS

7 X 225 - 10


SEATED CALF RAISES

5 X GREEN BAND DOUBLED X 1PLATE - 20

5 X GREEN BAND DOUBLED X 2PLATES - 20


MONSTER MINI BAND PULLAPARTS

8 X 20


BROOM STICK TWISTS

8 X 26


MONSTER MINI FRONT DELT RAISES

4 X 12


SEATED FOREARM PLATE CURLS

7 X 35# PLATE - 20


STANDING REVERSE BB FORARM CURLS

4 X 95 - 20


HANDGRIPPER WORK

ABS

MR. SMITH
12-04-2007, 02:52 PM
11/19/07


Ok I first wanted to tell about the IPA Nationals I went to this weekend in York, PA. This was a great meet with allot of great lifts made on Saturday. I went up with some of our NC Lifters to help and support. I went with Greg Crook, one of my training partners from TEAM TORTURE in Monroe, NC. He and some of his crew came, Spayed, Will, and Mark. Mark I believe used to train with Matt Krock. He is new down here with us country mountain men. He has a great attitude and is very committed to helping out and supporting his new teammates. We all came up to help and support Brett Rapp from Raleigh and a couple of his guys from his gym. Brett is the new UPA State Chairman here in NC and we are looking forward to him putting on some great meets. Also we were here to support Hannah Johnson with her Coach Chris Mason and his wonderful wife Kristy. Steve Maxon and Derek Wilcox were on hand helping out and supporting Cheryl as well. I got to meet some great people as well. I got to meet Donnie Thompson whom I think is the biggest human being I have ever met in my life. Plus he is an extremely nice guy to boot. I look forward to driving down to Columbia soon and training with him and his crew. The girl from the Ukraine Taya Kuznetsova was something else. I think she broke like 3 or 4 world records and won best female lifter. The man that stole the show was the man who was visually impaired. I can not remember his name but this guy was phenomenal to watch. Lifting without the ability of site is remarkable. He put up some great numbers as well. Getting to spend time with Jeff McVickers crazy ass is always a plus as well. We will be planning a trip to him or him to us as well soon to learn some things and probably get into some trouble! He did show me and Greg a great shirt trick that I am looking forward to implementing this week too. Thanks for that bro! I want to congratulate Brett Rapp on his performance. Even though it was not what he wanted we were still proud of our boy. There will be other meets my friend for you to accomplish your next PR's at. Congrats to Cheryl. Congrats to Hannah as well. It is always great seeing her perform. Great seeing Matt and that bad ass tattoo of his! Hell he was getting more attention on his physique than his tat! Big Gene did a great job judging at this meet. This was a great venue to have a meet. I look forward to competing here next time. On our training today just some back stuff. Building on the base. Here it is....


BB SHRUGS

5 X 135 - 20

6 X 225 - 20

6 X 315 - 15

6 X 405 - 10


DB PULLOVERS

6 X 120'S - 10


V BAR LAT PULLDOWNS

5 X 3PLATES - 8

5 X 4PLATES - 8


FRONT DB DELT RAISES

2 X 30'S - 10

2 X 35'S - 10

2 X 40'S - 10

2 X 45'S - 10


SIDE DELT EXTENSIONS WITH MONSTER MINI

10 X 12


SIDE DELT DB RAISES

4 X 40'S - 10

4 X 45'S - 10


HANDGRIPPER WORK

ABS

MR. SMITH
12-04-2007, 02:52 PM
11/20/07



We decided to get heavy tonight on our RAW squats. Rodney pushed me hard tonight and I am glad he did. We both had a good night for training squats. I really want a RAW 700# squat one day. One of these day we will purchase or have a monlift built. So for now we will have to continue to walk this **** out which I hate. I have supplied some vids of us squating. Here it is....


ME SQUATS RAW

2 X BAR - 10

2 X 135 - 10

1 X 225 - 5

1 X 315 - 3

1 X 405 - 3

1 X 455 - 3

1 X 500 - 3

1 X 600 - 2 (PR)


LEG EXTENSIONS


3 X 190 - 12

3 X 220 - 12

3 X 240 - 12


CALF RAISES

4 X 20


ABS


Joey doing 600 x 2

http://www.youtube.com/watch?v=n8vFmvCE1r0


Rodney doing 500 x 3

http://www.youtube.com/watch?v=Sml08BBEyi4

MR. SMITH
12-04-2007, 02:53 PM
11/24/07


I went out to shop like a dumb ass Friday. I have never seen so many damn people out in my life. I finally decided to break down and by a Vizio 37" HDTV FLatscreen from Wal-Mart. The problem was I trid to get one at the Wal Mart here in town and they were sold out so I went to the next county over where they were holding one for me. I get ther eand I had the last one in the store in my posession. I had 2 people offer me cash for it. I did not budge and took it home where I spent the next 5 hours hooking it up to my DVD, VCR (YEAH I STILL HAVE ONE), Directv Sat., and a new surround sound system I purchad month ago for this purpose. After all this time it was ready to go and man its fantastic. I have a Theater in my bedroom now!....I cant wait to watch football on this thing Sunday. Well today, Saturday Sam Byrd called me up and said he was in town. His parents own a home here in the mountains near me and he come up on the holidays to visit. He brought me a Texas Power bar I had been needing. The one I got is bent. So we talked for awhile and talked some ****. Sam looks great. He is every bit 230 right now. He tried to say 220 but there aint no way. I took some pics of us and left to go lift. Thanks Sam. It was great seeing you as always. Josh and I did some arms, neck and stuff. We took some pics and a vid of a great band curl excesise I like to do. Check it out. We used a green band adn stood on a 4" box to add to the intensity at the top of the motion. Hope everyone had a great Holiday. Here it is....


DB HAMMERS

2 X 30'S - 10

1 X 35'S - 10

1 X 40'S - 10

1 X 45'S - 10

1 X 50'S - 10

1 X 55'S - 10

1 X 60'S - 10

1 X 65'S - 10


SEATED DB CONCENTRATION CURLS

5 X 40'S - 10

5 X 45'S - 10


STANDING BB CURLS

3 X 135 - 10


STANDING EZ CURL BAR WITH GREEN BAND

3 X BAR X GREEN BAND - 10

3 X 35 X GREEN BAND - 10

3 X 45 X GREEN BAND - 10


SEATED FOREARM PLATE CURLS

5 X 35# PLATE - 20


NECK HARNESS

3 X 40# DB - 15

3 X 50# DB - 15


HANDGRIPPER WORK


Here is a vid of Josh doing the EZ Bar Green Band Curls....


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Josh, Sam, Joey

http://i78.photobucket.com/albums/j109/joey_smith_2006/100_1846.jpg


Me Curling

http://i78.photobucket.com/albums/j109/joey_smith_2006/100_1848.jpg


The Set Up

http://i78.photobucket.com/albums/j109/joey_smith_2006/100_1849.jpg

MR. SMITH
12-04-2007, 02:53 PM
11/26/07

Well I am not a happy man. My golden retriever, "Nemo" was hit by some ******* that did not care to stop this weekend. I came home yesterday (my wife had just left 45 min before I got back)and my father in law whom lives next door walked over to the yard and told me something had happened to Nemo. I could tell by the look in his face it was something bad. Nemo is 4 years old. I bought him when he was 12 weeks old as a birthday present for my daughter. He is the smartest dog I have ever seen and definitely part of the family. We take him with us all the time. He love riding in the back of my truck and swimming when I ride my 4 wheeler in the woods (we have some big ponds on our property for him to frolic upon. Anyways my father in law tells me this and I see Nemo across the yard limping really bad. I run over to him and he is bloody and scared up pretty bad. I notice that his right front leg is in bad shape. It looks broke. I call the vet and tell her what had happened and she said bring him in fast. I pick him up and put him in the truck and haul butt to the vets. I call my wife and tell her what happened and she starts freakin out along with my daughter. We all get the vets at the same time. My wife and daughter are crying while I am carrying him inside the office. The vet takes him inside the X ray room and checks him out. The vet comes out and said his right front leg was broke into three pieces. She went on to tall me they would have to do surgery on him and that he would have to stay a few nights. Boy this did not go over well. My daughter is all to pieces. I told the vet to get it done and fix him back. So they did surgery today and said everything went well. We will pick him up tomorrow and bring him home. I am not looking forward to this vet bill but he is a part of our family and my little girls face of pleasure when he gets home will be irreplaceable. I will take some pics so you can see him. He has pins and stuff in his leg. This dog is very energetic so I hope we can keep him contained so he can heal up.


We did some legs today and I about puked for some reason. Hell I was winded today for some reason. Myself, Josh and Rod had a good workout. Here it is....


RAW SQUATS

3 X BAR - 10

3 X 135 - 10

3 X 225 - 10

1 X 315 - 10

1 X 405 - 10


SEATED CALF RAISES

4 X DOUBLE GREEN BAND - 20

4 X 1PLATE X DOUBLE GREEN BAND - 20


STANDING BB SHRUG CALF RAISES

5 X 135 - 20

5 X 185 - 20


JUMP ROPE

3 X 30


BB SHRUGS

4 X 135 - 20

4 X 185 - 20

4 X 225 - 20


FRONT DELT DB FLYS

3 X 20'S - 12

3 X 30'S - 12


BROOM STICK SWINGS

4 X 26


ABS

HAND GRIPPER WORK

MR. SMITH
12-04-2007, 02:54 PM
Well quite a busy day today. Tuesday are always long. I have to do all my employees bills and checks and that takes all day. Plus I have to go back into tonight to hand them out and check on everything. I am the Circulation District Manager for our News paper here. After getting everything donr the vet called and said Nemo was ready to come home. I picked up my daughter and we went and got him. After dropping $800 we checked him out and he was so excited he pissed all over the place. I wishe dI could make everybody do that!....lol....We went by Wal Mart and got a kennel to put him in while we are not at home so he cant destroy anything while were not home plus it will force him to rest and sty off his feet. He got about 30 staples. We have an oppointment in 10 days to have them taken out. He is glad to be home. I am too. My daughter is playing nurse for him. They crack me up. Anyways I want to thank everyone for their support and prayers. I really thank you. My family says thank you as well. I was not able to train today but I will make that up tommorrow. Priorities come first. Family that is. Thanks again here are a few pics of Nemo and my daughter.


http://i78.photobucket.com/albums/j109/joey_smith_2006/100_1851.jpg


http://i78.photobucket.com/albums/j109/joey_smith_2006/100_1856.jpg


http://i78.photobucket.com/albums/j109/joey_smith_2006/100_1853.jpg


http://i78.photobucket.com/albums/j109/joey_smith_2006/100_1857.jpg


http://i78.photobucket.com/albums/j109/joey_smith_2006/100_1854.jpg


;)

MR. SMITH
12-04-2007, 02:54 PM
Well Nemo did ok last night. He was up and down and just excited about being home. I am going to post pics each day from the IPA Nationals in York, PA last weekend we took. The first two I am posting is of my boy and training partner Greg Crook. Greg was the Senior Nationals Champion last year in Vegas for the 181's. He is a super guy and a great friend. He and Jonathon Couick are the founders of TEAM TORTURE in Monroe, NC. Jonathan has a great gym to train at with some fantastic guys and gals there. They are very well respected here and NC and I consider it to be an honor to be associated with such a great group of lifters. Greg also along with Chris Cooke and Rodney Coates are my bench advisors. They watch me and work on my form. Greg has taught me some new things that I am trying out that really seem to work. The next pic is with Big Gene. He did a great job at this meet and it was a hellofva a venue. We did some back stuff tonight and a lil bit of bench due to me not being able to meet my DEBench obligations due tothe family crisis of Nemo....Also I am providing a video of a excersise me and Josh came up with using a BB, Chains, Plates, 4" box. Not sure what to call it but it really works my front delts and lats. Here it is....


11/28/07


DOUBLE HANDLE PULLDOWNS TO FACE

2 X 1PLATE - 12

2 X 2PLATES - 12

2 X 3PLATES - 10

2 X 4PLATES - 10


MONSTER MINI BAND PULL APARTS

6 X 15


RAW BENCH

3 X BAR - 5

4 X 135 - 5

5 X 225 - 10


BEHIND THE NECK PULLDOWNS WITH WIDE BAR

6 X 4PLATES - 10


BENTOVER BB, CHAINS, 4" BOX, PLATES ROWS

3 X 100#'S CHAIN X BAR - 12

3 X 100#'S CHIAN X 25# PLATE X BAR - 12

3 X 100#'S CHAIN X 50# PLATE X BAR - 12

3 X 100#'S CHAIN X 100# PLATE X BAR - 12


FRONT DELT DB RAISES

5 X 30'S - 10


HANDGRIPPER WORK

ABS


VIDEO:

http://www.youtube.com/watch?v=KLZiz7IZbh8

MR. SMITH
12-04-2007, 02:54 PM
It was great getting up with my boys tonight and training.I have not been able to get some consistent ME Bench training for awhile do to, injury, enough spotters, injury, work, injury, time schedules with my partners and stuff. I think we have it all together now on time schedules. I hope. It was great seeing everyone and lifting tonight. Everyone did great. Greg Crook hit a big PR tonight. Lynn Hodges was on a mission tonight for sure. Hell he was killing everything. Rodney did real well. Brandon Pane aint been in a shirt in 6 months and had 2 PR's! Cory looked real strong. Plus we had Mark and LeVan spotting, loading plates, and helping out. Thanks guys for your help. Plus myself. I got a new Metal Bash this week, which I have never used one of these before and was very anxious to try it out. I have not had but 5 or 6 ME shirt workouts since June due to my shoulder and all I have worn since I have started was a Metal Viking Pro (which I love). So this was anew experience for me with a different shirt, groove, feel, blah, blah blah. It will take me several times to get used to this shirt and the feel of it. We did the inside out putting it on and also twisting the sleeves, which I did, not do till the last set. It has some great pop out the bottom. It is different though. I will test it a few more times and try to figure it out. I am going to post some vids from tonight as well. Thanks for all the help tonight guys. Great seeing everyone. See yall again soon.










11/30/07


ME BENCH

RAW WARMUP, COMP GRIP, COMP SETUP

2 X 135 - 3

1 X 225 - 3

1 X 315 - 3

1 X 405 - 3


Added New Bash size 60
Added 3board, Comp Grip, Comp setup

1 X 500 X 3BOARD - 1

1 X 585 X 3BOARD - 1

Take away 3board use 2board

1 x 675 X 2BOARD - 1

1 x 765 X 2BOARD - 1

Take away 2board use 3board

1 x 805 X 3BOARD - 1 (ugly)

1 X 805 X 3BOARD - 1 (very fast, but my back slide due to being wet but still fine)


The first 805 I did not bring the bar out far enough. So I was starting out over my chest,not closer to my belly. My fault. The second 805 was done only after a 60 second break due to me getting pissed off after the first. So I got my head out of my ass and we brought the bar out to where it needed to be this time and it flew up like 135. The only problem was my back slide when I drove in with my legs. My stupidity for not getting my backed wiped off first. Well this is how you get better by making aistake and learning from them.



Joey Smith 675# 2board Benchpress @ GYM 365 11/30/07

http://www.youtube.com/watch?v=wiQC-jWs4_g&eurl=http://asp.elitefts.com/qa/training-logs.asp?qid=63148&tid=


Joey Smith 765# 2board Benchpress @ GYM 365 11/30/07

http://www.youtube.com/watch?v=xcilcyaRk6U&eurl=http://asp.elitefts.com/qa/training-logs.asp?qid=63148&tid=


Greg Crook 625# 2board Benchpress @ GYM 365 11/30/07

http://www.youtube.com/watch?v=EYQGSWe0elc&eurl=http://asp.elitefts.com/qa/training-logs.asp?qid=63148&tid=


Lynn Hodges 625# 3board Benchpress @ GYM 365 11/30/07

http://www.youtube.com/watch?v=uC-F6kyCdgc&eurl=http://asp.elitefts.com/qa/training-logs.asp?qid=63148&tid=


Rodney Coates 585# 2board Benchpress @ GYM 365 11/30/07

http://www.youtube.com/watch?v=95lVnlFXtRw&eurl=http://asp.elitefts.com/qa/training-logs.asp?qid=63148&tid=


Corey Brown 455# 3board Benchpress @ GYM 365 11/30/07

http://www.youtube.com/watch?v=AN4WlnZIr8o&eurl=http://asp.elitefts.com/qa/training-logs.asp?qid=63148&tid=


Brandon Pane 545# 3board Benchpress @ GYM 365 11/30/07

http://www.youtube.com/watch?v=gBoQiN4FCYo&eurl=http://asp.elitefts.com/qa/training-logs.asp?qid=63148&tid=

MR. SMITH
12-04-2007, 02:55 PM
Well this was a very productive weekend. Christmas tree, lights on house, decretive blow up Santa in yard and lighted rein deer that move are ready for the local rednecks to drive by and spot light. Thanks goodness all this mess is over. My daughter loves this time of year. She is completely into helping when it comes to Christmas decorations. Now cleaning her room thatís another thing. Did some online shopping for gifts as well. I love the Internet shopping. I do know this my CNS was shot Saturday due to the benching we did Friday night. I felt like I had been in a car wreck. But it felt great to feel that way though. I look forward to training with Chris Cooke this weekend. I am providing some more pics from the IPA Nationals. The first is of my girl Taya Kuznetsova and me. This young lady absolutely blew everyone away at this meet. I think she broke 4 IPA world records. All of her lifts were amazing to watch from just a small woman. Squatted like a high 3, benched a low 2, and pulled a mid 3. Amazing. The next pic is of Will, Me, and Greg getting ready to help Brett. Rodney and I did some heavy back work tonight. Here it is....


FRONT LAT PULLDOWNS WITH WIDE GRIP

2 X 2PLATES - 10

3 X 3PLATES - 10

3 X 4PLATES - 10

3 X 5PLATES - 10

3 X 6PLATES - 8

2 X 7PLATES - 5

1 X 8PLATES - 5


BEHIND NECK LAT PULLDOWNS WITH BANDS AND WIDE BAR


2 X GREEN BANDS DOUBLED - 10

3 X PURPLE BANDS DOUBLED - 10

3 X PURPLE AND MINI DOUBLED - 10


DB PULLOVERS

5 X 120'S - 8


FRONT REVERSE GRIP PULLDOWNS

6 X 3PLATES - 10


BB FRONT DELT RAISES

5 X 12 X 2SEC PAUSE - 12


HANDGRIPPER WORK

ABS


Here is a vid of the DOUBLED GREEN AND DOUBLED MINI LAT pulldown I did. I was sitting on a 13" box with the bands attached to our power rack. Vid is not the greatest quality due to lighting and camera. It will due though I guess.


http://www.youtube.com/watch?v=X4OdtqjZ5Cg&eurl=http://asp.elitefts.com/qa/training-logs.asp?qid=63301&tid=


The pics you will have to see at my EliteFTS training log....

http://asp.elitefts.com/qa/training-logs.asp?qid=63301&tid=

Lones Green
12-04-2007, 04:04 PM
nice to see you on here joey, ive been checking out your log on EFS lately.

Chris Rodgers
12-04-2007, 06:18 PM
I have read your log on EFS as well. Good to see another big name lifter joining this site.


How is your dog's recovery going? My first dog was a Golden Retriever. I now have an Akita/Pitt mix pictured in my avatar. I hope all is well.

chris mason
12-04-2007, 08:09 PM
Joey is one of our sponsored lifters and someone we are very excited to have here. Joey is both very strong and has the look that a lot of trainees want. He LOOKS strong. You can check out more about him here: http://atlargenutrition.com/joey_smith.php

Joey is a great guy to boot and will be happy to answer your questions.

Chris

chris mason
12-04-2007, 08:15 PM
Joey, I am glad your dog is ok! Great stuff on your daughter as well. It is really neat to see your kids do well!

Chris

elitepler
12-04-2007, 09:19 PM
Glad the dog is ok Joey.

I have a question for you. I am about to buy a metal viking pro. I thought according the sizing chart I was a 58, but i got a great deal on a 56. I see that your in a 56. Can you give me an idea of your measurements and current weight? also how tight is the shirt on you? thanks is advance. Elite.

MR. SMITH
12-04-2007, 10:24 PM
Great to see u posting here! looking forward to seeing some huge numbers in here!

You must be a very proud father, having such a wonderful girl! Keep helping her along and maybe one day she'll have a big career in music!

Andrew

Thanks Andrew. I hope she does. She does make her daddy proud.

MR. SMITH
12-04-2007, 10:25 PM
nice to see you on here joey, ive been checking out your log on EFS lately.


Thanks bro. Great being on here. Keep reading my log on there and here.

MR. SMITH
12-04-2007, 10:27 PM
I have read your log on EFS as well. Good to see another big name lifter joining this site.


How is your dog's recovery going? My first dog was a Golden Retriever. I now have an Akita/Pitt mix pictured in my avatar. I hope all is well.

Thanks Chris. Nemo is doing better. I hope I never find that sonofabitch that hit him. He is one of the family. Thanks and keep reading on ElitFTS and here.

MR. SMITH
12-04-2007, 10:28 PM
Joey, I am glad your dog is ok! Great stuff on your daughter as well. It is really neat to see your kids do well!

Chris


Mr Mason,

Its great being on here and being one of your sponsored lifters. I love your products. They are the best! Thanks for the props on my daughter she is my life.

MR. SMITH
12-04-2007, 10:30 PM
Glad the dog is ok Joey.

I have a question for you. I am about to buy a metal viking pro. I thought according the sizing chart I was a 58, but i got a great deal on a 56. I see that your in a 56. Can you give me an idea of your measurements and current weight? also how tight is the shirt on you? thanks is advance. Elite.

Thanks bro. My current weight is 293. And yes I still can fit in my 56. Its tight but it should be. What weight are you?

MR. SMITH
12-04-2007, 10:34 PM
Here are some links on me:

Critical Bench.com

http://www.criticalbench.com/Powerlifter-Joey-Smith.htm


AtLarge:

http://www.wannabebigforums.com/showthread.php?t=103690


EliteFTS Log:

http://asp.elitefts.com/qa/training-logs.asp?tid=153&__N=Joey%20Smith


APT:

http://www.prowriststraps.com/joey_smith_big_apt_sponsored_powerlifter


NC APF Powerlifting Forum:

http://www.joeysmith.proboards105.com/index.cgi

garjagan
12-05-2007, 02:28 AM
Ouch, poor doggie! I had some of those staples in my stomach when I had an operation a few years back, it's not a lot of fun when they use the pliers to remove them! ping, ping, ping. Great to see another big bencher on the forum.

elitepler
12-05-2007, 03:12 PM
Thanks bro. My current weight is 293. And yes I still can fit in my 56. Its tight but it should be. What weight are you?

wow, I'm only 240. The guy is selling a 52 and a 56. I'm buying the 56. I may have to go to a 54. Heres my measurements, 49 chest, 56 shoulders, arms flexed just a hair under 18", I'm 5'10 and usually compete between 235-40. LMK what yoy think. My best bench in a single ply is 530, but I hit a paused and raw 450 last month. I'm currently using a super phenom.

MR. SMITH
12-05-2007, 10:13 PM
Ouch, poor doggie! I had some of those staples in my stomach when I had an operation a few years back, it's not a lot of fun when they use the pliers to remove them! ping, ping, ping. Great to see another big bencher on the forum.



Thanks bro great to be hear and meet so many great people....

MR. SMITH
12-05-2007, 10:17 PM
wow, I'm only 240. The guy is selling a 52 and a 56. I'm buying the 56. I may have to go to a 54. Heres my measurements, 49 chest, 56 shoulders, arms flexed just a hair under 18", I'm 5'10 and usually compete between 235-40. LMK what yoy think. My best bench in a single ply is 530, but I hit a paused and raw 450 last month. I'm currently using a super phenom.

My training partner is like between 250 and 260 and he wheres a 54. A 56 for you may be too big but you can get it modifyied if needed. Is the Phenom single ply? I have three of them on the rack in our gym. Mine well, well not now, are double ply with 7" chest plates. My Metal Viking Pro double ply has never been modified but we can do all kinds of **** to those shirts to give them a lil more bang.

MR. SMITH
12-05-2007, 10:20 PM
12/05/07
DE BENCH (with al lil cheating of ME RAW)


My daughter, Rodney and me went to our counties high school Basketball game last night. Our high school is the McDowell Titans. We are a 4A high school. Our basketball teams are always fairly good. Our varsity girl team has won two state championships and been runner up in two state championships over the past 15 years. They went last year and lost by 2 points. Our boyís team went to the final four last year and lost by one point. Our girls have been winning games like 100 to 26 and 110 to 20 the past two games. The boys have been struggling as of late. Not loosing mind you but not putting teams away like they should. Anyways I will take some pics and vids from upcoming games and keep yall posted. My daughter loves going to these games. There were about 5000 in attendance last night. Short story girls won big and the boys lost by 10. The boys did not loose to a better team but a hungrier team that wanted it more. It happens. We had a great time seeing everyone and talking trash and all that good stuff. I have been training some of the boys over the past couple years in the summer months primarily for football. I have a great time with them and teaching them new stuff to try. It is great seeing their progress. Its even better watching them perform well on the field and the court as well in the classroom. On a lighter note it is getting cold as **** here in the mountains. It is hunting season as well. My training partner Rodney is a big time deer hunter and takes that **** serious. Not me. I aint killing Bambi. Rodney is also a professional bow shooter. He is sponsored by Hoyt. He is pretty amazing with that bow. Damn thing looks like some Star Wars weapon with all the **** on it. Hoyt gave him two bows with all the trinkets. One for tournaments and one to hunt with. He gave me one of his old tournament bows that he has been teaching me to shoot with. That **** is harder than it looks but I like it. It makes you use muscles in your arms you didnít know you had. I am continuing to add some more pics from the IPA meet in York. The first one is of me and one of my favorite people. Kristy Mason. She would be Chris "Ox" Masons wife. They are great people all together. Chris and I have trained off and on together several times in the last year and a half. He is a very smart person and great to learn from. His wife Kristy does the MCing at allot of meets here in NC. She has to be the best I have ever seen at meets. She knows everything one needs to know on how to orchestrate a meet. I appreciate both of their friendships and wish them nothing but the best. The second is of Chris and me after the meet. Chris has helped me at allot of meets I have done. He is wise. Thanks bro. Anyways Rod, Josh and I hit pretty hard tonight. A lil different than our normal DE day but I like doing this every once in awhile to shake the body up. We did suspended plates hanging from bands. Kind of like the kettle bells but for the lifters whom donít have em us the plates. Its just as good and it will work your ass. Your stability is all over the place with these things. If you have not tried them before try em out. Well here it is....


RAW BENCH

COMP GRIP, COMP SET UP, RAW

2 X 135 - 5

2 X 225 - 5

ADDED BANDS TO SUSPEND PLATES FROM

2 X 135 SUSPENDED - 3

2 X 225 SUSPENDED - 3

2 X 315 SUSPENDED - 3

1 X 405 SUSPENDED - 3

1 X 405 SUSPENDED - 2(could not lock out third!)

ADDED 2BOARD TO THE MIX

2 X 405 SUSPENDED X 2BOARD - 8

2 X 315 SUSPENDED X 2BOARD - 12

1 X 315 SUSPENDED X 2BOARD - 11


TRI PRESSDOWNS WITH FAT BAR

3 X 1PLATE - 20

3 X 2PLATES - 10


OVERHEAD ROPE TRI EXTENSIONS

4 X 1PLATE - 15


BB SHRUGS

6 X 225 - 12


HANDGRIPPER WORK


Here is a vid of 315# Suspended Band Press

http://www.youtube.com/watch?v=J_J_upiP6Jo&eurl=http://asp.elitefts.com/qa/training-logs.asp?qid=63469&tid=


Here is my second set with 405# Suspended Band Press

http://www.youtube.com/watch?v=-kv-Tw7eeZs

chris mason
12-06-2007, 07:34 AM
Those suspended presses really hit my pecs expecially if I do them for higher reps. I've only tried them to attempt to help my bum shoulder.

Chris

elitepler
12-06-2007, 04:42 PM
My training partner is like between 250 and 260 and he wheres a 54. A 56 for you may be too big but you can get it modifyied if needed. Is the Phenom single ply? I have three of them on the rack in our gym. Mine well, well not now, are double ply with 7" chest plates. My Metal Viking Pro double ply has never been modified but we can do all kinds of **** to those shirts to give them a lil more bang.

the phenom is a super phenom, 2ply, scoop/crazy neck, grid stitch on chest, round stitch on arms, floopy back, full custom. Lattimer helped me set it up.

Sounds like i might have been better off getting the 52, but like you said, I can get a feel for it and then just have it altered to fit perfectly. I might be hitting you up when it comes time for that, thanks Joey.

MR. SMITH
12-07-2007, 10:50 PM
12/07/07



I toke the day off today along with my wife to go on a field trip with my daughter and her second grade class along with a couple more second grade classrooms from her elementary school. We went to a Christmas tree farm up in the mountains near Boone to see well, Christmas trees, a hay ride through the mountains, marshmallow cooking, and hell got to even chill with Santa. It was cold as crap too. Every bit 12 degrees plus wind chill. The kids had a great time though. I was quite fearful of the hayride though. A tractor and the wagon that had at least 30 of us on it through an uphill travel of a 45-degree hill the whole way it seemed were pulling us. The whole time I was figuring a way to jump off if the wagon broke loose from the tractor. Then when we turned around at the top to come back down I was trippin worse because it was muddy from the snow they had gotten the night before. I only worry about crazy stuff like this when my daughter and wife are included in something unsafe. If it is just me I am fine. I guess I am just an over protective husband/ daddy. We lived and I was relieved to get off that damn thing. I learned today after meeting Santa and hearing my daughterís wish list to him we have not gotten her anything she has asked from him today. So, back to the mall! I am including a couple pics from today. One is of my daughter and Santa and the other is of myself getting some big daddy love. Rodney and I got a late start today on lifting but got what needed done done. Hope everyone has a great weekend. Here it is....


LEGS


LEG EXTENSIONS

3 X 190 - 12

3 X 210 - 12

3 X 220 - 12

3 X 250 - 12

3 X 280 - 12

3 X 300 - 12


LEG CURLS

10 X 120 - 10


STANDING BB SHRUG CALF RAISES

10 X 225 - 20


SEATED CALF RAISES WITH DOUBLED GREEN BAND

10 X 12


BB SQUATS

10 X 225 - 10


ABS

HAND GRIPPER WORK



To see the piccs click here....


http://asp.elitefts.com/qa/training-logs.asp?qid=63620&tid=

MR. SMITH
12-12-2007, 03:31 PM
12/09/07

ME BENCH @ COOKES


Me and Rodney went to Mt. Airy to train with Chris Cooke at his house. I talked to James Gentry days prior to that himself and LB Bullins would make the trip up and lift with us. I was excited to see these guys and get a session in with them. For those of you that dont know James is the one that kinda got the whole ball rollin for me in meeting Travis Mash and Chris Mason. I was doing a IBP RAW Bench only meet (which I must remind LB I beat him at!....lol) and James introduced me to Travis and Chris and next thing I know I was training at HOP Gym with them then once that gym dissolved we started going to ECBB to train with everyone. This gym at the time was the gym to be at in NC. Roster of lifters included, myself, Rodney Coates, Mike Schwanke, Travis Mash, Chris Mason, Chris Cooke, Chris Clarke, Tim Higgins, Barry Williams, Lynn Hodges, Greg Crook, Mike White, Hannah Johnson, Barry Wood, Cory Brown, and many others. So as you can see there was plenty of lifters for me to learn from. Anyways we all got to Cookes about 10ish Sunday morning. We all shot the **** and got caught up on eveything. It was great seeing everyone. Rodney and I done the shirt lifting and James and LB did RAW benching. I am still trying to get a grip on this Bash. I am wearing a size 60 which fits great on the arms but its too loose in the chest so it will need some taken out before I can get a good gauge for what it can do. The 58 I got just aint going over my forearms. We trie dan tried and it aint going. I was not really feeling like myself for some reason and my right forearm was giving me some bad fits. The main event was LB and his RAW lifts. This guy has no clue and I mean no clue how strong he is. He ended up hitting a 1 board 585 and a 2 board 605. All this done at 205 pound body weight. No wrist wraps, nothing. He is amazing. Ilook for him to hit a 600 RAW bench in 08 @ 198 or 220. I will post a vid up of these two lifts tonight. These are training vids by the way. Cooke gave LB some advice on his bar path movement and it helped. After that advice he moved the weights like nothing. After lifting Chris gave me his bad ass bench. Its hand made, regulation, heavy duty, walk through. Its bad ass. He also gave me a seated chest supported row as well. Thanks bro for all you do for me. Your a great friend. People that dont know you like I do and others that know can not fathem what you have done for so many in their pursute of lifting bigger weights. Thanks agin. Well here it is....


ME BENCH (kinda)


2 X BAR - 5

2 X 135 - 5

1 X 225 - 3

1 X 315 - 3

1 X 405 - 3

ADDED 60 BASH

ADDED 2BOARD

1 X 500 X 2BOARD - 3

1 X 585 X 2BOARD - 1

1 X 675 X 2BOARD - 1(THIS IS WHERE THE FOREARM STARTED HURTING BAD)

1 X 765 X 3BOARD - 1

Not sure what was going on but I felt beat up, tired and like a puss. Need some rest and TLC....LOL....

MR. SMITH
12-12-2007, 03:32 PM
12/11/07

DE BENCH


Went and bought some grade 8 bolts for the bench that bolts the bench to the rear rack of the bench. Rod broke one of the old ones. We were real excited about trying this thing out. We benched in Cookes powerrack Sunday so we did not get to teats drive this thing. It is awsome. One the nicest and most heavy duty benches I have ever benched on. We will repaint it next week. Maybe red. It is silver now. I will take some pics of it and post it up. The forearm did not give me any porblems tonight then again we did not lift heavy either. Rod is thinking about doing our NC APF State meet in January so we are going to get him ready. We also put this chest supported row to work tonight as well. I am waiting on Phil Harrington and Jason Coker to get back with me on some bench programs they are using and having success with so i can gander ove rthsm and try them out. I like trying new things. Some times they work and some time they dont but it aint gonna hurt to check them out. Here it is....


DE BENCH


2 X BAR - 5

2 X 135 - 5

2 X 225 - 5

ADDED MONSTER MINI UNDER BENCH FROM ONE SIDE TO THE OTHER ON BAR

8 X 225 X MONSTER MINI - 3

I did these with 45 sec rest time in between sets.


SEATED CHEST SUPPORTED ROWS

2 X 2PLATES - 10

2 X 4PLATES - 10

2 X 6PLATES - 10


GREEN BAND DOUBLED TRI PRESDOWNS

6 X 15


BEHIND HEAD DB TRI EXTENSIONS

2 X 30'S - 8

2 X 35'S - 8

2 X 40'S - 8

2 X 45'S - 8


FRONT DB DELTS

5 X 20'S - 10


BAND PULLAPARTS WITH MONSTER MINI DOUBLED

5 X 12


HANDGRIPPER WORK

Lones Green
12-12-2007, 05:11 PM
765 3 board, god a mighty! :strong:

chris mason
12-12-2007, 05:59 PM
Joey, who is LB? That is some crazy ****!

MR. SMITH
12-13-2007, 10:57 AM
12/12/07

Raw Squats




Raw Bb Squats

3 X Bar - 5

3 X 135 - 5

5 X 225 - 5

Added Monster Mini Doubled To Each End

5 X 225 X Doubled Monster Mini - 5


Bb Calf Raises

5 X 135 - 40

5 X 225 - 40


Leg Extensions

3 X 170 - 10

3 X 210 - 10

3 X 250 - 10


Leg Curls

5 X 170 - 10


Broom Stick Swings

Abs

bill
12-13-2007, 01:32 PM
You are strate monster lol
whats the difference with the suspended band wts, control?

MR. SMITH
12-15-2007, 01:58 PM
12/14/07

ME BENCH @ GYM 365


I had a bunch of questions about the Metal Bash because I have been having a hellofa time figuring this shirt out. I was able to get the oppurtunity to speak with Scott Yard this week and get some tips from him on how to use this shirt correctly. I really apprciate his time and allowing me to ask him so many questions and for him to give me the answers I have been needing. Thanks allot Scott. We had a great turn out and a great workout Friday night. Brett and Brian came up along with Greg, Tez, and Mark. Everyone was hitting PR's and supporting everyone. Mark hit a big 710 3board, Rodney hit a 700 1board, Brett hit a 560 2board, Tez hit a 655 2board, Brian hit a 410 2board the first time in a double ply Metal Viking and Greg hit a 530 to chest 4 times in a row. I was able to get the 58 Bash on tonight after making some mods to the shirt. Now I am in business. The shirt hit real well even though I only did 4boards. I was wanting to work on some heavy lock out work to shock my CNS. I had not been able to do this due to my shoulder injury but I am at 90% now. I will start compiling a work out so I can start getting contest ready now. Thanks for all the help from all my fellow NC brothers tonight and congrats to everyone on all their lifts as well. We always seem to be able to push each other to the limit each week and I love that athmosphere! Here it is....


ME BENCH


15 Min warmups and stretching


COMP SET UP, CLOSE GRIP, RAW WARMUP

2 X BAR - 5

2 X 135 - 5

1 X 225 - 3

1 X 315 - 3

1 X 405 - 1

ADDED 58 METAL BASH

ADDED 4BOARD, COMP GRIP, COMP SETUP

1 X 500 X 4BOARD - 3

1 X 585 X 4BOARD - 1

1 X 675 X 4BOARD - 1

1 X 765 X 4BOARD - 1

1 X 790 X 4BOARD - 1

1 X 855 X 4BOARD - 1


Here are some vids from the night....



Joey 790

http://www.youtube.com/watch?v=qnB89jc84rc



Joey 855

http://www.youtube.com/watch?v=B3KHyo7JUss



Rodney 700

http://www.youtube.com/watch?v=zVOKKAGM_1c



Mark 710

http://www.youtube.com/watch?v=5lZuP3rewuk



Brett 560

http://www.youtube.com/watch?v=Sh07X5_UUic



Tez 660

http://www.youtube.com/watch?v=XEK3qZ3sCFo



Greg 530

http://www.youtube.com/watch?v=n5DYT26bLZw



Brian 410

http://www.youtube.com/watch?v=E-yRT5sYqm4



Pics on my training log on Elite....

http://asp.elitefts.com/qa/training-logs.asp?qid=64105&tid=

samadhi_smiles
12-16-2007, 10:14 AM
wow :omg: :clap:

chris mason
12-16-2007, 10:34 AM
Good stuff Joey! I love the videos!

MR. SMITH
12-17-2007, 01:49 PM
765 3 board, god a mighty! :strong:

Thanks bro, just trying to get back into the swing of things again....

MR. SMITH
12-17-2007, 01:49 PM
Good stuff Joey! I love the videos!

Thanks Chris....

MR. SMITH
12-17-2007, 01:51 PM
You are strate monster lol
whats the difference with the suspended band wts, control?

Thanks Bill....suspended bands help with stabilization at the top....try em out you will love em....

MR. SMITH
12-17-2007, 01:52 PM
Joey, who is LB? That is some crazy ****!

He is a fellow NC lifter that trains with us....He is drug free and only RAW lifts, weighs 205, he is a freak....

MR. SMITH
12-17-2007, 10:30 PM
12/17/07


BACK


Getting colder than hell here in NC. IT WAS IN THE 20'S all weekend. I am having my carriers Christmas party tonight. We are having Subway cater and each of my employees are bringing side dishes as well. I have a great group of employees here and they do great work for me. I apprciate all they do. Did some heavy back tonight. Here it is....


FRONT PULLDOWNS

3 X 2PLATES - 10

3 X 3PLATES - 10

3 X 4PLATES - 10

2 X 5PLATES - 10

2 X 6PLATES - 10

2 X 7PLATES - 10


REVERSE CLOSE GRIP PULLDOWNS

6 X 4PLATES - 10


BB SRUGS WITH MONSTER MINIS DOUBLED ON EACH SIDE

5 X 225 X MONSTER MINIS - 10


BB SHRUGS

10 X 225 - 15


MONSTER MINI BAND PULLAPARTS

5 X 12


MONSTER MINI FRONT DELT CROSSOVERS

5 X 10


SEATED CHEST SUPPORTED ROWS

2 X 2PLATES - 10

SUPERSETED WITH

CLOSE GRIP CHEST SUPPORTED ROWS

2 X 2PLATES - 10

SEATED CHEST SUPPRTED ROWS

2 X 4PLATES - 10

SUPERSETED WITH

CLOSE GRIP CHEST SUPPORTED ROWS

2 X 4PLATES - 10


BROOMSTICK SWINGS

4 X 20


AB WHEEL OF DEATH

4 X 10


HANDGRIPPER WORK

MR. SMITH
12-20-2007, 10:43 AM
12/19/07

RAW SQUATS


I did not get to lift Tuesday for my DE Bench day but it was for good reason. I had a PTO meeting and after that the second grade classes which my daughter is in did a fantastic Christmas play for us. My daughter did her parts just like we practiced with no flaws. She dressed like an Angel during the end of the play. She looked so beautiful. I was proud of her. She brings out the softy in the big guy. I am finishing up my work week so I can be off from Friday till Jan 2. I cant wait I need the break. Rod and I did some RAW Squats tonight. Nothing too special. Here it is....


RAW SQUATS

IN POWER RACK

3 X BAR - 5

3 X 135 - 5

3 X 225 - 5

3 X 315 - 5

3 X 405 - 5

3 X 500 - 5


LEG CURLS

10 X 10


LEG EXTENSIONS

10 X 10


CALF RAISES

10 X 10


ABS


HANDGRIPPER WORK

90kg_pwrlftr
12-20-2007, 10:48 AM
Nice Lifts!

chris mason
12-20-2007, 05:46 PM
He is a fellow NC lifter that trains with us....He is drug free and only RAW lifts, weighs 205, he is a freak....

I just saw his vids on PLWatch last night. Good stuff!

MR. SMITH
12-24-2007, 10:00 AM
12/20/07

BICEP, ACC, DELTS


Getting ready for my vacation and my pure excitement of heading to Wal-Mart and going to the mall and fighting with all the last second maniacs. (Like me). Got to pick up a few thing for my daughter still yet and my father. My daughter and me went and watched the movie "The Golden Compass". I must say with all the bull**** hoopla I heard about this movie being ant God this and anti believe that it was nothing like that. It was a super flick. There will be three of these movies. This movie the way it was laid out reminded me of the "Lord of The Rings Trilogy". We are going to see " I am Legend" this weekend. I will give my Siskel and Ebert on that after I see it as well. I acquired a 53# Kettle bell today in a trade. I look forward to adding this to our training. I am rehab my left shoulder so I am adding many different types exercises. I will list what I am doing each day I use them to see if they are working for me. Here it is....


Stretching and Warming up


SIDE LATERAL ROTATOR STRETCH WITH MONSTE MINI

10 X 10


STANDING ON MONSTER MINI FRONT DELT RAISES

10 X 10


FRONT DELT PULLDOWN WITH MONSTER MINI

10 X 10


STANDING DB HAMMERS

3 X 30'S - 10

3 X 35'S - 10

3 X 40'S - 10

3 X 45'S - 10

3 X 50'S - 10


SEATED DB CONCENTRATION CURL

3 X 40 - 10


FOREARM CURLS

5 X 10


NECK HARNESS

6 X 35# - 15


ABS

MR. SMITH
12-24-2007, 10:00 AM
12/23/07

CHEST, SHOULDERS, ABS, TRIS


I get a kick on how a video of yourself ends up on PowerliftingWatch.com and the next thing you know everyones an expert on what you do, how you do it, and what you should be doing....crack me the fuk up. Anyways I got all my shopping finally done, thank goodness. I was just reading Jim Hoskinson's....
A Christmas Story that makes you THINK...I thought this was a cool story. I could see my wife giving me the look and guilt trip and all that and even me confronting the guy the next day when he did not have on the shoes....great story with great meaning....I have never met Jim but I have even greater respect for this man after reading his story. Due to scheduling holiday conflicts we stayed here and changed up some things for our ME day. I did a **** load of stuff I had not done in a long time and boy I can feel it too....I am feeling better and stronger and look forward to competeing again very soon....I hope everyone has a great holiday and a Merry Christmas....Here it is....


WARMUP, STRETCHING

BAND PULLAPARTS WITH MONSTER MINI

10 X 12


BEHIND HEAD BAND PULLAPARTS WITH MONSTER MINI

5 X 10


SHOULDER HORN MOVEMENT WITH DB

6 X 10'S - 10

6 X 20'S - 10


DB PRESSES TO CHEST WITH PALMS TURNED IN

4 X 90'S - 10

4 X 100'S - 10

4 X 110'S - 10


TRI PRESSDOWNS WITH ROPE

4 X 1PLATE - 15

4 X 1PLATE & 25 - 15


LAYDOWN TRI EXTENSIONS WITH KETTLEBELL

5 X 53# KB - 10


SEATED BEHIND HEAD TRI EXTENSION WITH KETTLEBELL

6 X 53# KB - 10


PLATE RAISES

5 X 45#PLATE - 20


FACE PULLS

4 X 2PLATES - 15


DB ROCK N ROLLS

1 X 30'S - 10

1 X 35'S - 10

1 X 40'S - 10

1 X 45'S - 10


HANDGRIPPER WORK


ABS

MR. SMITH
12-24-2007, 10:01 AM
Nice Lifts!



Thanks....

MR. SMITH
01-05-2008, 03:16 PM
12/26/07

BACK, DELTS, FOREARMS


I am so glad Christmas is over. I am broke, tired, and still taking off trash. I did get me an 80 Gig I-Pod though. I have been fooling with this damn I-Tunes for hours. Why does this **** have to be so damn confusing? I was able to transfer my 11 Gigs of music and some pics but I canít get any vids to sync up though. Oh well Mike Schwanke is helping me with these complex matters. He has always been the computer guru between the two of us. Hell he keeps me up on all of my tech probs and questions. He is about the only person besides me that has vast knowledge for 80's music. We have spent hours and hours on the phone spitting out old songs and uploading them and making disks for each of us. I am posting an old school pic of me and Mike back in March '06. My wife also got me a couple Nintendo DS games I was wanting. The first one is Brain Age is awesome. I did not realize how slow my **** was till playing that game for a few hours on my daughters DS. The second is Flash Focus. This game is cool as **** too. You test your hand eye coordination and flash memory. To my daughters dismay I have temporarily taken over her gaming system. I got my wife some accessories for her car that she has been driving me crazy about and also bought her a new diamond wedding set. I must say I did well. I have a get out of doghouse card for now! My daughter racked up on toys, gift cards, and more tech **** than I have and she is only seven. Man times have changed. But all in all it was a great Christmas. I am very lucky to have a fantastic family that I am very proud of. By the way Nemo is getting better and he will be having surgery again to get his pin taken out but what he does not know is when they put him under not only is the pin coming out but his balls are coming off as well. Its time. He is 4 years old now and he has reproduced one litter so he has gotten a piece. He needs this to calm his wild ass down. We did some heavy back tonight and will squat tomorrow. Here it is....


WARM UP STUFF

BAND PULLAPARTS WITH PURPLE BAND

5 X 10


DLET STRETCH PULLDOWN WITH PURPLE BAND

5 X 10


SHOULDER HORN

5 X 5 - 10

5 X 10 - 10

5 X 20 - 10


SEATED CHEST SUPPORTED ROWS

2 X 2PLATES - 10

2 X 3PLATES - 10

2 X 4PLATES - 10

2 X 6PLATES - 5


VBAR PULLDOWNS

5 X 4PLATES - 10


BB SHRUGS

5 X 135 - 20

5 X 225 - 20

5 X 315 - 20


DB PULLOVERS

5 X 120 - 8


BB REVERSE WRIST CURLS

3 X BAR - 40

5 X 55 - 40


HANDGRIPPER WORK

MR. SMITH
01-05-2008, 03:16 PM
12/27/07

SQUATS
--------------------------------------------------------------------------------

Just seen a cool new commercial for this movie coming out on January 25 called "Untraceable". The movie is about a website called help killme.com where victims are hooked up to some kind of devices that when the more people log onto the site the faster the victims die. I am going to go see this fo sure. Here is a link to the trailor....


Anyways we hit some squats tonight. I will have some vids and pics up tomorrow for it. Here it is....


RAW SQUATS

IN POWER RACK WITH GREEN BANDS DOUBLED


2 X BAR - 3

2 X 135 - 3

2 X 225 - 3

ADDED GREEN BANDS DOUBLED

3 X BAR X GREEN BANDS DOUBLED - 3

2 X 135 X GREEN BANDS DOUBLED - 3

1 X 225 X GREEN BANDS DOUBLED - 3

1 X 315 X GREEN BANDS DOUBLED - 3

1 X 405 X GREEN BANDS DOUBLED - 1


LEG EXTENSIONS

5 X 200 - 10

5 X 230 - 10


LEG CURLS

5 X 100 - 10

MR. SMITH
01-05-2008, 03:17 PM
12/28/07

ME BENCH @ GYM 365 WITH VIDEOS


Rain, rain, rain all damn day and it will all this weekend. Well we need it. Rod and me went down to Gym 365 in Mocksville today like we do every other Friday. I really look forward going down here every two weeks. We have some great lifters and friends down here. LaVan (part owner/trainer) for Gym 365 has been really great to us all this year. Richard the primary % owner is a super great guy and really gives all of us great accommodations so we can come here every two weeks. This gym is really right in the middle of all of us whom train here in Western NC. Travis Mash trained here for a long time with us till he moved to Chicago. We have all kept coming here because it works real well for everyone to meet here due to its location. I just want to say thanks to Richard and LaVan for having the best equipment and place for us to train at. Cory, Lynn, LaVan, and myself all lifted tonight. Allot of our other lifting partners are still out of town or still doing the Holiday thing. We had a skeleton crew but a very eventful night. I am still grasping this new Bash and I think I am getting a grip with it now. I had several PR's tonight with it. I want to give my training partner Rod some props on figuring out which way this shirt works best on me. He does a fantastic job on coaching me and learning me some ****. It was reverse band time on the rotation chart. I have been looking forward to doing these because I had done them in awhile. Everything went great too. I felt good tonight plus my new Ipod (which I still aint got figured out yet) was blaring some good tunes in my head tonight (Marilyn Manson). Thanks guys for all the help and support tonight. Here it is....


15 MIN STRETCHING

RAW BENCH WARMUPS

COMP GRIP, COMP SETUP

2 X BAR - 3

2 X 135 - 3

1 X 225 - 3

ADDED BLUE BANDS FOR REVERSE BAND PRESSES CHOKED

STILL RAW

1 X 245 X RB BLUE CKD - 3

1 X 450 X RB BLUE CKD - 3

1 X 550 X RB BLUE CKD - 3

1 X 650 X RB BLUE CKD - 1(PR)

ADDED 58 METAL BASH

ADDED 1BOARD

COMP SETUP, COMP GRIP

1 X 650 X RB BLUE CKD X 1BOARD - 1

1 X 750 X RB BLUE CKD X 1BOARD - 1

1 X 850 X RB BLUE CKD X 1BOARD - 1(PR)

1 X 870 X RB BLUE CKD X 1BOARD - 1(NEW PR)

1 X 900 X RB BLUE CKD X 1BOARD - 1(NEW PR)


I had 4 PR's tonight which felt great. All of the weights moved real fast and good. The 900 moved real fast and stalled just a lil on my left side at lock out but finished it. My eyes are blood shot and I busted a blood vassal under my right eye, which was fukin cool too, and arms were black and blue. All round a great night! Here are vids of the 650 and 870 and a couple pics. Where you can see my fuk eyes.
The first pic is of me and LaVan. If your wondering why I am holding a trophy is because we have the Friday night big lifter award each Friday. Whoever lifts the best on the given Friday or has the most PR's wins the trophy. Greg and Rod has won it the past couple times so I had to get it back! The second is me and HotRod.

MR. SMITH
01-05-2008, 03:17 PM
01/01/07

DE BENCH, FOREARMS, TRIS
--------------------------------------------------------------------------------

I was able to acquire a brand new fat bar this past weekend. I have wanted one for a while. I had never used one well, till today. I must say it was different but different is good. My shoulder is holding up and getting better day-by-day. I feel like I am around 85% right now. I am getting close to meet shape. Who knows it might be time soon. This month will be busy for me going to meets. I will be at the SC UPA meet in two weeks then I am going to Ohio for the Pro Am then going to the NC APF Meet in Clayton, which my partner Rodney is going to do. So for three weekends straight I will be at meets and I cant wait. Looking forward to seeing everyone. Here it is....


WARMUP AND STRETCHING

BAND PULLAPARTS WITH MINI

5 X 20


FRONT DELT RAISES WITH MINI

5 X 20


DE BENCH

RAW, CLOSE GRIP, COMP SETUP, FATBAR

3 X FATBAR - 10

ADDED DOUBLED MONSTER MINIS ON BOTH SIDES

3 X BAR X CG X DBL MM - 3

2 X 135 X CG X DBL MM - 3

6 X 225 X CG X DBL MM - 3

2 X 315 X CG X DBL MM - 3

1 X 315 X CG X DBL MM - 10


TRI PRESSDOWNS WITH STRAIGHT FATBAR

5 X 1PLATE X 25# PLATE - 12

5 X 2PLATES - 10


OVERHEAD ROPE TRI EXTENSIONS

4 X 1PLATE - 20


OVERHEAD SINGLE ARM TRI EXTENSIONS WITH PURPLE BAND CHOKED

4 X 20


FOREARM WRIST CURLS WITH BAR AND 6' ROPE WITH 10# PLATE

4 X 10# PLATE


Also I would like to mention that I had the honor of speaking with a great man. Jim Hoskinson had e-mailed me to talk about benching and left his number. I called him and we ended up talking non-stop for two hours. I have great respect for this man. His heart and desire and will are not measurable. To come back like he has and succeed like he has is amazing. I could not believe we knew so many of the same people and crossed paths so many times we had never met. I am from Jacksonville, Fla and come to find out also he lives near my mom. Well now I have a gym to come to when I come to town to visit. I very much enjoyed our conversation and look forward to meeting you in a few weeks plus I get to hand off to ya. This will be a very cool weekend. See you then.

MR. SMITH
01-05-2008, 03:17 PM
01/04/07

MEET OPENER?
--------------------------------------------------------------------------------

Well I think it is time. To do a meet that is. I have been tossing the idea with myself doing a meet soon for a few weeks. With my shoulder at about 90% and me learning a new shirt I have been hesitant about it. But as the weeks have gone I feel that I am healing and lifting pretty good as of late. I feel healthy and strong and I am getting a feel for this Bash (a lil). I rounded up the troops this week and they all came to help out. I am really gracious and honored at my workout partners and good friends to come and handle me on technically our week "off" and them not even work out but that just shows the caliber of people they are. I wanted to see how tonight went on touching in my loose shirt only just to see what was up. Rodney did a great job on setting my shirt for me tonight and finding the right spot for it. I am really considering the tattoo lines on my chest like Chad A. has on his.... not really but a Sharpie could work for temporary measures. I was really pleased tonight with the weight I handled in this shirt and plan on using it for my opener for the weight I brought to chest tonight. I must say that I moved the weight so fast tonight in this loose shirt (not even jacked mind you) I surprised myself. Maybe there is something to this Bash phenomenon. Well we will see next Saturday. I plan on doing the SC UPA Push / Pull meet. There will be several of us NC lifters in attendance. I am really looking forward to this meet. I am looking for a PR then something bigger. I will use this as a warm up meet to get a gauge as to where I am and start setting my sights on whatís next. Doing well at this meet not being 100% and in a new shirt has me excited about this upcoming year. Here it is....


STRETCHING AND WARMUP

BAND PULLAPARTS WITH PURPLE BAND

4 X 10

FRONT DELT RAISES WITH PURPLE BAND

4 X 10


BENCH

RAW, COMP GRIP, COMP SETUP

2 X BAR - 10

1 X 135 - 3

1 X 225 - 3

1 X 315 - 3

1 X 405 - 3

1 X 500 - 1

ADDED 60 METAL BASH

ADDED 2BOARD, COMP GRIP, COMP SETUP

1 X 600 X 2BOARD - 1

1 X 700 X 1BOARD - 1

2 X OPENER TO CHEST - 1


My opener was a smoke show. Very fast and very clean. I am looking forward to this meet. I just want to thank Rodney Coates, LaVan Clement, Lynn Hodges, Brett Rapp, and Mark Schott for making the drive tonight and supporting each other. I thank each of ya. It feels great to be in the swing of things again. It feels even better to have such a great group here in NC to train with. You are only as good as the people you train with and support you. No one can do this or make it on their own. And no one is bigger than the group and team they lift in. It is a shame so many others cannot realize that. So I say Phuk them. Thanks for reading.

MR. SMITH
01-11-2008, 03:07 PM
Resting & Reading
--------------------------------------------------------------------------------

I have been resting and eating like crazy over the past few days as I am gearing up for my first meet of the year Saturday. I have had some extra time here lately and decided to read some articlesí here on EliteFTS. There is so much quality information on this site. So much so itís overwhelming. One article caught my eye and heart. I actually read this article by Dave Tate twice to let it all sink in. I am a firm believer in telling the truth so much so it has hurt me maybe more than help. I also agree it is a shame that a persons word does not mean much anymore. I am a firm believer in my word is my bond. Too many times as Dave states people can say or manipulate whatever for greater gain and satisfaction thus resulting in another personís loss and trust for you and possibly others from that day forward for the rest of their lives. My daughter and wife are my heartbeat and life. I have rededicated myself to their needs and wants more so than ever. I can not and will not ever take advantage of what I have with my family. I know every breath I take for the rest of my life means nothing without the both of them in it. Take time to read this article by Dave Tate if you have not already and if you have read it again. Thanks Dave for taking the time to write something so simple but yet so very important that we all can look over very easily in our lives....






Under the Bar
Honesty - Under The Bar Excerpt

by Dave Tate






The best measure of a manís honesty isnít his income tax return. Itís the zero adjust on his bathroom scale.

-- Arthur C. Clarke

Honesty pays, but it doesnít seem to pay enough to suit some people.

-- F. M. Hubbar

Where is there dignity unless there is honesty?

-- Cicero

No legacy is so rich as honesty.

-- William Shakespeare

Honesty is a question of right or wrong, not a matter of policy.

-- Author unknown

Honesty is the first chapter in the book of wisdom.

-- Thomas Jefferson

Each time you are honest and conduct yourself with honesty, a success force will drive you toward greater success. Each time you lie, even with a little white lie, there are strong forces pushing you toward failure.

-- Joseph Sugarman




Honesty (as defined by the American Heritage Dictionary):

1. The quality or condition of being honest; integrity.

2. Truthfulness; sincerity: in all honesty.



The Promise

One of the biggest promises I have ever made in my life was made to a woman I knew for only a few days and will probably never see again. Yet, that promise had a major impact on many lives and will continue to for many years to come. (Iíll explain in more detail at the end of this chapter.)

Win/Lose Relationships

Many times people will give you their word only to break it the next day. The worst part of this is that it can become such a common event that, when you find someone who is honest and keeps his or her word, it is seen as a rarity. Being dishonest has even become a glorified process that can be seen just about every night on TV. What message is this really sending? ďHey, itís no big deal if youíre dishonest and lie, as long as you get what you want!Ē This will only create a temporary win, because you are in a win/lose situation. In this case, you win in the short term while the other party loses. This is great for the winner for now, but in the long run, you can count on never gaining the trust and respect of the other party, and thus kill any future relationship you could have had. This win is not worth the future loss to your reputation.

Lose/Win Relationships

The next option is to give in to every need and demand of the other party, creating a lose/win situation. While this is great for the second party, it will create more stress for you than you need or deserve. Weíve all found ourselves in this position, and many of us are still living each day in compromised positions that we brought on ourselves. While the other party does not give it a second thought, you live each day thinking, ďI should have said . . .Ē or ďIf I could do it again I would . . .Ē Well, you know something? You can always go back and make things right. You just have to have the courage to stand up for what you think is right. Most of us do not do this because itís easier to live with the pain of the poor decision than it is to create another, better situation. You really need to ask yourself if this is wise. If you take a chance by trying to find a better balance in your relationship, the confrontation you think will take place probably wonít, and both you and the second party will walk away with a healthier relationship.

Win/Win Relationships

The last situation is win/win and is the best option for everyone. So why are there so few win/win solutions out there? To create a win/win solution requires work, communication, and the respect of both parties. There are many people out there who would rather just ďgive inĒ than state what they really feel. This is because they are scared of what the other party ďmight say or do.Ē The truly interesting thing here is that many would rather deal with the pain of being taken advantage of than the pain of finding a win/win solution. Do not give in when you feel you are being taken advantage of. When you feel there is no other solution, then youíre not looking hard enough. Granted, there are many people out there who would rather bully, upperhand, underhand, screw (or whatever you call it) anyone to get what they want. The biggest problem here is that if they get what they want (which is very unlikely), there will be nobody there to share it with, plus they will always feel like there is someone trying to take away what they have. The world has much to offer to everyone, and there will always be the greatest rewards for those who create the most win/win relationships throughout their lives. These win/win relations begin with keeping your word, doing what you say you will do, and treating everyone as you would like to be treated.

Deal with the Truth

What does all this have to do with keeping your word? It has everything to do with it. You have to know the nature of the relationship before you open your mouth and say something you will regret later. You need to take time and think before you speak. In todayís world, a personís word means nothing. This is a very sad, yet true, thing. You really canít trust what anyone tells you and need always to look out for your own best interests. However, there are still people out there who choose to keep their word no matter what the outcome. I feel a man is only as good as his word, and that is the way it should be. Honesty broken once will be broken forever. A lie is a lie, and it doesnít matter if itís a white lie or a huge monster lie. Either way, in my book, youíre a scumbag. Now just because I said you canít trust anyone does not mean you have to be like everyone else. As the old saying goes, ďIf everyone jumped off a bridge, would you?Ē You can be one of the few who are known as a trusted friend, business partner, parent, and spouse. This is not without its consequences. You have to be willing to deal with the truth. For many, it is much easier to lie than deal with the truth. The truth can be hard but can also free you. A lie is also hard, and you remain stuck with it. Nothing good can ever come of it. Look, I know many of you are thinking, ďYou donít know my wife, you donít know my bossóyou donít know my life.Ē Correct: I donít know you and Iím not telling you to confess everything you do. If you get to work late, you donít have to run up and tell your boss you were lateóbut itís another thing to mark your time card as if you were there on time. There is a difference between not saying anything and telling a lie. Thatís why we were all told as kids to keep our mouth shut until asked to speak.

Take Care of Him

ďTake care of him.Ē With tears in her eyes, this was what was asked of me by Blaineís birth mother as we departed with my new son. Blaine was my first adopted son and one of the best experiences of my life. I gave her my word that I would take care of him, and I have no intention of breaking it. If I keep my word, by the time Blaine reads this he will know the true meaning of ďa promise.Ē If I do not keep this promise, then he will know I am not a man of my word. If you are a man or women of your word, then you will never have to tell anyoneóthey will already know.



What do they know about you?

The wealthiest man in the world may not loan you money to make a phone call, while the poorest person on earth may just give you the world. Ė DT

MR. SMITH
01-25-2008, 07:58 AM
01/07/07

RAW SQUATS, LIGHT BACK
--------------------------------------------------------------------------------

I am really excited about this meet this weekend. I feel strong and nothing is really hurting (well nothing really bad anyway). I still like to do some lifting on the week of a meet. I get too stiff and feel like I get out of the groove if I do not. Nothing real big just some reps here and there and keep blood pumping. My partner Rodney will be doing our NC APF Meet January 26. I think he will hit a big PR for himself at this meet. I am very excited to see what he will do. Well here it is....


RAW SQUATS

2 X BAR - 5

2 X 135 - 5

1 X 225 - 3

1 X 315 - 3

1 X 405 - 3


BAND PULL APARTS WITH MONSTER MINIS

4 X 20


BB SHRUGS

10 X 225 - 15

5 X 315 - 10


FACE PULLS

4 X 1PLATE - 10

MR. SMITH
01-25-2008, 07:59 AM
1/11/2008 3:34:38 PM - Joey Smith
--------------------------------------------------------------------------------
Resting & Reading
--------------------------------------------------------------------------------

I have been resting and eating like crazy over the past few days as I am gearing up for my first meet of the year Saturday. I have had some extra time here lately and decided to read some articlesí here on EliteFTS. There is so much quality information on this site. So much so itís overwhelming. One article caught my eye and heart. I actually read this article by Dave Tate twice to let it all sink in. I am a firm believer in telling the truth so much so it has hurt me maybe more than help. I also agree it is a shame that a persons word does not mean much anymore. I am a firm believer in my word is my bond. Too many times as Dave states people can say or manipulate whatever for greater gain and satisfaction thus resulting in another personís loss and trust for you and possibly others from that day forward for the rest of their lives. My daughter and wife are my heartbeat and life. I have rededicated myself to their needs and wants more so than ever. I can not and will not ever take advantage of what I have with my family. I know every breath I take for the rest of my life means nothing without the both of them in it. Take time to read this article by Dave Tate if you have not already and if you have read it again. Thanks Dave for taking the time to write something so simple but yet so very important that we all can look over very easily in our lives....






Under the Bar
Honesty - Under The Bar Excerpt

by Dave Tate






The best measure of a manís honesty isnít his income tax return. Itís the zero adjust on his bathroom scale.

-- Arthur C. Clarke

Honesty pays, but it doesnít seem to pay enough to suit some people.

-- F. M. Hubbar

Where is there dignity unless there is honesty?

-- Cicero

No legacy is so rich as honesty.

-- William Shakespeare

Honesty is a question of right or wrong, not a matter of policy.

-- Author unknown

Honesty is the first chapter in the book of wisdom.

-- Thomas Jefferson

Each time you are honest and conduct yourself with honesty, a success force will drive you toward greater success. Each time you lie, even with a little white lie, there are strong forces pushing you toward failure.

-- Joseph Sugarman




Honesty (as defined by the American Heritage Dictionary):

1. The quality or condition of being honest; integrity.

2. Truthfulness; sincerity: in all honesty.



The Promise

One of the biggest promises I have ever made in my life was made to a woman I knew for only a few days and will probably never see again. Yet, that promise had a major impact on many lives and will continue to for many years to come. (Iíll explain in more detail at the end of this chapter.)

Win/Lose Relationships

Many times people will give you their word only to break it the next day. The worst part of this is that it can become such a common event that, when you find someone who is honest and keeps his or her word, it is seen as a rarity. Being dishonest has even become a glorified process that can be seen just about every night on TV. What message is this really sending? ďHey, itís no big deal if youíre dishonest and lie, as long as you get what you want!Ē This will only create a temporary win, because you are in a win/lose situation. In this case, you win in the short term while the other party loses. This is great for the winner for now, but in the long run, you can count on never gaining the trust and respect of the other party, and thus kill any future relationship you could have had. This win is not worth the future loss to your reputation.

Lose/Win Relationships

The next option is to give in to every need and demand of the other party, creating a lose/win situation. While this is great for the second party, it will create more stress for you than you need or deserve. Weíve all found ourselves in this position, and many of us are still living each day in compromised positions that we brought on ourselves. While the other party does not give it a second thought, you live each day thinking, ďI should have said . . .Ē or ďIf I could do it again I would . . .Ē Well, you know something? You can always go back and make things right. You just have to have the courage to stand up for what you think is right. Most of us do not do this because itís easier to live with the pain of the poor decision than it is to create another, better situation. You really need to ask yourself if this is wise. If you take a chance by trying to find a better balance in your relationship, the confrontation you think will take place probably wonít, and both you and the second party will walk away with a healthier relationship.

Win/Win Relationships

The last situation is win/win and is the best option for everyone. So why are there so few win/win solutions out there? To create a win/win solution requires work, communication, and the respect of both parties. There are many people out there who would rather just ďgive inĒ than state what they really feel. This is because they are scared of what the other party ďmight say or do.Ē The truly interesting thing here is that many would rather deal with the pain of being taken advantage of than the pain of finding a win/win solution. Do not give in when you feel you are being taken advantage of. When you feel there is no other solution, then youíre not looking hard enough. Granted, there are many people out there who would rather bully, upperhand, underhand, screw (or whatever you call it) anyone to get what they want. The biggest problem here is that if they get what they want (which is very unlikely), there will be nobody there to share it with, plus they will always feel like there is someone trying to take away what they have. The world has much to offer to everyone, and there will always be the greatest rewards for those who create the most win/win relationships throughout their lives. These win/win relations begin with keeping your word, doing what you say you will do, and treating everyone as you would like to be treated.

Deal with the Truth

What does all this have to do with keeping your word? It has everything to do with it. You have to know the nature of the relationship before you open your mouth and say something you will regret later. You need to take time and think before you speak. In todayís world, a personís word means nothing. This is a very sad, yet true, thing. You really canít trust what anyone tells you and need always to look out for your own best interests. However, there are still people out there who choose to keep their word no matter what the outcome. I feel a man is only as good as his word, and that is the way it should be. Honesty broken once will be broken forever. A lie is a lie, and it doesnít matter if itís a white lie or a huge monster lie. Either way, in my book, youíre a scumbag. Now just because I said you canít trust anyone does not mean you have to be like everyone else. As the old saying goes, ďIf everyone jumped off a bridge, would you?Ē You can be one of the few who are known as a trusted friend, business partner, parent, and spouse. This is not without its consequences. You have to be willing to deal with the truth. For many, it is much easier to lie than deal with the truth. The truth can be hard but can also free you. A lie is also hard, and you remain stuck with it. Nothing good can ever come of it. Look, I know many of you are thinking, ďYou donít know my wife, you donít know my bossóyou donít know my life.Ē Correct: I donít know you and Iím not telling you to confess everything you do. If you get to work late, you donít have to run up and tell your boss you were lateóbut itís another thing to mark your time card as if you were there on time. There is a difference between not saying anything and telling a lie. Thatís why we were all told as kids to keep our mouth shut until asked to speak.

Take Care of Him

ďTake care of him.Ē With tears in her eyes, this was what was asked of me by Blaineís birth mother as we departed with my new son. Blaine was my first adopted son and one of the best experiences of my life. I gave her my word that I would take care of him, and I have no intention of breaking it. If I keep my word, by the time Blaine reads this he will know the true meaning of ďa promise.Ē If I do not keep this promise, then he will know I am not a man of my word. If you are a man or women of your word, then you will never have to tell anyoneóthey will already know.



What do they know about you?

The wealthiest man in the world may not loan you money to make a phone call, while the poorest person on earth may just give you the world. Ė DT

MR. SMITH
01-25-2008, 07:59 AM
1/12/2008 3:27:02 PM - Joey Smith
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01/12/08

Learning and Meets results
--------------------------------------------------------------------------------

Well after a lil over a month in a new shirt I thought I had a bead on it. Well I did not and do not. I feel now as if I am shooting half court shots with a basketball and hitting one every twenty shots. So I am going 1 for 20. Not really but it is how I feel. I did learn this and it does not take a genius for this and I have been told this time and time again. "Joey, you need to work your full range more. All the lockout work is all for not if you donít learn how to touch in your shirt." Boy is that the truth. Most people that know me, know that if I can touch the weight its coming up. I really did not train, train for this meet but I was for "sure" that I could pull off a good lift, even a PR. Well thatís what I get for thinking. I did learn today several things and I think thatís a plus that you can learn from a mistake/bad meet/over assuming. I learned that today. I must actually train for a meet.... I must learn to touch with this new shirt instead of a week out try to do a meet in a new shirt.... I cannot let a couple good workouts dictate to me that things are going well. I have never really had technical issues. Last summer at the Nationals I had my first bomb due to an injury. This will be my second bomb now. Really it was not because of strength or injury or power or confidence. This was purely technical. I do love the explosion this Bash gives me but I must figure out this groove for consistent lifting. I will set up my next training cycle for this. I will learn this. Its funny how I have seen big names bomb all the time at meets and I really think nothing about it. This time its me and I cant get it off my mind. I do realize my experience in shirts is still being established. I am very focused now. This **** has me beside myself. This was my fault thinking I could wing it, but it was a good learning experience all in all. This meet was the SC UPA push pull Meet. There were about 12 lifters at this meet and the meet lasted about 2.5 hours. The fastest meet I had ever been to. This meet was held in a Bingo building. There was plenty of room for sure. The smell of old people and cigarettes was very evident though by ashtrays everywhere on the tables. Trophies where small rib boned necklaces with your place finish. This was their first UPA meet in SC. I am sure as times goes on and it grows things will improve. Mark and his crew were very nice folks and very helpful. It was great meeting them. I believe of the 12 lifters our NC group had 5 or 6 of the lifters in attendance. I wanted to send congrats to Mark Ferris on his big 716 pull. That was a great pull bro. I wanted to congrats to Greg Crook on his PR bench. Steve Maxon and Joey Moose also did well. I want to thank my training partner/handler/best friend Rodney Coates and his family for making the trip and supporting me. I also wanted to thank my beautiful wife Amy and my daughter Katelyn for coming and supporting me as well. A big hug and kiss from the both of them seems to cure all. I will not judge my performance today on anything but bad decision-making and technical issues that I will work on. Everyone always tells me that when I get it all together I will hit some big numbers. I know I will. I am my own worst critic. I am harder on myself than anyone. I will figure this out and march on.


WARMUP RAW

1 X 135 - 3

1 X 225 - 3

1 X 315 - 3

1 X 405 - 3

1 X 515 X 1BOARD - 1

ADDED BASH

1 X 605 X 3BOARD - 1

1 X 655 X 1BOARD - 1

MEET

OPENER

1st - 705.2

Handled this well from the beginning. Brought the bar down and as I closed in close to my belly I could not get it down. I hovered and hovered wasting plenty of energy like and idiot. I should have just said grab it and saved myself. Well I touch after forever. Press it up like 135 and lost control of it at lock out with my right arm. I am wondering the whole time.... what the hell I just touched this same weight last week. Remember 1 and 20. Last week was 1, today was one of the 20. I expended so much energy on this lift my whole body was on fire.

2nd - 728

I believe we had the shirt a lil too low on this. I come down with the bar and the shirt just locks down. I am hovering again.... here we go.... then I try to be slick and move my wrist towards my belly to touch and there goes 728 into my belly. I thought I broke my damn arm. The weight was light. The shirt was too tight. I know what your thinking why did you not just put more weight on the bar that 23 more pounds? Well I had touched 28 less pounds 7 days prior to. 1 out of 20 again.

3rd - 728

At this point I was just trying to get a lift in. We had the shirt up high and put the belt on light. My right arm was swole up like a light pole. Pride takes over and I try to get this. Your saying again well why not more weight so you can get down. Well I am beat up now. Blown both my loads on two bull**** lifts. I should be able to press this weight in my sleep. I bring the bar down and I am not hovering but for a second and the head judge says grab it. I had control of this and was not given ample time in my opinion to get a fighting chance at this. I guess the second attempt dump still was lingering.


Wow what a day. I have never had a meet turn out like this before. I had planed on going 705, 738, 771. Well that didnít happen. When I come up to Ohio next week I will seek out some advice from several people. I will look forward to next time because this aint happening again.

MR. SMITH
01-25-2008, 08:00 AM
1/14/2008 9:35:57 PM - Joey Smith
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12/14/08

BACK, BIS, DELTS, ABS, CARDIO
--------------------------------------------------------------------------------

You know I didnít think a bad experience could cause such a positive effect for me. I have gotten so many e-mails and phone calls from some really great people giving me all the support and positive advice one could ask for. I have never questioned my strength or power. I know what I am capable of. I just have not opened that box of full capacity yet. I am looking forward to going to Ohio this week and spending time with some friends and making new ones. I look forward to watching and learning as much as I can while there. I will be staying with my boy Phil Harrington while there and helping him and Jim Hoskinson at the meet. I look to hopefully get to see Westside BB and go by EliteFTS and meeting everyone. I am very excited to say the least. Also watching my friend Jo Jordan compete is always a plus. On another note my wife asked me to attend a community meeting here in my town about a possible year round school proposal. Its called 45/15. Meaning the kids got to school for 45 days and being off for 15 days. Our community is not happy about this at all. And guess what I ended up making a speech in front of over 1000 people and our whole school board on the matter and I must say.... I laid it down.... it was pretty cool and I got a standing ovation over it as well. Not sure why I just said what I thought and dropped some facts and figures on it. My daughter was very impressed and that all that mattered to me anyway! Well here it is....


CLOSE GRIP LAT PULL DOWN

3 X 2PLATES - 12

3 X 3PLATES - 12

3 X 4PLATES - 12

3 X 5PLATES - 10

3 X 6PLATES - 8


STANDING DB HAMMERS

1 X 30'S - 8

1 X 35'S - 8

1 X 40'S - 8

1 X 45'S - 8

1 X 50'S - 5

1 X 55'S - 5

1 X 60'S - 5

1 X 65'S - 5

1 X 70'S - 5


WIDE GRIP PULLDOWNS

4 X 4PLATES - 10


KETTLE BELL SWINGS

4 X 53# KB - 8


FRONT DELT RAISES

1 X 25'S - 10

1 X 30'S - 10

1 X 35'S - 10


ABS


Also I walked/ran a mile down my street. I am going to try and do this every other day to help with my cardio. I look forward to taking my new workouts for a test drive on bench in the next couple weeks.

MR. SMITH
01-25-2008, 08:01 AM
1/15/2008 11:08:35 PM - Joey Smith
--------------------------------------------------------------------------------
12/15/08

DE BENCH
--------------------------------------------------------------------------------

We had a great workout tonight. I did my thang while we did some thing for Rodney. He is getting ready for our NC APF Meet in a couple weeks so he did a **** load of touching tonight. He looks good. I think he will be ready. I had talked with Rob L. last night and he gave me some advice on several things I should do and try. So I will start implementing them now. Here it is....


WARMUP

MINI BAND PULLAPARTS

5 X 12

MINI BAND FRONT RAISES

5 X 12


DE BENCH RAW

3 X BAR - 5

3 X 135 - 3

2 X 225 - 3

ADDED 70 POUNDS OF CHAIN

4 X 225 X 70# CHAIN - 3

ADDED 30 MORE POUNDS OF CHAIN

4 X 225 X 100# CHAIN - 3


RACK PIN LOCKOUTS RAW CLOSE GRIP

4 X 515 - 3


PISTON PUSHDOWNS WITH PURPLE BAND

5 X 25

MR. SMITH
01-25-2008, 08:01 AM
01/17/08

Day by Day log for this past weekend
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I have really gotten behind on my logs due to going to Columbus, Ohio for the Pro-Am. I will give a day by day from Thursday till Tuesday to get caught up. Well Thursday morning we got 4 inches of snow here in Nebo, NC. my daughter got me up early Thurday morning and said "Daddy it snowed lets make a snow man!" So I got up and we went to it. We did the best we could. I let her make the balls of snow for the body as big as she could then I took over and got my GPP in for the week. It was cool to see some snow. We had not really had any in quite some time. Plus it was great to do this with my lil girl before I left out for the weekend. Here are some pics form the eventfull snow man creation. I left out for Ohio around 1:30 P.M.

MR. SMITH
01-25-2008, 08:02 AM
01/17/08

Getting on the road to Columbus....
--------------------------------------------------------------------------------

Me and Rodney left out on our 8 hour venture to Columbus. After 20 phone calls from Phil Harrington asking us if we were there yet....we finally got in and got settled in our room. Phil was there at the hotel waiting on us. We got our stuff in and drank some beer and talked **** till 4 in the morning. It is always great to see Phil. He has to be the craziest SOB I know. He looked great and rady. Me and Rodney went to sleep and got up at 8 that same morning so We could get to EliteFTS by 10 a.m. to meet Dave and Jim. We got there and meet these guys and talked for a couple hours witch was really cool. Meeting Dave and Jim was like meeting Micheal Jordan and Larry Bird to me. These guys were very hospitable and very cool. As we were talking Dave told me Donnie Thompson was coming up as well and we would all take a tour of EliteFTS and see the compound. Man I was stoked. When we got to the compound it was like seeing Disney world for a powerlifter. Everything you could want and need was there. This was the biggest gym I had ever seen. There was pictures of all the Elite lifters on this one wall. There was all kinds of prototype equipment there as well. We drolled ove rthe stuff and shoot the **** for a little while. I took pictures of everything. The first is of me and Dave at the entrance to Elite FTS. The second was of me and Jim who was trying to play with my belly in the pic. LOL....

MR. SMITH
01-25-2008, 08:03 AM
01/19/08

Pro Am first day....
--------------------------------------------------------------------------------
























Rod and I got a late start Saturday morning but it was worth it. We got to the meet and I got to see allot of people I had not seen in awhile. I got see Sean D the owner of BAG gym in Texas whom I had not seen since the Arnold last year. He is a great guy. I always like shooting the **** with him. I hate he did not have the kinda day he wanted competeing Sat. He was still in good spirits though. I got some pics with him. I called Jo Jordan to see where he was. I found him and we had a good time talking and getting caught up on the days events. Jo is a great guy and a great lifter. If you ever get the chance talk with Jo. The next pic is of Shawn, me, Rod, and Jo. After seeing everyone I got to meet Jim Hoskinson finally after many conversations on the phone. This man is one of the greatest and nicest people I have ever met in my life. Very humble and very gracious. His wife Cory is fantastic. She so much supports her husband and what he does. It was an honor to meet these individuals and help support gym this weekend. I have been lucky enough to forge a frienship with these two extrodinary people for what I hope is for a long long time.

MR. SMITH
01-25-2008, 08:03 AM
After the first day of the Pro Am....
--------------------------------------------------------------------------------







































First Phil Harrington was driving me crazy abouit getting something to eat so me , Rod, Phil and his girlfriend Valerie went to Red Robin to eat. We had a great time. After eating with Phil and Valerie me and Rod took round two on the food stuffing event an hour later to meet Jim, his wife and Tatoo (Brian) at Outback. Jim and the crew was already there and we sat down with them. As we were ordering the whole OBB Crew came in. It was cool eating with all these great people. I got to see my idiol Brian Schwab. That man is the ****. All he does is break world records every meet he does. While everyone was tlking I pulled a waitress to the side and asked her if she could sing Happy Birhtday to Jo Jordan(even though it was not his birhtday, it sure was funny!) Out of nowhere a lil later all these waitresses come up to Jo's table hooping and hollering and singing him happy Birthday! He looked at me and said did you do this?! Very funny. Everyone got a good laugh from it. After eating with Jim and his family and Tatoo me and Rod went back to the Hotel. We decided we needed to get in a workout. The hotel we were at had a pretty good gym. It even had free weights and a couple benches. Well you know what came next. Here it is....


RAW BENCH

3 X BAR - 3

3 X 135 - 3

3 X 225 - 3

2 X 315 - 3

1 X 315 - 10

2 X 405 - 3

1 X 415 - 1

1 X 425 - 1


SEATED PEC PRESS

1 X 200 - 10

1 X 210 - 10

1 X 220 - 10

1 X 230 - 10

1 X 240 - 10

1 X 250 - 10

1 X 260 - 10

1 X 270 - 10

1 X 280 - 10


TRI PRESSDOWNS WITH ROPE

4 X 130 - 10


OVERHEAD TRI EXTENSIONS WITH D HANDLE

4 X 50 - 10


LAT PULLDOWNS

2 X 200 - 10

2 X 230 - 10

2 X 250 - 10


TRI EXT MACH

5 X 200 - 10

MR. SMITH
01-25-2008, 08:04 AM
01/22/08

DE BENCH, TRAPS
--------------------------------------------------------------------------------




























I still have more pics to post and more to tell about the trip to Columbus. I will break on that to post my workout for Tuesday. It was great to be back at the Shed working out again. I was going into withdrawls not being able to get a good workout in. Rod did some light stuff in his shirt in preperation for the Clayton meet. I worked on my speed. Here it is....



FOAM ROLLER STUFF


FRONT BAND PULLAPARTS WITH MINI

5 X 12


FRONT DELT DB RAISES

4 X 30'S - 10


DE BENCH

RAW, MEDIUM GRIP, COMP SETUP

3 X BAR - 5

ADDED DOUBLED MINIS AND DOUBLED MONSTER MINIS ON EACH SIDE OF THE BAR

3 X BAR X DBLED MINI & DBLED MM - 3

3 X 135 X DBLED MINI & DBLED MM - 3

10 X 225 X DBLED MINI & DBLED MM - 3


BB SHRUGS

10 X 245 - 25



THe pic is me and Phil....and his red hair and goatee....

MR. SMITH
01-25-2008, 08:04 AM
01/24/08

BACK, BIS, FOREARMS
--------------------------------------------------------------------------------














































I wanted to get some heavy high volume back in tonight. My right wrist has been killing me since this weekend. Not too sure what up with that. On a side note to keep you up on my dogg Nemo. He had his pin removed today from his leg and I also got him fixed. He is doing fine. I bet he was thinking why are my balls hurting now too? Oh well it was time and plus it will calm him down as well. We will be heading out today for Raleigh for the NC APF STATE CHAMPIONSHIPS. Rodney is doing the bench only Sat. This make three meets in three states for three weeks. I am ready for a break. Here it is....


BB SHRUGS

10 X 245 - 15

5 X 335 - 15

5 X 425 - 15

5 X 515 - 15


REVERSE GRIP FRONT LAT PULLDOWNS

4 X 2PLATES - 12

4 X 3PLATES - 12

4 X 4PLATES - 12

4 X 5PLATES - 12


WIDE GRIP BEHIND NECK PULLDOWNS

5 X 4PLATES - 10


FRONT DB DELT RAISES

5 X 50'S - 10


BAND PULLAPARTS

5 X 12


STANDING DB HAMMERS

3 X 30'S - 10

3 X 40'S - 10

3 X 50'S - 10

3 X 60'S - 10

3 X 70'S - 10


FOREARM PLATE CURLS

5 X 35#PLATE - 15


AB WHEEL OF DEATH


PHil and Shawn in the pic....

MR. SMITH
02-26-2008, 10:34 PM
01/30/08

TRIS, ACC
--------------------------------------------------------------------------------

Due to me going to my daughters PTO meeting Tuesday I was unable to get my speed bench day in. She was presented with perfect attendance award at the meeting. I was very proud of her. She has also maintained straight A's throughout the school year so after the porgram I took her out to eat and gave her some money. She is my pride and joy. Her success make me very proud of her. I have a place in the house with all my trophies and awards and stuff. She likes looking at all that stuff and a couple years ago she told me she would have more than me some day. So she now puts her trophies from dance, soccer, gymnastics and awards from school with my stuff. I love her competiveness and her dedication and will to be better at all that I have done. I will take a pic of our lil room of fame. I am very very proud of her accomplishments. She is my inspiration. As for my workout tonight I did allot of tri stuff and stretching. I will start my heavy training next week and get back into the groove. Here it is....


TRI PRESSDOWNS WITH STAIGHT BAR ON LAT MACH

4 X 1PLATE - 12

4 X 2PLATES - 12

4 X 3PLATES - 12


TRI PRESSDOWNS WITH ROPE ON LAT MACH

4 X 2PLATES - 8

4 X 3PLATES - 8


SINGLE ARM TRI PRESSDOWNS WITH PURPLE BAND CHOKED WITH D HANDLE ATTACHED

5 X 10 EACH ARM


LAY DOWN KETTLE BELL TRI EXTENSIONS

4 X 53# KETTLE BELL - 6


TATE PRESSES

4 X 70'S - 12


MINI BAND PULLAPARTS

5 X 12


FOAM ROLLER STUFF


FRONT DB DELT RAISES

1 X 30'S - 10

1 X 35'S - 10

1 X 40'S - 10

1 X 45'S - 10


HANDGRIPPER WORK


ABS


The pic is of my boy Greg Crook and his soon to be wife Sharon "Crook" whom had a PR busting day at the NC APF meet this past weekend with PR,s on all three lifts and total. Big congrats to Sharon!

MR. SMITH
02-26-2008, 10:34 PM
01/31/08

BACK
--------------------------------------------------------------------------------

I had some great conversations with some great people today. I love to learn. These people taught me some things today I really needed to learn. I do appreciate their input and time and friendship. I first talked to Brett Rapp today. I train with Brett. He is also our NC UPA Chairman. His insight on helping me with my supplementation was great. I learned allot from Brett as I always do when we train and talk. I really want thank him for his help today. I received a phone call as well from Travis Mash today. Travis has moved back to NC last week. Itís great having him back. Travis brought me into this sport some time back and has been a great mentor to me and my training. He has helped me so much over the past couple of years. His insight and knowledge is second to none. His drive and dedication to the sport he loves is also second to none. We start back training together next week which I am looking forward to. He and I are very competitive and it will be great having that competitive atmosphere back with him. He is the one person I learned the most valuable lesson in this sport or in life in general. Always give back. He has taught me that thru words and his actions. He has always been the first to help someone. Too many times people egos, arrogance, or big head gets in the way. Not with him. When he was on top he acted no different than any other person I knew. He was always the same. He has laid precedence that I have tried to follow. Itís great having him back. The last person I spoke with today was Jim Hoskinson. If you have never spoken with this man youíre missing out. Gracious, kind and humble are only a few words to describe Jim. His knowledge and willingness to help others is remarkable. I am honored to know this man. He is truly an inspirational individual.

On our training tonight we did some back work and Rod did some deads. (Joey donít deadlift anymo)He did well pulling 550 raw with no training. I am getting a sinus infection and feeling like hell. I may have to get me a Z-Pack. Well here it is....


FRONT LAT PULLDOWNS WITH V HANDLE

3 X 1PLATE - 5

3 X 2PLATES - 5

3 X 3PLATES - 5

3 X 4PLATES - 5

3 X 6PLATES - 5

3 X 7PLATES - 5


CG FRONT PULLDOWNS WITH STRAIGHT BAR

5 X 5PLATES - 10


BB SHRUGS

10 X 250 - 20


MINI BAND PULLAPARTS

4 X 12


FACE PULLS

4 X 2PLATES - 12


STANDING DB HAMMERS

1 X 50'S - 5

1 X 55'S - 5

1 X 60'S - 5

1 X 65'S - 5

1 X 70'S - 5

1 X 75'S - 5


HANDGRIPPER WORK

MR. SMITH
02-26-2008, 10:35 PM
02/04/08

LEGS, STUFF
--------------------------------------------------------------------------------

I have been sick as hell all weekend. Doing nothing but sleeping and some eating. I have not felt this bad in awhile. I was given some good news this weekend though. I have been promoted at work. I am currently the Circulation District Manager @ my local News Paper. I will now be Circulation Manager for two Newspapers now. I will be over all District Managers and carriers at both papers now. I am very excited about this. I am somewhat getting better. I think I may be around my comp weight now. I did some squats tonight and did something I have not done in awhile.... puked my brains out.... Here it is....


RAW SQUATS

3 X BAR - 5

2 X 135 - 5

2 X 225 - 5

ADDED MONSTER MINIS DOUBLED ON EACH SIDE OF POWER RACK TO BAR

10 X 225 X DOUBLED MONSTER MINIS - 10


STANDING BB CALVE RAISES

5 X 225 X DOUBLED MONSTER MINIS - 20


This is where I got nausea and started pukeing....


HANDGRIPPER MACHINE

12 X 100# PLATE - 15


NECK HARNESS RAISES

5 X 45# DB - 10


CAPT. CRUNCH GRIPPER WORK

5 X 5


ABS

MR. SMITH
02-26-2008, 10:35 PM
02/05/08

DE BENCH
--------------------------------------------------------------------------------

Still feling terrible. I am still at work and feel like a zombie. Not much tonight. Here it is....


DE BENCH RAW

MEDIUM GRIP, COMP SETUP

2 X BAR - 3

2 X 135 - 3

ADDED MONSTER MINIS ON BOTH SIDE DOUBLED AND GREEN ON EACH SIDE CHOKED

2 X BAR X MM DBLED X GREEN CHOKED - 5

5 X 275 X MM DBLED X GREEN CHOKED - 5


TRI PRESSDOWNS

5 X 2PLATES - 15

5 X 2PLATES & 25# PLATE - 15


ABS

MR. SMITH
02-26-2008, 10:35 PM
02/08/08

ME BENCH WITH VIDS
--------------------------------------------------------------------------------

We all finally got back on track again with all the past few meets and holidays and everything. It was great having everyone together again and hitting it hard @ GYM 365. Also having Travis Mash training with us again was great as well. Its good to have him back in NC. Surprisingly Chris Mason was there as well, so I was having old school flashbacks. It was a great night lifting and having a great group on deck together again. There was allot of PR's being hit. I must congratulate Brian and Tez for winning our Bi weekly Friday night trophy. The both had PR's well over 60 pounds each! Great lifting guys. Greg Crook brought his digital camera with him, which was cool to have and see our lifts in replay to see what we did and did not do. I wanted to say much thanks to Brett Rapp for being there and doing all the handoffs all night. We all really appreciated it bro. I went back to using the Metal Viking Pro size 58. It felt good being in this shirt again. This shirt is more suited to my groove and feel. Plus this is the first new one I have ever used. Greg and I decided it was going to be a technique and touch night. Which we all know is where I lack. I did not go real heavy just used weight I felt comfortable using and trying to perfect my movements in. Everything felt good I just have to figure out proper shirt placement. I am posting some vids from the night. Thanks Greg. I look forward to seeing everyone in a couple weeks....Here it is....


ME BENCH

COMP GRIP, COMP SETUP, RAW WARMUP

2 X BAR - 3

1 X 135 - 3

1 X 225 - 3

1 X 315 - 3

1 X 405 - 5

1 X 515 - 1 Smoke Show (shoulder feeling better)

ADDED BRAND NEW METAL VIKING PRO 58

ADD 2BOARD

1 X 605 X 2BOARD - 1

MOVE 2BOARD USE 1BOARD

1 X 605 X 1BOARD - 1

MOVE BOARDS

1 X 655 TO CHEST - 1 (NO TOUCH)

1 X 705 TO CHEST - 1 (NO TOUCH)

1 X 705 TO CHEST - 1 (MISS GROOVED)

1 X 705 TO CHEST - 1 (NO TOUCH)


Everything felt good and real real light. Nothing really touched but I am breaking in a new shirt and that why we practice. Thanks Tez, Brian, Greg, Brett, Rodney, Travis, LaVan, Chris, and Mark for all the help and support.

MR. SMITH
02-26-2008, 10:36 PM
02/11/08

BACK
--------------------------------------------------------------------------------

I had a great weekend with my lil girl. I must admit I did go do something this weekend I never thought I would do, but I went to the Hanna Montana 3D Movie at the theaters with her. I was the only dad brave enough to show himself I guess. No men, no lil boys. A full theater of moms and lil girls. I was definitely getting the eye from allot of mommies! I had not worn 3D glasses since Jaws. Thatís been awhile. The concert/movie was actually pretty good. Its funny to me how Billy Ray Cirus makes it big off one damn song for a couple years never to hear from him again then all the sudden he has a daughter who has a TV show, an album, her own dolls, t shirts and the biggest lil girl following in America to now movies. Wow thatís what you call turning it around. This guy is definitely living vicariously through his daughter. Anyways my daughter loved it. Every song being sung through out the movie was being sung by 300 other girls in the theater as well. Plus the dancing in the theater rows. Something else. So if any of you daddies are scared to go with your lil girl, trust me it aint that bad. Plus I must admit the duet Hanna (Miley Cirus) and her daddy sing is really good. Get ready, get set, donít go.... is the name of the song. I believe my daughter and I have sung it together like 100 times already.... Oh yeah we worked out today. Here it is....


CHEST SUPPORTED ROWS WITH BANDS

ADDED TWO PURPLE BANDS DOUBLED

5 X TWO DOUBLED PURPLE BANDS - 12

5 X 2PLATES X 2 DOUBLED PURPLE BANDS - 10

5 X 2PLATES X 2 25#PLATES X 2 DOUBLED PURPLE BANDS - 5


SEATED GREEN BAND LAT PULL DOWNS

TOOK GREEN BAND DOUBLED OVER THE TOP OF LAT MACH INSTEAD OF USING CABLE

5 X DOUBLED GREEN BAND - 10

CNAGED GREEN BAND WITH BLUE BAND

5 X DOUBLED BLUE BAND - 10


ADDED LAT BAR TO GREEN BAND ON LAT MACH DOUBLED

BEHIND THE HEAD PULLDOWNS WITH THIS SETUP

8 X GREEN BAND DOUBLED - 10


BB SHRUGS

3 X 135 - 20

5 X 225 - 20

8 X 315 - 12


HAND GRIPPER MACHINE

10 X 100#PLATE - 25

MR. SMITH
02-26-2008, 10:36 PM
02/12/08

DE BENCH
--------------------------------------------------------------------------------

Not a whole lot going on but working my ass off with this promotion I took. I have soo many thing to do to get things right at this other News paper it aint funny. Did some fat bar speed wotk tonight and been working in a new set up as well. Everyhting is feeling well and going well. Here it is....


ELLIPTICAL - 10 MIN

FOAM ROLLER STUFF - 10 MIN

MINI BAND PULL APARTS

4 X 12


DE BENCH, FAT BAR

RAW, CLOSE GRIP, COMP SETUP

3 X BAR - 5

2 X 135 - 3

2 X 225 - 3

2 X 250 - 3

ADDED 80 POUNDS OF CHAIN

8 X 250 X 80# OF CHAIN X 45 SEC. REST - 3

1 X 250 X 80# OF CHAIN - 20


TRI PRESSDOWNS WITH FATBAR

5 X 2PLATES - 15

6 X 2PLATES X 25#PLATE - 15


OVERHEAD ONE ARM TRI EXTENSIONS

1 X 30 - 10

1 X 35 - 10

1 X 40 - 10

1 X 45 - 10

1 X 50 - 10

1 X 55 - 10


BB SHRUGS

4 X 315 - 12

MR. SMITH
02-26-2008, 10:36 PM
02/15/08

ME BENCH
--------------------------------------------------------------------------------

Starting to finally get over this damn cold. I think everyone I know is sick or getting sick. Things are starting to look up at work with all the problems at our other newspaper I have been put over. Rodney is my District Circulation Manager there and he and I are cleaning house. He will be firing his first employee Sunday night. Never a fun thing but a necasary. I will be there with him to make sure all goes well. I have allot of pressure on me from the brass to get this nightmare fixed. I love the challange and am ready to tackle it. I must say I am probably one of few but I love my job and what I do. It very cahllanging and self rewarding. I talked with Jim H. today and I hope he tells everyone the story he told me tonight. What a story! I am also going to Lowes this weekend and getting me a 1" x 6" board. I thought would give this a try so I can get lower with the bar with shirt work. Did some floor presses with the fat bar and chains tonight. I love this fat bar. Here it is....



MONSTER MINI BAND PULLAPARTS

4 X 15



ME RAW BENCH


FAT BAR, CLOSE GRIP, RAW

FLOOR PRESSES

2 X BAR X CG - 3

2 X 135 X CG - 3

2 X 225 X CG - 3

ADDED CHAINS, CLOSE GRIP

2 X 225 X 50# OF CHAIN X CG - 3

1 X 225 X 75# OF CHAIN X CG - 3

1 X 315 X 75# OF CHAIN X CG - 3

1 X 315 X 100# OF CHAIN X CG - 3

1 X 365 X 100# 0F CHAIN X CG - 3

1 X 365 X 125# OF CHAIN X CG - 3

1 X 375 X 125# OF CHAIN X CG - 1



DB PRESSES

5 X 120'S - 10


HANDGRIPPER MACHINE

6 X 145#'S - 15


CAPTAINS OF CRUNCH GRIPPER

5 X 5

MR. SMITH
02-26-2008, 10:37 PM
02/18/08

Back, Bis, Forearms
--------------------------------------------------------------------------------

Wide Grip Lat Pulldowns

2 X 2plates - 10

3 X 3plates - 10

3 X 4plates - 10

3 X 5plates - 10

3 X 6plates - 10

2 X 7plates - 8


Seated Chest Supported Rows Close Grip With 2 Purple Bands Doubled

4 X Purple Bands Doubled - 8

4 X 2plates X Purple Bands Doubled - 5


Db Rows

5 X 120's - 8


Bent Over Concentration Db Curls

4 X 45's - 8

4 X 55's - 8


Behind Neck Wide Grip Lat Pulldowns

3 X 2plates - 10

3 X 3plates - 8

3 X 4plates - 5


Grip Machine

8 X 100# Plate - 20


Hand Gripper Work

5 X 5


Broom Stick Swings Obliques

6 X 20


Abs



--------------------------------------------------------------------------------

MR. SMITH
02-26-2008, 10:37 PM
02/20/08

ACC. STUFF
--------------------------------------------------------------------------------

Man this week has been hectic as hell. I love my new position but with 60 people workin for me now its a little overwelming. I enjoy it though. Its something new every damn day that for sure. I wanted to wish my boys Mike Schwanke and Barry Williams good luck this weekend at the OBB Meet in Orlando. I look for my boy Schwanke to take second all time in the 220's total. For yall that dont know Mike is from here in Marion where I am from. We grew up togther and trained with each other for years until he had to leave off for the military. He is now in Tampa and lifts at Tampa Barbell with Tommy and his crew. I also want to wish Adam Driggers and Brian Caroll a great meet as well. Well here it is....


BB SHRUGS

3 X 135 - 20

5 X 225 - 10

5 X 315 - 10

5 X 405 - 10


SIDE DB DELT RAISES

3 X 20'S - 8

3 X 25'S - 8


FATBAR FRONT DELT RAISES

4 X 65 - 8

4 X 70 - 8


NECK HARNESS RAISES

5 X 60# DB - 10


FRONT BB RAISES

5 X 135 - 10


HAND GRIPPER

5 X 5


ABS



--------------------------------------------------------------------------------

MR. SMITH
02-26-2008, 10:37 PM
02/22/08

ME BENCH @ GYM 365
--------------------------------------------------------------------------------

What a great bench night for everybody. We had some new faces and old faces join up with us tonight. There were so many PR's being hit I could not keep up. Brett Rapp showed up as always. He was still unable to bench due to a pec problem but still showed up to spot, load plates and support. Thanks Brett! Brett also brought us a new lifter to train with us. His name is Karl and he lives in Va. He did fantastic finally touching some weight to chest with us. I hope you keep coming up Karl. It was great lifting with ya. Greg Crook was there with us hitting big numbers plus guiding me in the right direction as always! Mark "Money" Schott was hitting big weight tonight as well with a 725 to chest. Rodney really showed out tonight with a big 750 2board. Great lift my brother. LaVan is looking terrific as well with his RAW lifting. He will be benching 500 raw soon. Thanks to Brandon Pain for helping load plates and side spotting. Lynn Hodges had a big night as well with his lifting. As to the young boy that jumped in with us to lift.... its a shame when certain people in this world allow their ego and pride to get in the way of learning and benefiting from experienced lifters advice. This kids ass was a mile high on every lift. When told of this he argued with all of us and got pissed off like we werenít suppose to tell him that. He got all bent out of shape and pouted some more and left like a lil bitch. Adios we all say. Kid these days, try to help them and they already know everything.... Anyways enough about that. I had a good night tonight hitting a big PR for myself with help from everyone above mentioned. I was wearing my bigger 58 Viking NON JACKED as Greg requested. Plus on my second to last attempt I freaking passed out completely for a few seconds. I thought that was cool. I just wanted to thank everyone tonight for all his or her help and support. Thanks to LaVan as always for the gym space. Here it is....


ME BENCH

RAW WARMUPS, COMP GRIP, COMP SETUP

2 X 135 - 3

1 X 225 - 3

1 X 315 - 3

1 X 425 - 3

1 X 515 - 1

ADDED 58 VIKING PRO, NON-JACKED, COMP SETUP COMP GRIP

ADDED 2BOARD

1 X 605 X 2BOARD - 1

TOOK AWAY 2BOARD NOW USEING 1BOARD

1 X 655 X 1BOARD - 1

1 X 700 X 1BOARD - 1

TOOK AWAY 1BOARD AND NOW USING 1/2BOARD

1 X 730 X 1/2BOARD - 1 (smoke show!)

TOOK AWAY 1/2BOARD AND NOW USING 3BOARD

1 X 810 X 3BOARD - 1 (this is where I passed out when locked it out)

TOOK AWAY 3BOARD AND WENT FULL RANGE

1 X 750 - 1 (PR!)


TRI PRESSDOWNS WITH VBAR ON CABLE MACHINE

4 X 180 - 20

4 X 220 - 20


After passing out with the 810 on the 3board, which has never happened before it took me a second to regain myself. The 730 was nothing. The 750 was locked out but my dumb ass for some reason slipped on my belt for this lift and should not have. I have come to the conclusion that I lifted better without my belt for some reason. The belt is locking my shirt up which causes me touching problems. I missed touching by like a half inch cause I thought I heard press. My bad. The weight felt easy but the groove was different which made me hold the weight longer at the bottom to try and touch so that blew my shirt pop. I muscled the weight up instead of having the shirt "POP" IT up. Greg will be posting the vids in a day or so and I will post them up.




--------------------------------------------------------------------------------

MR. SMITH
02-26-2008, 10:38 PM
02/25/08

RAW LEGS
--------------------------------------------------------------------------------

I first wanted to congradulate friends of mine that competed this past weekend at meets. Congrats to my boy Mike Schwanke. Many years of hard work are paying off my friend. Great meet with three PR's! Congrats to Brian Caroll, what a meet. What a total. Congrats to Clint Smith. Congrats to Adam Driggers. Congrats to my boy Phil Harrington on his big bench PR! Congrats to Margaret Kirkland for winning the womens. Also I would like to say to fellow NC lifter Barry Williams on his meet. Brother 700 is coming, keep hitting it, it will come. Barry is a great bencher here in NC. Here it is....


RAW CLOSE STANCE SQUATS

2 X BAR - 15

2 X 135 - 15

2 X 225 - 15

2 X 275 - 15

1 X 315 - 10


LEG EXTENSIONS

4 X 200 - 10

4 X 240 - 10


LEG CURLS

3 X 90 - 8

3 X 100 - 8

3 X 110 - 8


GRIP MACHINE

5 X 100 - 20

5 X 125 - 20


HAND GRIPPER

5 X 5


ABS

chris mason
02-26-2008, 10:59 PM
Ok, time for some Joey Smith videos!

605

http://www.youtube.com/watch?v=QFrCkrtHtWw


700

http://www.youtube.com/watch?v=xaTTW0PQFlo


730

http://www.youtube.com/watch?v=deXhHY_4rSI


750

http://www.youtube.com/watch?v=UXPsUkgSswc


810

http://www.youtube.com/watch?v=FtvWfCV1r08


Lat week

605

http://www.youtube.com/watch?v=ampL3WXPspE&eurl=http://asp.elitefts.com/qa/training-logs.asp?qid=67622&tid=153


655

http://www.youtube.com/watch?v=0K9ioqDg7PY&eurl=http://asp.elitefts.com/qa/training-logs.asp?qid=67622&tid=153


705

http://www.youtube.com/watch?v=s7bXoOGDEl4&eurl=http://asp.elitefts.com/qa/training-logs.asp?qid=67622&tid=153


2nd

705

http://www.youtube.com/watch?v=Wq4QL9rmmn0&eurl=http://asp.elitefts.com/qa/training-logs.asp?qid=67622&tid=153

MR. SMITH
03-24-2008, 12:08 AM
02/26/08

TRI'S AND STUFF
--------------------------------------------------------------------------------

Not much on the horizen. Just busy as usual and my whole family is bad sick. I have been spaying the house down like crazy with Lysol. I just hope I dont get it now. I am gonna start laying back with the speed work every week and give my shoulder and elbows some rest time. I will see if this helps. Not much tonight. Here it is....


TRI PRESSDOWNS WITH CLOSE GRIP

4 X 1PLATE - 20

4 X 1PLATE & 25 - 15

4 X 2PLATES - 12

4 X 2PLATES & 25 - 10


DB PRESSES

5 X 120'S - 12


GREEN BAND PRESSDOWNS

5 X 50


DB ROCK N ROLLS

4 X 45'S - 10

4 X 50'S - 10


SEATED DB SHRUGS

5 X 120'S - 25


ABS

MR. SMITH
03-24-2008, 12:09 AM
02/29/08

RAW BENCH
--------------------------------------------------------------------------------

I have been getting this flu thing all week. My whole family at home is sick so I knew I was going to as well. Feeling achy and appetite not too good the past couple days. Hell I might have even lost a couple pounds as well. I hope to get back on track next week after a good long weekend of rest, orange juice and medicine. Rod and me did not due a whole lot due to me ass dragging around. I wanted to do some high board raw stuff but decided to stay with some raw full range stuff since I have not done this in awhile. I could have done 10 sets of 10 of 405 but chose not too because of the aftermath of shoulders, elbows and other things needing ice and ibuprofen the next day. So I stayed with 5 sets of 5. As some of you know I had been planning to go to Virginia this weekend to help handle Jim Hoskinson at his meet but he was unable to go and withdrew from the meet. So since I am staying in town I will be helping out at a local backyard meet today here in my town. I will take some pics and post em up later. Here it is....


RAW BENCH

COMP SETUP, MEDIUM GRIP, FAT BAR USED ON ALL SETS

2 X FATBAR X MG - 3

2 X 135 X MG - 3

2 X 225 X MG - 3

2 X 315 X MG - 3

5 X 405 X MG - 5


TRI PRESSDOWNS WITH ATP LONG TRI STRAP

10 X 1PLATE & 25 - 15


GREEN BAND PISTON PUMPS

5 X 10


FOREARM CURL WITH PLATE

8 X 35# PLATE - 20

MR. SMITH
03-24-2008, 12:09 AM
03/03/08

Lower, Forearms, Neck
--------------------------------------------------------------------------------

Squat Raw Close Stance

3 X Bar - 10

3 X 135 - 10

3 X 225 - 10

5 X 315 - 10


Gripper Machine

4 X 100 - 15

4 X 145 - 15

4 X 170 - 15


Neck Harness

1 X 50 - 10

1 X 55 - 10

1 X 60 - 10

1 X 65 - 10

1 X 70 - 10


Broom Stick Swings

5 X 20


Db Curls For Da Girls

3 X 45's - 10

3 X 50's - 10

3 X 55's - 10


Captains Of Crunch Gripper

5 X 5


Abs

MR. SMITH
03-24-2008, 12:09 AM
03/04/08

DE BENCH & STORY
--------------------------------------------------------------------------------

I have been feeling real good as of late. Feeling healthy again and feeling stronger each workout. Something happen to me this weekend that scared me more than anything ever has. I was somewhat reluctant to tell this but I will because maybe someone can give me feed back on it. Here it goes.... I was sleeping Friday night and woke up suddenly around 3 a.m. I woke due to the fact I could not breathe. I mean I literally could not get air down my throat. I ran into the kitchen trying to breathe. I was panicking really badly. My throat was like completely closed it would not open to let air flow. I did not know what the hell was going on or what to do. All of the sudden I felt like I was about to black out and then my throat opened and air was able to start flowing. I am not sure how long I had not taken a breath but it must have been long enough for my brain to wake me up and tell me something was wrong. I started taking air in but I also started to burp like an air bubble was coming up from my gut. Then I started coughing like crazy. I felt like I had been holding my breath under water trying to swim back to the top but could not get there. It was a very weird and scary feeling. I sat in the front room with my wife extremely upset of what just happened. She was very upset as well with neither of us having any answers. I was afraid to go back to sleep because I thought it might happen again. This has never happened before. I will be making an appointment with my doctor next week to get checked out. So there that story is. Very scary **** to me. On a lighter night we had a great workout. I am really looking forward to seeing everyone Friday night at GYM 365. Here it is....


DE BENCH

RAW, COMP SETUP, CLOSE GRIP, FAT BAR

3 X BAR - 5

ADDED 2 MONSTER MINIS DOUBLED ON EACH END

3 X BAR X DOUBLED MM ON EACH END - 5

ADDED 2 MORE MONSTER MINIS DOUBLED ON EACH END

3 X BAR X 4 DOUBLED MM DOUBLED ON EACH END -5

5 X 135 X 4 DOUBLED MM DOUBLED ON EACH END -5

5 X 185 X 4 DOUBLED MM DOUBLED ON EACH END -5


BB SHRUGS

5 X 135 - 25

10 X 225 - 25


BROOM STICK SWINGS

5 X 20


CAPTAINS OF CRUNCH

5 X 5

MR. SMITH
03-24-2008, 12:10 AM
02/06/08

CARDIO
--------------------------------------------------------------------------------

I have gotten several responses to my situation last weekend by questions, e-mail, and phone calls and I very much appreciate the info and support. I had a good talk with Jim W. and he told me about his same experiance. He told me it scared him as well. Jim told me to start doing more cardio and take some of the excess weight off me. I must agree with him on that my cardio is lack luster at least. I am going to start applying myself to cardio and loose some bad weight. Once again thanks to all the replys, calls and e-mails. We have a great powerlifting community with so many people willing to help and give advice. Here was what I did Thursday evening cardio wise....Here it is....


Me, my daughter and Nemo took a good long walk through downtown. Nemo is still rehabing his leg so this was the most excersise he has done in awhile as well. It was fun. Katelyn my daughter enjoyed it.


1.5 Mile walk with the Family

MR. SMITH
03-24-2008, 12:10 AM
03/07/08

ME BENCH @ GYM 365
--------------------------------------------------------------------------------

Wow we had a crowd at GYM 365 tonight! It was awsome to see so many people there to lift with us, ask questions, support and just watch. Rodney and I get there and see everyone and hell I got excited. Plus when I walk in I get to se a couple faces I was not exspecting to see. Mike White was in the house. Mike is someone I really respect. He as always been a great friend and a great mentor as well. It was good seeing you Mike. Also got to see Dr. Gray whom is always a pleasure to be graced by. I think he is scare of me though? Chris Mason was in the house with us as well doing box jumps which I was mightly impressed with his vertical savyness. Travis Mash stayed with us to help out after he was done training. Greg Crook, Mark "Money" Schott, Rodney Coates, Lynn Hodges, Brandon Pain, LaVan Cleament, a couple guys from Concord that came and myself was lifting. We had a great group tonight. I want to thank everyone for all their help tonight. I had a prety good night with help from Greg keeping me in check and still working on my groove. Thanks bro. Here it is....


ME BENCH

COMP SET UP, COMP GRIP, RAW WARMUP

2 X BAR - 3

1 X 135 - 3

1 X 245 - 3

1 X 340 - 3

1 X 430 - 3

1 X 520 - 1

ADDED METAL VIKING PRO 58

ADDED 1BOARD

1 X 610 X 1BOARD - 1

STILL 1BOARD

1 X 700 X 1BOARD - 1

STILL 1BOARD

1 X 760 X 1BOARD - 1(SMOKE SHOW)(RACKED THIS ONE TOO SOON)

NO BAORD

1 X 700 - 2(UGLY)

NO BOARD

1 X 700 - 1

MR. SMITH
03-24-2008, 12:11 AM
03/10/08

TRAPS, FOREARMS, CALVES, ABS
--------------------------------------------------------------------------------

Soccer season at the Y is getting ready to start back up and I am very excited. This will be my 8th season coaching my daughterís team. I will be picking players today. When I first started doing this I had no idea what the hell I was doing but now I love it. I have a great time with the kids and get to meet a bunch of great people. Itís always funny to meet the other teams coach and he looks at me and asked "Are you the soccer coach?" I love it. I worked allot this weekend and I am still recovering from that. Had a pretty good workout all things considered. Here it is....


10 MINUTES ON ELLIPTICAL


BB SHRUGS

5 X 225 - 12

5 X 315 - 12

5 X 405 - 12


REVERSE BB SHRUGS

5 X 225 - 10


DB SIDE DELT RAISES

3 X 20'S - 10

3 X 25'S - 10

3 X 30'S - 10


STANDING REVERSE FOREARM CURLS

5 X 135 - 20


SEATED PLATE FOREARM CURLS

5 X 45#PLATE - 10


CAPTAINS HAND GRIPPER

5 X 5


GRIPPER MACHINE

4 X 100 - 15

4 X 200 - 15


BROOM STICK SWINGS

5 X 20


ABS

MR. SMITH
03-24-2008, 12:11 AM
03/11/08

De Bench
--------------------------------------------------------------------------------

De Bench

Raw, Close Grip, Comp Setup, Fatbar Used

2 X Fatbar - 10

Added Double Mini On Each Side

5 Xfatbar X Doubled Mini On Each Side X Cg - 5

Added Doubled Purples On Each Side With Doubled Minis On Each Side

5 X Fatbar X Doubled Purples & Doubled Minis On Each Side X Cg - 5

Added Another Doubled Mini To Each Side

5 X Fatbar X 2 Doubled Purples & 4 Doubled Minis X Cg - 5


Rope Tri Extensions

6 X 1plate - 15

6 X 1plate & 25 - 15


Abs

MR. SMITH
03-24-2008, 12:11 AM
03/12/08

CARDIO
--------------------------------------------------------------------------------

My daughter and I have decided Wednesday would be a good day each week for her and I to do some walking in town. I enjoy being able to spend time with her like this during the Mon. thru Fri. hussle. It gives us a chance to do more during the week days than just the weekends. Plus she loves walking with me as well. We went to the park in town as well and she played on the swings and stuff. Soccer will be starting next week for practices which I am looking forward to. Our first game will be March 29. Here is what we did....here it is....


1.0 Mile walking in town

Me pushing her on the swing an other daddy assistance stuff - 1.0 hour

MR. SMITH
03-24-2008, 12:12 AM
03/14/08

Accesory Stuff
--------------------------------------------------------------------------------

Just got back from the Y doing the yearly Easter egg hunt with my daughter. There had to have been 500 kids running around on the fields looking for eggs. It was fun and she had a great time. I trained by myself last night. Just did some volume stuff to get the blood pumping. I think I might have come up with a new band exercise for tris last night. I have never seen it before so I will take some clame for it. I called it the tri crucifix. I will get a vid up for it soon. It really was a good finisher exercise. Here it is....


FOAM ROLLER STUFF - 15 MIN

JUMP ROPE - 5 MIN

DB FLYES

2 X 50 - 8

2 X 55 - 8

2 X 60 - 8

2 X 65 - 8

2 X 70 - 8

2 X 75 - 8

2 X 80 - 8

2 X 90 - 8

2 X 100 - 8


DB SHRUGS

6 X 100'S - 20


BB SHRUGS

5 X 135 - 15


HAND GRIPPER MACHINE

5 X 200 - 15


OVERHEAD ROPE TRI EXT

5 X 1PLATE & 25 - 12


OVERHEAD ONE ARM TRI EXT

6 X PURPLE BAND - 20


TRI CRUSIFIX WITH PURPLE BAND

5 X 20


CAPTAINS OF CRUNCH GRIPPER

5 X 5


ABS

MR. SMITH
03-24-2008, 12:12 AM
03/17/08

BACK, DELTS, TRAPS, BIS
--------------------------------------------------------------------------------

I guess some of you have heard or maybe you have not that I have been given the opportunity to be the NC APF Chairman for our great state. I am much honored and very excited about this position. I have a great support group here in NC and we have some fantastic lifters here as well. I look forward to having some terrific meets that will be announced as soon as I get all the details worked out. Thanks for everyoneís support again on this.

Soccer starts up next Monday for our practices. Since the time frame of work and practice time is so close I have decided to work out at one of our local gyms on Mondays only to get my workout it in and not be as rushed by driving all the way to Rods. This saves me 45 minute total drive time to and from. So I went ahead and worked out a deal with the owner and started yesterday. I got to see allot of people I have not seen in a long time and use some equipment I have not used in forever. Itís cool to have a change of scenery. Here it is...


LAT MACH PULLDOWNS WIDE GRIP TO FRONT

1 X 250 - 10

1 X 260 - 10

1 X 270 - 10

1 X 280 - 10

1 X 290 - 10

1 X 300 - 10


REVERSE LAT MACH PULLDOWNS WIDE GRIP

5 X 250 - 10


CHEST SUPPORTED ROWS

1 X 2PLATES - 5

1 X 3PLATES - 5

1 X 4PLATES - 8

1 X 5PLATES - 8

1 X 6PLATES - 8

2 X 7PLATES - 8


BB SHRUGS

5 X 245 - 20

5 X 335 - 20

5 X 245 - 20


SEATED CURL MACH

4 X 15


SEATED CALF RAISE

5 X 20


STANDING CALF RAISE

4 X 25


SEATED SIDE DELT RAISES

2 X 20'S - 10

2 X 25'S - 10

2 X 30'S - 10


ABS

MR. SMITH
03-24-2008, 12:12 AM
03/18/08

De Bench
--------------------------------------------------------------------------------

De Bench

Raw, Close Grip, Fat Bar, Used 6" Foam Roller To Work On Arch On Every Set


3 X Fatbar X Cg - 5

3 X Fatbar X 135 X Cg - 5

3 X Fatbar X 225 X Cg - 3

Added 100#'s Of Chain

8 X Fatbar X 225 X Cg X 100#'s Of Chain - 5

Removed Chains

1 X Fatbar X 225 X Cg - 40


Captain Of Crunch Gripper

5 X 10

MR. SMITH
03-24-2008, 12:13 AM
03/21/08

ME BENCH @ GYM 365
--------------------------------------------------------------------------------

It was great getting up with everyone last night. Everybody had a real good night. Brett and Greg were unable to come due to other obligations. Its also great having Travis Mash back with me. He knows how to coach me just like Greg and Rodney do. Travis gives me allot of support and really believe in me. Thatís great to have. Not only himself but also everyone who comes and trains together. Support and belief in one another is a huge asset in this sport to have. I give all my thanks and any success I may have to my training partners. Every one of them. Mark came tonight but he was sick and was unable to finish his workout but stayed and handed off to all of us the entire night. What a guy. Thanks Mark. Seeing Mike White and Chris Mason each Friday is a plus as well. These guys are true vets with an abundance of knowledge and ability. I really had a good night tonight for me. Pushing myself farther tonight than I ever and have and it pay off like it did, did wonders for my confidence. I decided to wear my Metal Viking Pro size 56 tonight. I had not worn this shirt yet and was not even sure I could get it on but we did after pulling, tugging and pushing. I really wanted to see what I could hit in this shirt. I did not jack the shirt nor wear a belt, which I have decided is the best idea for me as of right now. It took allot of weight to even get this shirt to give. So I was ready to push myself. I also want to thank Phil Harrington and Jason Coker as well with their guidance of my workouts too. Well enough talking. Here it is....


ME BENCH

COMP GRIP, COMP SETUP, RAW WARMUP

2 X 135 - 3

1 X 225 - 3

1 X 315 - 3

1 X 450 - 3

ADDED METAL VIKING PRO 56

ADDED 3BOARD

1 X 515 X 3BOARD - 1 Really this did not even get close to the 3board. I could even hardly break my elbows. This shirt is stupid tight on me.

1 x 515 x 3board - 1 This time we made sure the shirt was all the way up in my neck. I got this to touch.

1 x 605 x 2board - 3 I got this to touch but it was crazy as hard to get down.

1 x 700 x 2board - 2 I got these down as well with no problem.

1 x 720 x 2board - 1 This was a smoke show.

1 x 800 x 1board - 0 I dumped this at the bottom. I have never even tried 800 at anything lower than a 2board before. It was mental problem on this.

1 x 800 x 1board - 1 I gathered myself for this one. I held this at the top real well and showed control. I brought it down a bit too slow but got real real close. I threw this through the roof.

1 x 800 x 1board - 1 (PR) Travis pulled me tot he side and had a long talk with me. He told me what I needed to hear and coached me on what I needed to do. His guidance has been key for me for a long time. This lift proves that. I hit this like 225. I was very excited about this lift. No shaking, faster decent and speed like crazy coming up.


After benching Travis went over several different stretching exercises I needed to start doing. I have never taken 800 to a one board and have never attempted 800 this many times in a row. I feel healthy finally and almost contest ready. I am very excited right now. I want to thank everyone last night for all the help and support and to GYM 365 for giving us such a great place to train on Fridays. Itís always worth the drive. Thanks again.

MR. SMITH
04-23-2008, 11:35 PM
03/24/08

CARDIO


Well we got to do our first team soccer practice of the season and half the team was a no show due to illnesses. Oh well. We had fun today even though it was cold as **** and windy. I will be having practice again on Wednesday so we can try and slip in one more try at this before our first game this Saturday. I am putting in some pics I took of my daughter this weekend after before we left the Build -A- Bear store. If youíre not up on these stores you spend a bunch of money for your child to stand on a pedal while an employee holds the animal to a machine that blows stuffing in it. After that you put a lil heart ($5 extra bucks) then a voice box of your choosing ($10 extra bucks) inside the animal. Crazy but very effective for pulling kids in. My daughter wanted one and loves it so the big guy got soft and got one. Hell I was the only daddy in there. I bet there were 30 kids in there getting these things. Anyway she loved it and thatís what matters. Here it is....


SOCCER PRACTICE

2.0 HOURS

MR. SMITH
04-23-2008, 11:35 PM
03/25/08

DE BENCH
--------------------------------------------------------------------------------

I got a really cool phone call today. The phone rang and I answered it and this voice comes across and asks "Is this Joey Smith?" I said yes and he said "This is Gary Frank." I thought yeah right. But it was. We talked for about 45 minutes about all kinds of stuff. What a great and nice man. Itís really cool to have an idol of your call you up out of now where and just talk with ya. I felt like I was talking to Michael Jordan or something. Gary is a legend in our sport and respected by many. I thank him for the conversation and giving me the opportunity to represent the APF here in NC.

My daughter and I are having a great week with each other during her spring break. We have a great time together. She loves coming to my meets and being back stage with me. She is my biggest supporter. If you ever see a meet vid of me lifting your sure to hear...."Go daddy!"

Well here it is....


DE BENCH

RAW, COMP SET UP, CLOSE GRIP, FATBAR

USED 6" FOAM ROLLER ON ALL SETS TO WORK ON ARCH

3 X FATBAR - 10

Decided to do some suspended plates with bands. I think Jo Jordan has coined them chaos bench. So we will call them that.

ADDED 2 PLATES WITH 2 MINIS HOLDING THE PLATES

3 X FATBAR X CG X 2 PLATES SUSPENDED - 8

3 X FATBAR X CG X 4 PLATES SUSPENDED - 8

6 X FATBAR X CG X 6 PLATES SUSPENDED - 5


ROPE TRI PRESSDOWNS

8 X 1PLATE & 25 - 20


DB SHRUGS

10 X 100'S - 20


FATBAR TRI PRESSDOWNS

8 X 2PLATES - 15


BB FOREARM CURLS

5 X 95 - 25


CAPTAINS OF CRUNCH

5 X 5


ABS

MR. SMITH
04-23-2008, 11:36 PM
03/26/08

CARDIO
--------------------------------------------------------------------------------

I had my full squad at practice today. I ran the **** out of em. I ran with them as well so I could get my cardio in. They practiced real well and am very excited about our first game Saturday. They seem to be ready. I will takes some pics from the game and post this weekend. Here it is....


2.0 Hours Soccer Practice @ YMCA

MR. SMITH
04-23-2008, 11:36 PM
03/27/08

Raw Squat, Traps, Delts
--------------------------------------------------------------------------------

Raw Bb Squats

Close Stance On All Sets

3 X Bar - 10

3 X 135 - 10

5 X 225 - 10

10 X 315 - 10


Leg Extentions

5 X 250 - 10

5 X 260 - 10

5 X 270 - 10

5 X 280 - 10


Leg Curls

10 X 120 - 10


Bb Shrugs

5 X 135 - 10

10 X 225 - 20

10 X 315 - 15


Db Side Delt Raises

3 X 20's - 10

3 X 25's - 10

3 X 30's - 10

1 X 35's - 10


Captains Of Crunch Gripper

5 X 10


Abs On Stabilty Ball

MR. SMITH
04-23-2008, 11:36 PM
03/28/08

ACC STUFF
--------------------------------------------------------------------------------

Well we did not get to debut our soccer team due to rain all weekend. My kids were not happy. It just gives us another week of practice and preperation I guess. Here what I did Friday. Here it is....

FOAM ROLLER STUFF

RAW BENCH WITH JUST FAT BAR

5 X FATBAR - 10

I did these just to practice my technique and bar path. Plus I wanted to give my elbows and shoulder a rest.

MINI BAND PULLAPARTS

5 X 15


GREEN BAND CHOKED PRESSDOWNS

10 X 15


OVER HEAD ROPE TRI EXT

5 X 1PLATE - 10

5 X 1PLATE & 25 - 10


ATP TRI STRAP PRESSDOWNS

8 X 2PLATES - 10


DB OVER HEAD TRI EXT

4 X 30 - 10

4 X 40 - 10

4 X 50 - 10


TATE PRESSES

2 X 70'S - 10

2 X 80'S - 10


SIDE DELT RAISES

4 X 40'S - 10


OVER HEAD PURPLE CHOKED BAND TRI EXT

10 X 15


ABS ON STABILITY BALL

MR. SMITH
04-23-2008, 11:37 PM
04/01/08

DE BENCH with vid
--------------------------------------------------------------------------------

My elbows are giving me some fits as of late. I have been icing them and keeping horse juice on em. Had a good workout today. I am looking forward to benching heavy Friday. I have been doing this excersise of late with bands that I really like. Its not a primary excersise but a good finisher. It works my delts, and tris real well. I have never seen it done before by anyone so I asked Jo Jordan what would be a good name for it. He said "call it the Smithplex". I said well that sounds cool to me. I put a band or two over our powerrack. I stand rite under the middle of where the band is going over the top. I grab an end of the band with each hand. Then I start flapping my arms up in down in a straight line in a slow motion keeping my ars straight. I like it. Give it a try. The video is a lil crued buit you get the idea. Here it is....


BAND PULLAPARTS WITH MINIS

5 X 15


BROOMSTICK SWINGS

5 X 20


FOAM ROLLER STUFF


DE BENCH

RAW, CLOSE GRIP, FATBAR, COMP SETUP


3 X FATBAR X CG - 10

3 X 135 X CG - 10

3 X 225 X CG - 10

ADDED GRREN BAND CHOKED ON EACH SIDE

3 X 225 X CG X GREEN BANDS CHOKED - 5

ADDED MONSTER MINIS DOUBLED ON EACH SIDE

10 X 225 X CG X GREENS CHOKED X MM DOUBLED - 5


SMITH PLEX

5 X PURPLE BAND - 10

5 X PURPLE BAND & MONSTER MINI - 10

3 X GREEN - 5


DB SHRUGS

10 X 100'S - 25


ABS

MR. SMITH
04-23-2008, 11:37 PM
04/03/08

BACK, TRAPS, BIS
--------------------------------------------------------------------------------

Getting behind on this....Here it is....

MINI BAND PULLAPARTS

5 X 15

FRONT LAT WIDE GRIP PULLDOWNS

4 X 2PLATES & 25 - 10

4 X 3PLATES & 25 - 10

4 X 4PLATES @ 25 - 10

4 X 5PLATES & 25 - 10

4 X 6PLATES & 25 - 10


BB SHRUGS

3 X 135 - 20

5 X 225 - 20

8 X 315 - 15

8 X 405 - 12


DB CURLS STANDING

2 X 30'S - 10

2 X 35'S - 10

2 X 40'S - 10

2 X 45'S - 10


DB DELT FLYES

4 X 30'S - 8

4 X 35'S - 8


CAPTAINS OF CRUNCH

5 X 10


ABS

MR. SMITH
04-23-2008, 11:37 PM
04/04/08

ME BENCH with VIDS
--------------------------------------------------------------------------------

Well this was not one of my better bench workouts. I guess it time on the rotation for me to have a very ****ty night. I must admit I came in with the mind frame to do well but my body was not having it. My elbows have been hurting like crazy for the past week. I had lost about 10 pounds due to not eating properly as of late. My shirt did not fit worth a damn. **** it just all sucked. I was extremely pissed off at my performance. This week I will take at easy and let my body recoup some. In the past when my body was talking to me I did not listen. I will listen now. Here it is....


SMITH PLEX

5 X MINI - 10


PULLAPARTS

5 X MINI - 5


ME BENCH

RAW, COMP GRIP, COMP SET UP

2 X BAR - 5

2 X 135 - 3

2 X 225 - 3

2 X 315 - 3

1 X 450 - 3

ADDED 58 VIKING PRO

ADDED 2BOARD

1 X 535 X 2BOARD - 1

ADDED 1BOARD

1 X 630 X 1BOARD - 1

ADDED 1/2BOARD

1 X 700 X 1/2BOARD - 1 (TERRIBLE)

NO BOARD

1 X 700 - 0 (WORSE) MISSED GROVED

ADDED 1/2 BOARD

1 X 720 X 1/2 BOARD - 1

NO BOARD

1 X 720 - 0 (TOTALLY LOOKED TERRIBLE)


Like I said not a very productive night. Well I am going to lick my wounds and heal up. Thanks to Brian, Rodney, Travis, LaVan, Brandon, Mark and everyone else for their help.

MR. SMITH
04-23-2008, 11:37 PM
04/07/08

CARDIO
--------------------------------------------------------------------------------

Well we got rained out again for our soccer game Saturday. This makes two Saturdays in a row now. My kids are very anxious to break Pele on some youngsters. Plus I am ready to get this season started. I just hope we donít get rained out for a third this weekend which I heard we are suppose to get thunder showers possibly. We practiced Monday really hard. I ran the crap out of them and I ran with em. I play during the practice games we have which is fun and keeps my heart rate up for sure. Looks like we will be having a few weeks of double headers possibly to get these games caught up so all this cardio will help if that happens. Here it is....


SOCCER PRACTICE

2.0 HOURS

MR. SMITH
04-23-2008, 11:38 PM
04/08/08

REHAB STUFF
--------------------------------------------------------------------------------

Over the last week or so my elbows have been giving me quite a fit. They seem to do this every couple months or so. I have decided this week I will leave the bar out of my hands and concentrate on some other things while I heal up. Before my dumb ass would try and be tough and fight through the pain which normally ended up making it worse or set me up for an injury. I aint doing that. So I did several different band rehab exercises that I enjoyed so I could keep some blood flowing and still somewhat workout. It aint much but I some how managed to break a sweat doing this stuff. Here it is....


SMITH PLEX WITH MINIS

5 X 10

SMITH PLEX WITH MONSTER MINIS

5 X 10

FRONT SHOULDER RAISES WITH MINIS

5 X 12

SIDE SHOULDER RAISES WITH MONSTER MINIS

5 X 12

MINI BAND REAR DELTS

5 X 15

MINI BAND PULLAPARTS

5 X 15

MONSTER MINI BAND PULLAPARTS

5 X 12

SPIDER WALKS WITH MINI

2 X 1 MINUTE

ABS ON STABILITY BALL

MR. SMITH
04-23-2008, 11:38 PM
04/09/08

CARDIO
--------------------------------------------------------------------------------

My daughter and I did our weekly walk through town which she and I both enjoy doing. We walked allot further than normal today which was good. Its fun to do things like this with her. It keeps her outside and not in front of the TV like allot kids do after school. Mondays are soccer practice, Tuesdays are gymnastics and Wednesdays we go walking, then Saturday we have our soccer games (well when we can if it aint raining again this weekend). I think teaching your child about good health and exercise is very important. Plus just spending quality time with your children goes a long way and is more important than one might think as well. I am still taking it easy this week and letting my joints heal up. Brett Rapp has turned me on to a joint supplement that I just ordered last night. I hope it works. He swears by it. Next week I will get back to hitting the iron hard again. Here it is....


WALKING IN TOWN

2.5 MILES

MR. SMITH
04-23-2008, 11:38 PM
04/11/08

Message
--------------------------------------------------------------------------------

I have finally found me a fantastic A.R.T./message therapist close and I mean right across the street from my work. I only had time for an hour session but she did more to me in an hour than any message person ever has. She was telling me about injuries I had that I did not even tell her about that she could just feel. I plan on going back next Monday to get about 2 hours worth this time.


1.0 HOUR MESSAGE

MR. SMITH
04-23-2008, 11:39 PM
04/12/08

1st SOCCER GAME....FINALLY
--------------------------------------------------------------------------------

I woke up Saturday morning about 7 am and looked outside and it was raining. I thought damn here we go again, another week down the tubes and no game today. Then a couple hours later it started clearing up. I called the Y and they said all games are on. Games got started later but it was no big deal. I was ready to make our debut. Everyone showed up except one of my boys. I have a coed 7 and 8 year old soccer team made up of 4 boys and 4 girls. Of these 8 children I have had 6 of them for 7 seasons now. That really makes allot of difference because they are used to playing with each other and used to my way of coaching. Plus not every parent is used to my way and style of coaching. The parentsí I have love it and want me to push their kids. The 2 new kids I have this year I am familiar with from other teams they played on we faced in the past. Each of these childrenís parents seeked me out last fall season and asked if their boys could play with us. I said only if they listen and pay attention and respond to my rules. I have many scorers on my team and we play as a team. They agreed and the new kids played great together. I wanted these other teams watching as well to see what we were capable of. I told my kids I did not want the other team to score not one goal. Well they did score one due to a deflection off one of our players that went in their goal. I thought it was funny but that was the last time they would see a soccer ball go in their goal for the day. Here was the score:

US - 23 OTHER TEAM - 1

I am looking forward to next weekís game. I hope to continue our winning ways. I am very proud of my kids. They are very competitive and very hungry.

MR. SMITH
04-23-2008, 11:39 PM
04/17/08

Accessory WORK
--------------------------------------------------------------------------------

I just wanted to hit allot of different things today. Not lifting last week drove me crazy so I guess I am making up for it here. Here it is....


BROOMSTICK SWINGS

5 X 20


MINI BAND PULLAPARTS

4 X 15


BB SHRUGS

3 X BAR - 20

5 X 135 - 20

5 X 225 - 20

5 X 315 - 20

5 X 405 - 20

5 X 500 - 10


SEATED CHEST SUPPORTED ROWS

4 X 2PLATES - 10

4 X 3PLATES - 10

4 X 4PLATES - 10


STANDING PLATE RAISES

5 X 45#PLATE - 15


SEATED FOREARM CURLS WITH PLATE

6 X 35#PLATE - 25


NECK HARNESS

3 X 50# DB - 10

3 X 55# DB - 10

3 X 60# DB - 10

3 X 65# DB - 10


CAPTAINS OF CRUNCH GRIPPER

5 X 10


GRIPPER MACHINE

5 X 100#PLATE - 20


ABS ON STABILITY BALL

MR. SMITH
04-23-2008, 11:39 PM
Allot of people were either out of town, working or could not make it to GYM 365 this week so I called my friend Mike White to see if they would be having some people up Friday to train at their new gym Friday. He said they would. I have been wanting to get up to the new gym since Mike and Ox got it up and running. I called my friend Barry Williams and told him I would be in town Friday to bench. He said he would be there. I drove the 1 hour and 45 min to get to Winston-Salem. I got there about 5:30ish. I was very immpressed with the gym. All the equipment a growing boy/girl needs and all the toys to go with it. 2 comp benches, 2 mono's, all the bars you can imagine, tires, sleds, farmer walks, several strong man toys, chains, bands, kettle bells, hell you name it they got it. No mirrors, no windows, no air, just weights. I loved it. I really want to thank Mike White and Chris Mason and the young guy there helping me and Barry out. It was like old times. I felt real good and my lifts seemed to feel and look better. Its amazing what some ret can do for ya. Its always great lifting with Barry. We always train well together and have fun doing it. Barry is a cock hair away from hitting a big bench soon. Thanks Barry for the meal afterward and the lon talk bro. Your a good man my friend. I hope your ass passes your motor cycle class next time you take it as well. Here it is....


MINI BAND PULLAPARTS

4 X 10


ME BENCH

COMP GRIP, COMP SETUP, RAW WARMUP

2 X BAR - 3

2 X 135 - 3

1 X 225 - 3

1 X 315 - 3

1 X 405 - 3

1 X 500 - 1

ADDED METAL VIKING PRO 58

ADDED 2BOARD

1 X 585 X 2BOARD - 1

1 X 675 X 2BOARD - 1

1 X 765 X 2BOARD - 1

ADDED CHAINS

1 X 585 X 85# CHAINS X 2BOARD - 2

1 X 585 X 125# CHAINS X 2BOARD - 2

1 X 585 X 165# CHAINS X 2BOARD - 2


Everything felt really light and good. Not really any elbow problems. Thanks to Mike for the great shirt set ups and fantastic lift off. Thanks again!

On a side not a big congrats to my best friend Mike Schwanke on his meet Saturday. 220's better take notice....there is a new sheriff in town and they call him BREAKER.

Herea are a coupl pics from Friday night at ECBB. First is me and Barry. Second is Barry, Mike, Ox, and me.

MR. SMITH
04-23-2008, 11:40 PM
04/22/08

Bench Accesory
--------------------------------------------------------------------------------

I had a great message on Monday. Two hours worth. Man that **** is worth it. I also had soccer practice Monday for an hour. Today I wanted to do a couple different things. I had to work late so I did not get to go down to ECBB like I had planned. I am really feeling better physically. I just cant seem to fight of these sinus problems as of right now. Here it is....

FOAM ROLLER STUFF

MINI BAND PULLAPARTS

5 X 15


CRAZY BELLS ON INCLINE BENCH

8 X 2 53# KETTLE BELLS X 2 MONSTER MINIS DOUBLED - 12


SHOULDER RAISES WITH MONSTER MINIS

10 X 10


FACE PULLS WITH PURPLE BANDS

10 X 10


CHEST FLYES WITH PURPLE BANDS

5 X 10


SUSPENDED EZ CURL BAR WITH MONSTER MINIS DOUBLED TRI PRESSDOWNS WIDE GRIP

6 X 15


SUSPENDED EZ CURL BAR WITH MONSTER MINIS DOUBLED TRI PRESSDOWNS CLOSE GRIP

6 X 20


ABS

chris mason
04-24-2008, 06:27 AM
bump

MR. SMITH
05-05-2008, 11:19 PM
04/24/08

Legs
--------------------------------------------------------------------------------

Broom Stick Swings

5 X 20


Leg Extensions

2 X 180 - 10

2 X 190 - 10

2 X 200 - 10

2 X 210 - 10

2 X 220 - 10

2 X 230 - 10

2 X 240 - 10

2 X 250 - 10

2 X 260 - 10

2 X 270 - 10

2 X 280 - 10


Leg Curls

10 X 110 - 10


Raw Bb Squats

5 X 135 - 5

5 X 225 - 5

10 X 315 - 10


Bb Calf Raises

10 X 225 - 15


Bb Shrugs

10 X 225 - 20

10 X 315 - 10


Kings Of Crucnh Gripper

5 X 10


Abs

MR. SMITH
05-05-2008, 11:19 PM
04/28/08

DE BENCH
--------------------------------------------------------------------------------

FOAM ROLLER STUFF

MINI BAND PULLAPARTS

5 X 15


RAW DE BENCH

RAW, COMP GRIP, COMP SETUP,

USED 6" FOAM ROLLER UNDER MY BACK TO WORK ON MY ARCH FOR EVERY SET

Bench Press w/ Band Around Wrists FOR FIRST FEW SETS

3 X BAR X MINI AROUND WRIST - 5

ADDED 2 PURPLE BANDS CHOKED

3 X BAR X MINI AROUND WRIST X 2 PURPLE BANDS CHOKED - 5

ADDED MONSTER MINIS ON BOTH SIDES DOUBLED

3 X BAR X MINI AROUND WRIST X 2 PURPLE BANDS CHOKED X 2 MONSTER MINIS DOUBLED - 5

TOOK MINIS OFF WRIST, ADDED BAR WEIGHT WITH BANDS

3 X 135 X 2 PURPLE BANDS CHOKED X 2 MONSTER MINIS DOUBLED - 3

3 X 225 X 2 PURPLE BANDS CHOKED X 2 MONSTER MINIS DOUBLED - 3

8 X 275 X 2 PURPLE BANDS CHOKED X 2 MONSTER MINIS DOUBLED - 3


3 X 225 X CLOSE GRIP X 2 PURPLE BANDS CHOKED X 2 MONSTER MINIS DOUBLED - 10


26 sets - 102 reps


SMITH PLEX

5 X 2 MONSTER MINIS - 15


BAND CHEST FLYS WITH MONSTER MINIS

5 X 20


LAT PULLDOWNS BEHIND NECK

4 X 3PLATES - 10

4 X 4PLATES - 10


HAND GRIPPER

5 X 10


ABS

MR. SMITH
05-05-2008, 11:19 PM
04/29/08

LEGS / TRAPS



--------------------------------------------------------------------------------

MINI BAND PULLAPARTS

5 X 12


BB SHRUGS

3 X 135 - 25

10 X 225 - 25

10 X 315 - 25


BB SQUATS

3 X BAR - 10

3 X 135 - 5

12 X 225 - 5 (with 30 sec rest)


BB CALF RAISES

10 X 225 - 20


DB HAMMERS

5 X 70'S - 10

5 X 75'S - 10


ABS

MR. SMITH
05-05-2008, 11:20 PM
I had a great overall weekend. I turned 34 this Friday. I never thought I would see 34 to be honest but I am glad I have. I trained at GYM 365 Friday for my last ME day before my meet May 17th. I had a pretty good workout with everyone today. Working out with Barry Williams each week pushes me harder. He is a strong lil midget! I canít wait to see him hit 700 soon. Each workout I think we both get better. Greg Crook and Mark Schoot showed up just to spot and help out which was very much appreciated. It really means allot when you have quality people helping you that you can depend on each week and each meet you do. I also want to thank LaVan and Lynn Hodges as well. I have allot to talk about from this weekend but I will spread it out over the next couple days. Thanks again guys!....Here it is....


MINI BAND PULLAPARTS

5 X 15


SMITH PLEX

3 X 10


ME BENCH

RAW WARMUP

COMP GRIP, COMP SETUP, RAW

2 X BAR - 3

2 X 135 - 3

2 X 225 - 3

1 X 315 - 3

1 X 405 - 3

ADDED METAL VIKING 56

ADDED 2BOARD

1 X 540 X 2BOARD - 2

1 X 630 X 2BOARD - 1

1 X 720 X 2BOARD - 1

TOOK AWAY 2BOARD

ADDED 1BOARD

1 X 810 X 1BOARD - 1(NO TOUCH)

1 X 810 X 1BOARD - 1(TOUCHED BUT UGLY)

TOOK AWAY 1BOARD

ADDED 2BOARD

1 X 830 X 2BOARD - 1 (PR)


TRI PRESSDOWNS WITH ROPE

4 X 130 - 20


The shirt was too jacked on the first 810 plus I did not tuck hard enough either. The 810 on the second I let my elbows lead and the screwed me up on my lock out. The 830 felt great. The speed was good and it felt easy. Here are some vids from the night....

chris mason
05-06-2008, 12:35 AM
Vids!

rvAMCy9lU98


V-aOlE2mFB0

TUyFGP7_IP8

chris mason
05-29-2008, 09:40 PM
Some more cool videos of Joey:


http://www.youtube.com/watch?v=QVo5j0Y-gto

http://www.youtube.com/watch?v=8vnVbWyL7-o

http://www.youtube.com/watch?v=CHyd0v7DS2I

http://www.youtube.com/watch?v=eqfX3DYiUcM

http://www.youtube.com/watch?v=nAuN5-NoJfY

http://www.youtube.com/watch?v=BrQMpoJan7E

http://www.youtube.com/watch?v=Ge201uKcWxw

MR. SMITH
06-10-2008, 09:52 AM
Like I said in my log a couple days ago I had a very eventful weekend for my birthday. So Saturday we had our fourth soccer game which was an early 9:30 A.M. for me due to the late night training and shooting the **** with the guys afterwards. We won our fourth game in a row. We won 17 to 2. We were missing a couple of players but we still played well and I was proud of my kids.

Friday evening I got a call from my editor at the news paper and he informed me that Bill Clinton would be in Marion Sunday around lunch. I was pretty excited to hear this since I am a Clinton fan and plus the fact he was coming to our small town which is about 30,000 people. So this was unPRESIDENTED....I asked my daughter and wife if they wanted to go and they were as excited as me. Itís not everyday you get to see a past or present or future president in your home town. So this was kinda of a big deal for us small towners. We got there where he was going to be around 11:30 a.m. There were several 100 people in line waiting to be let in to get as close as possible. We were all let in and we got within 20 feet or so were he would be making his speech. He came around 1 p.m. and it was pretty cool. He of course spoke on Hillaryís behalf and why we should vote for her (which I plan to). I took several pics and some vids of his speech. He spoke for about an hour and shook peopleís hands and stuff afterwards. I tried my best to get to him but the fence got bombarded by people and I had my daughter with me trying to get close and people was acting all crazy and **** trying to get to him, so I decided to fall back so my daughter would not get hurt or hit by anyone and save me from knocking some poor soul out for it. Here are some pics I am posting and here is my workout from today. Here it is....



MINI BAND PULLAPARTS

5 X 25


SUSPENDED EZ BAR TRI PRESSDOWNS WITH 2 MINIS DOUBLED

10 X 30


SUSPENDED EZ BAR OVERHEAD TRI PRESSDOWNS WITH 2 MINIS DOUBLED

10 X 15


LAT BAR TRI PRESSDOWNS

5 X 2PLATES - 10


BB FORARM CURLS

10 X 95 - 25


OVERHEAD TRI PRESSES WITH 2 DOUBLED MINIS

10 X 25


BENCH

10 X BAR - 5

I just wanted to practice bar path, speed, and tech on these.


ABS

MR. SMITH
06-10-2008, 09:53 AM
05/08/08

BACK AND STUFF & SOME NC SHOUT OUTS
--------------------------------------------------------------------------------

I worked at my other newspaper today which is in Morganton. After work I called a buddy of mine and he told me to come and jump in with him at his gym. His gym is a wellness center bside the hospital in Morganton. Indoor pool, racketball courts, blah blah. I used to workout here with him years ago. Very nice place just not powerlifter friendly. I was just doing body building stuff this week for deloading anyway so they had what I needed for that. I forgot to give some of my NC brothers some love from the April issue of PLUSA. THE TOP 198'S were listed and we had a few of my boys in there. I want to congradulate Greg Crook for his top 10 squat and top 20 total. Brett Rapp on his top 10 squat and dead and total. Barry Willaims on his top 20 bench as well. I have always said this and will continue to. We have some great lifters here in this state and I am proud to be here lifting and repping NC. CONGRATS AGAIN GUYS. Here it is....


ALL MACHINE WORK


SEATED UPRIGHT CHEST SUPPORTED ROWS

5 X 150 - 10

5 X 200 - 10

5 X 230 - 10


SEATED MILITARY PRESS

5 X 150 - 10

5 X 170 - 10

5 X 190 - 10


FRONT REVERSE GRIP LAT PULLDOWNS

10 X 200 - 20


SEATED CURL MACH

5 X 90 - 10

5 X 100 - 10

5 X 110 - 10


SEATED CALF RAISE

8 X 2PLATES - 20

8 X 3PLATES - 20

MR. SMITH
06-10-2008, 09:53 AM
05/10/08

Soccer Game
--------------------------------------------------------------------------------

We had our game at 11:30 a.m. which was better than the 9:30 a.m. last week. Our team started out a lil slugish at first but from the 3rd quarter on we turned it up. We ended up winning 17 to 3 this week. We are now 5 and 0. Three more games left. I hope everyones moms had a great mothers day....

MR. SMITH
06-10-2008, 09:54 AM
05/13/08

Bodybuilding/Deload/I hate this crap
--------------------------------------------------------------------------------

I hate taking down time like this but its for the good. I have not listened to my body in the past so I am resting up this time for this meet. I am excited about doing this meet and lifting with some of my training partners. I am very happy to see Brett Rapp as our NC UPA Chairman. I know this is going to be a well run meet with some great lifts. Also I am looking forward to seeing my boy Phil Harrington come to town. We always have a greta time when we get together. I am also looking forward to us (NC LIFTER)possibly putting a team together and going to GA for Jon Grove and Tommy Fannons TEAM MEET. What a great concept and how cool it will be to be apart of something like that. I have said it time and time again, we have allot of great lifters here. I wish to see us all join forces and compete together and be a unit of one. It aint much but, Here it is....


MINI BAND PULLAPARTS

5 X 15

BROOMSTICK SWINGS

5 X 25

FOAM ROLLER


BB SHRUGS

8 X 225 - 30

8 X 315 - 25


BB CALF RAISES

10 X 315 - 30


DB CURLS

3 X 40'S - 12

3 X 45'S - 12

3 X 50'S - 12


SITUPS

MR. SMITH
06-10-2008, 09:54 AM
05/14/08

CARDIO
--------------------------------------------------------------------------------

My daughter and I went walking for almost three miles today. She wanted to go down tot he park where they have a water park thing. Its really just holes in the ground that shoot water in the air that gets the kids wet. She enjoyed it. We also practiced some soccer stuff when we got home today.

MR. SMITH
06-10-2008, 09:54 AM
05/22/08

RAW BENCH
--------------------------------------------------------------------------------

I have gotten behind on my posts because I have been stupid busy. I went and trained at my buddies gym today and we did some raw benching. I will be flying out saturday to Florida to stay with Jim Hoskinson. I will also try and get some training time with Team Samson as well. I am very excited about going back to my home town for a few days and visiting some people and training. I will be posting plenty of pic and vids when I get back. Here it is....


RAW BENCH

3 X BAR - 3

5 X 135 - 5

5 X 225 - 5

5 X 315 - 10

10 X 405 - 5


DB PRESSES

5 X 120'S - 15


TRI PRESSDOWN MACH.

10 X 270 - 10


ABS

MR. SMITH
06-10-2008, 09:55 AM
I have met allot of people in my life that have effected this way or that way. Showed me this showed me that. Might have inspired me or not. Jim is the first man that has done all of tha and more. I have much respect for this man and his family. I meet so many great people while down visiting. I also meet my man girl now; Lisa...Lisa is a fantastic person with the greatest personality you have ever met in your life. Thanks Lisa for all your help this weekend and thanks for your friendship! Katelyn says she already misses you. Jimís wife Cory was a great hostess and such an awesome person to be with. Jim is blessed to have these two women in his life. They are his main support system. I want to thank Jim and Cory for all their hospitality and gratuity they gave us. My daughter really enjoyed herself and had a great time with Jim and Cory son too. Each day we were going going going. I will tell each day, day by day and be posting on this awesome trip all week. Thanks again big Jim and thanks to your family for all they did for me and my daughter.



ME RAW SQUATS IN MONOLIFT

1 X BAR X 2 BLUE BANDS - 3

1 X BAR X 4 BLUE BANDS - 3

1 X BAR X 6 BLUE BANDS - 1


RAW WALKED OUT SQUATS

1 X BAR - 3

1 X 250 - 3

1 X 340 - 3

1 X 430 - 1

1 X 520 - 1


Rack Pulls off 3 Pin Conventional w/ 140Lbs of Chain

1 X 135 X 140# CHAIN - 1

1 X 225 X 140# CHAIN - 1


SEATED CALF RAISES

3 X 2PLATES - 50


SQUATED/LIFTED/PRESSED SAND BAG STUFF

4 X 70# SAND BAG

MR. SMITH
06-10-2008, 09:55 AM
05/25/08

ME BENCH with Jim and crew with vids and pics
--------------------------------------------------------------------------------

Man I cant tell you how cool it was to lift at Iron Works Gym. Jim has some of the best equipment I have ever seen in my life. Plus he has more equipment than i have ever seen in my life. Everything you need and more. We had a great workout today which lasted around 4 hours. Honestly I have never worked out like this before. We did allot of things I had never done before as well which was cool. After our shirt lifting me and Jim had a floor press comp which I must say I destroyed him at! It was fun competing with him. Plus we slapped boxed in the middle of the workout too. Jim is a great man with all the knowledge in the world. I have learned allot from him. Not just weight lifting but about life. If you have never met this man or lifted with him it would benefit you too. Here it is....


ME BENCH

RAW, COMP GRIP, COMP SETUP

WARMUP

2 X 135 - 3

1 X 225 - 3

1 X 315 - 1

1 X 405 - 3

ADDED METAL VIKING PRO 60

ADDED 2BOARD

1 X 585 X 2BOARD - 1

1 X 675 X 1BOARD - 1

1 X 765 X 1BOARD - 0 (ELBOW WAS TALKING 2 ME)

ADDED METAL VIKING PRO 58

1 X 675 X 1BOARD - 1

1 X 675 X 1BOARD - 1


ME FLOOR PRESSES RAW

COMP GRIP, RAW

ADDED 140#'S OF CHAIN

1 X 135 X 140#'S CHAIN - 2

1 X 225 X 140#'S CHAIN - 2

1 X 315 X 140#'S CHAIN - 2

1 X 405 X 140#'S CHAIN - 2

1 X 445 X 140#'S CHAIN - 3!

1 X 460 X 140#'S CHAIN - 1(PR)


STEEL LOG LIFTS LOG IS 75#'S

1 X LOG - 8

1 X LOG X 20#'S - 8

1 X LOG X 50#'S - 6

1 X LOG X 90#'S - 6

1 X LOG X 110#'S - 6


FINKLE FINGER POLE

3 X POLE X 30#'S - 5


REAR DELT MACH

1 X 15

3 X 12

1 X 10


FRONT DELT CHAIN RAISES

4 X 10


ONE ARM TRI PRESSDOWNS

5 X 10


ABS


I was absolutly killed after this workout but it was great. I have some great vids of allot of this stuff so here is a few to start....

MR. SMITH
06-10-2008, 09:56 AM
05/31/08

ME BENCH @ GYM 365
--------------------------------------------------------------------------------

It felt good to be back at Gym 365 Friday night. I had taken most of the week off from training due to a very heavy dose of work obligation. I had to finish recruiting for my new District Manager, make a decision on the hire, and start training this person the right way. I was able to get all this done this week and I feel for certain I have chosen the right individual. I was also able to start breaking ground on my new project here at the house wich I will follow up on in a few days. I also departed ways with my 15 year old Ford Mustang 5.0 hatchback LX. I sold it to LaVan Clemmons one of the owners/managers of Gym 365. It was a very hard thing to do but as I said before....For a person to obtain something they have never had they must do something they have never done. Step one is now done, now on to step two. I want to thank LaVan, Travis Mash, and hell I cna tremeber the other two guys name for all their help Friday. Here it is....


ME BENCH

COMP GRIP, COMP SET UP, RAW

2 X BAR - 3

2 X 135 - 3

2 X 225 - 3

1 X 315 - 3

ADDED BLUE BANDS FOR SUSPENDED BAND PRESS CHOKED IN POWER RACK

1 X 425 X BLUE BANDS CHOKED - 3

1 X 515 X BLUE BANDS CHOKED - 2

1 X 585 X BLUE BANDS CHOKED - 2

1 X 625 X BLUE BANDS CHOKED - 1

ADDED METAL VIKING PRO 58

1 X 715 X BLUE BANDS CHOKED - 1

1 X 805 X BLUE BANDS CHOKED - 1

1 X 805 X BLUE BANDS CHOKED - 1

1 X 900 X BLUE BANDS CHOKED - 1

1 X 900 X BLUE BANDS CHOKED - 1


All of these shirted sets touched. The last 900 was the best lift of the two. I was very pleased with it.


CLOSE GRIP BENCH

4 X 245 X CG - 20


BANDED TRI PRESSDOWNS WITH MINIS

5 X 25

MR. SMITH
06-10-2008, 09:56 AM
05/03/08

De Bench
--------------------------------------------------------------------------------

De Bench Raw

Comp Setup, Close Grip, Raw, 30 Sec Rest Between Each Set

3 X Bar - 3

3 X 135 - 3

Added 2 Monster Minis Doubled

3 X 135 X Cg X 2 Monster Minis Dbled - 3

8 X 225 X Cg X 2 Monster Minis Dbled - 3

5 X 135 X Cg X 2 Monster Minis Dbled - 3

Took Off Bands

5 X 315 - 20


Smith Plex

5 X Purple Band - 20


Tri Pressdowns With Straight Bar

5 X 2plates - 20


Db Hammers

3 X 40's - 10

3 X 45's - 10

3 X 50's - 10


Db Shrugs

5 X 225 - 25

5 X 315 - 15


Db Tri Delts

4 X 20's - 8


Abs

MR. SMITH
06-10-2008, 09:56 AM
06/06/08

ME BENCH @ GYM 365
--------------------------------------------------------------------------------

I really had a great time tonight lifting with everyone. I want to thank LaVan, Johnny, and Kelly for all the great liftoffs and help throughout the night. All three of these guys were hitting big weights tonight and I was very excited for each of them. Seeing people handle weight they have never touched before and haveing success with that is a cool thing. Their success helped me have a good night and have a real good time as well. Thanks again guys. See yall next week. Here it is....


ME BENCH

RAW, COMP GRIP, COMP SETUP

2 X BAR - 5

2 X 135 - 3

1 X 225 - 3

1 X 315 - 3

1 X 405 - 3

1 X 500 - 1

ADDED 58 METAL VIKING PRO

ADDED DOUBLED PURPLE BANDS ON EACH SIDE OF BAR

1 X 535 X DOUBLED PURPLES - 1

1 X 560 X DOUBLED PURPLES - 1

1 X 600 X DOUBLED PURPLES - 1

1 X 610 X DOUBLED PURPLES - 1

1 X 655 X DOUBLED PURPLES - 1

TOOK OFF DOUBLED PURPLE BANDS

USED METAL VIKING PRO 60

4 X 650 - 1


PURPLE BAND TRI PRESSDOWNS

5 X 50

MONSTER MINI TRI PRESSDOWNS

5 X 50

CABLE TRI PRESSDOWNS

5 X 170 - 20


LEG PRESS FOR CALF RAISES

3 X 8PLATES - 20

3 X 10PLATES - 20


Everything I got to touch with no probs. The last set was a grind at the top but a good lift.

MR. SMITH
06-10-2008, 09:57 AM
06/07/08

Season finale for Soccer
--------------------------------------------------------------------------------

Well up to this point we are 7 and 0. We have been blowing team out by at least 10 plus goals a game so far this season. All my kids knew we needed this last game to go undefeated. The team we were playing has been undefeated all season as well. I made sure my kids knew that. Everyone was real psyched up about this game and so were all my parents and their family members that came. We were lucky because we had our game at 9:30 a.m. so it was not too bad hot yet. The game started out fast for the other team scoring on us twice in the first quarter. My team seemed sluggish and tired. I pulled them to the side and had a pep talk. During the second quarter we managed to score three goals and the other team scored another as well. All squared at half time. I took notice of some things they were doing and plays they were running on us. Only do to our athleticism we were able to stop them from scoring more than what they did in the first half. I pulled my best defensive player Elijah to the side and asked him, ďWould you be willing to sacrifice for the team today for us to win?" He said, "Sure coach, if this is what has to be done for us to go undefeated then I will do it." Now put into prospective this is an 8 year old child realizing whatís happening and willing to do it to help the team. Awesome. I told him I needed him to shut down their best player. Go were he goes, frustrate him, and donít worry about scoring just keep him from getting the ball. Elijah did what was asked and that kid never scored again. I was so proud of him. We went on to win 12 to 3 and finished 8 and 0 for the season. We were the only undefeated team in all age groups at the Y.M.C.A this year which we took great pride in. I bought all the kids trophies just like I do each year with their name and season info engraved on it. They loved it. I named Elijah the game MVP and told him we could not have won without him sacrificing like he did. We went on to have our victory pool party and I bought pizzas for everyone.

I was so proud of this team and what they did and how well they played this year. Each of the children has played for me for many seasons and to watch their growth and maturity grow each season is fantastic. They have taught me allot as well this season. Children are amazing. I feel honored to have coached them this season and to have as much fun as we did. I canít wait till fall season starts already. I will be posting pics of my team and their trophies soon.

MR. SMITH
06-10-2008, 09:57 AM
06/09/08

Lower and Upper
--------------------------------------------------------------------------------

RAW SQUATS

3 X BAR - 5

10 X 225 - 10

10 X 315 - 10

10 X 405 - 5


LEG EXTENSIONS

10 X 10

LEG CURLS

10 X 10


DB SHRUGS

15 X 100'S - 20


DB SIDE DELTS

10 X 10


SEATED DB CONCENTRATION CURLS

5 X 40'S - 10

5 X 45'S - 10

5 X 50'S - 10


REVERSE BB FOREARM CURLS

10 X 135 - 20


HAND GRIPPER

10 X 5


ABS

john bernor
06-10-2008, 12:54 PM
looking very strong,,and awesome work with the kids,,it truly is one of the most rewarding things on earth to do..God bless

mickyjune26
06-10-2008, 12:59 PM
That's really cool that you get to couch the soccar team. Way to help those kids grow.

Your lifts look real good too man. I look forward to watching your progress.

MR. SMITH
07-03-2008, 10:43 AM
looking very strong,,and awesome work with the kids,,it truly is one of the most rewarding things on earth to do..God bless

Thanks bro. It is rewarding for sure.

MR. SMITH
07-03-2008, 10:44 AM
That's really cool that you get to couch the soccar team. Way to help those kids grow.

Your lifts look real good too man. I look forward to watching your progress.


Thanks my friend.

MR. SMITH
07-03-2008, 10:46 AM
06/09/08

Lower and Upper
--------------------------------------------------------------------------------

RAW SQUATS

3 X BAR - 5

10 X 225 - 10

10 X 315 - 10

10 X 405 - 5


LEG EXTENSIONS

10 X 10

LEG CURLS

10 X 10


DB SHRUGS

15 X 100'S - 20


DB SIDE DELTS

10 X 10


SEATED DB CONCENTRATION CURLS

5 X 40'S - 10

5 X 45'S - 10

5 X 50'S - 10


REVERSE BB FOREARM CURLS

10 X 135 - 20


HAND GRIPPER

10 X 5


ABS

MR. SMITH
07-03-2008, 10:46 AM
06/10/08

DE BENCH
--------------------------------------------------------------------------------

DE BENCH

RAW, COMP GRIP, COMP SETUP

3 X BAR - 5

3 X 135 - 5

3 X 225 - 3

ADDED BANDS FOR SUSPENDED BAND PRESS USING PLATES

3 X 135 PLATES SUSPENDED - 3

3 X 225 PLATES SUSPENDED - 3

ADDED 2 KETTLE BELLS 53# EACH WITH BANDS SUSPEND ALONG WITH PLATES

6 X 225 PLATES SUSPENDED X 110# KETTLE BELLS SUSPENDED - 3


TRI PRESSDOWNS WITH PURPLE BAND DOUBLED

10 X 20

OVERHEAD TRI EXTENSIONS WITH DOUBLED MONSTER MINIS

10 X 20

TRI PRESSDOWNS WITH CABLE AND PLATES

5 X 2PLATES - 12

OVERHEAD DB EXTENSIONS

4 X 35'S - 12

4 X 40'S - 12


ABS


This was a good workout. My tris were fried after this. Everything is feeling good. On a side note its hotter hell here right now!

MR. SMITH
07-03-2008, 10:46 AM
06/14/08

ME BENCH @ GYM 365
--------------------------------------------------------------------------------

I had to wait till Saturday to get my bench in due to me being in recovery from Carowinds. I really want to thank LaVan, Kelly, Brian and everyone else who cam out to help me. I really want to thank Brian on the breathing tip. I had been taking two breaths and never even knew it till he pointed it out. I was taking air before lift off and after the bar was put out over me. This was making me loose an inch or two when belling up. After making the change it really helped me. Thanks bro. I felt tired and week but had a good day for a quick work out. Thanks again for everyone help again. See you guys and gals next Saturday. Here it is....


ME BENCH

RAW, COMP GRIP, COMP SETUP

2 X BAR - 3

1 X 135 - 3

1 X 225 - 3

1 X 315 - 3

1 X 405 - 1

1 X 500 - 1

ADDED OLD 58 METAL VIKING PRO

1 X 585 X 1BOARD - 1

1 X 650 - 1

1 X 680 - 1

1 X 750 X 1/2BOARD - 1


ROPE TRI PRESSDOWNS

3 X 10

MR. SMITH
07-03-2008, 10:47 AM
06/17/08

DE BENCH with old pic of me and Marc B.
--------------------------------------------------------------------------------

Well since I am not doing a meet this weekend since it has been cancelled I am going to treat Friday as what I would have attempted this Saturday to see how it goes. I wanted to congradulate my good friend Mike Schwanke on his huge performance this past weekend. 2502 @ 220 is crazy. Just think a couple years ago another fellow NC lifter had that record, Travis Mash 2414 @ 220. Must be something in the water here in NC. Mike is a great lifter and person. I had been lucky enough to train with him for years here in NC. I also wanted to say congrats to Sam Byrd on his 1107 squat and Jo Jeffery Jordan on his 1003 squat. Great lifters hitting great numbers. I wish we could had formed a team here from NC to go but oh well. Here it is....


DE BENCH

RAW, CLOSE GRIP, COMP SETUP

3 X BAR - 5

3 X 135 - 5

3 X 225 - 5

ADDED MONSTER MINIS ON EACH SIDE DOUBLED

3 X 225 X DOUBLED MM X CG - 5

3 X 245 X DOUBLED MM X CG - 5

3 X 255 X DOUBLED MM X CG - 5

3 X 315 X DOUBLED MM X CG - 8


TRI PRESSDOWNS WITH CABLE

4 X 20

TRI PRESSDOWNS WITH PURPLE BAND DOUBLED

6 X 25

DB ROCK N ROLLS

2 X 40'S - 10

2 X 50'S - 10

2 X 60'S - 10

DB SHRUGS

10 X 100'S - 50


HAND GRIPPER

5 X 10


ABS

MR. SMITH
07-03-2008, 10:47 AM
06/20/08

ME BENCH @ GYM 365
--------------------------------------------------------------------------------

Since I was not able to do the SC APF meet this weekend due to cancelation I treaded this night as if I was doing the meet to see were I was at. I did my opener, second and third attempt. I was very excited on how I did. I was also excited at all the PR's my partners were hitting as well. LaVan, Kelly and Johnny were smokin weights left and right and I was very excited for them and the progress they are making each week. These guys have helped me a ton as of late and I am very grateful. I talked with Rob L. and I may try to get up to the UPA meet if my money is right. I think that would be an awsome meet to lift at and see allot of great lifters as well. Here it is....


ME BENCH

COMP GRIP, COMP SETUP, RAW WARMUP

2 X BAR - 3

1 X 135 - 3

1 X 225 - 1

1 X 315 - 1

1 X 405 - 3

1 X 500 - 1

ADDED METAL VIKING PRO 58 OLD SHIRT

1 X 605 X 1BOARD - 1

1 X 680 - 1

1 X 700 - 1

1 X 805 - 1 (NOT PRETTY BUT GOOD)(PR!)

1 X 805 X 1/2BOARD - 1(PR!)(left wrist kinda cocked at lockout for some reason?)

1 X 830 X 1BOARD - 1(PR!)


SEATED CLOSE GRIP CHEST PRESS MACH

3 X 6PLATES - 10

3 X 8PLATES - 10

3 X 8PLATES X 2 25#PLATES - 8


SEATED TRI PRESSDOWN MACH

6 X 6PLATES - 10


TRI PRESSDOWNS WITH CABLE

6 X 20


STANDING 25# MEDICINE BALL THROWS AGAINST WALL

3 X 50


I will be posting vids we got from Friday 2morrow. Thanks for everyones help and support this Friday!

MR. SMITH
07-03-2008, 10:47 AM
06/23/08

ME LOWER
--------------------------------------------------------------------------------

RAW SQUATS

3 X BAR - 5

3 X 135 - 5

3 X 225 - 5

3 X 315 - 5

3 X 405 - 5

2 X 500 - 2

2 X 550 - 1

1 X 600 - 1


LEG EXTENSIONS

6 X 10


LEG PRESS

2 X 10PLATES - 10

2 X 14PLATES - 10

2 X 16PALTES - 10

2 X 18PLATES - 10


LEG PRESS CALF EXTENTIONS

10 X 8PLATES - 40


BB SHRUGS

5 X 225 - 20

5 X 315 - 10


DB DELT RAISES

6 X 12


ABS


Went to a local gym here in town I had not been in in awhile. It was fun seeing some folks I had not seen in a long time and catching up. Cool enviroment as well. Felt good to get some quality leg work in.

MR. SMITH
07-03-2008, 10:48 AM
06/26/08

ACCESORY/BACK
--------------------------------------------------------------------------------

I am thinking we need some rain here in NC BAD! We need some of that rain going on in the mid west. Our water levels here are getting worse by the day. Hell I have not mowed grass in over 5 weeks. Which I am not really complaining about but that shows how dry it is here. Went to a local gym here again today. Not much. Here it is....


SEATED CABLE ROWS

5 X 250 - 10

10 X 300 - 10


LAT PULLDOWNS WIDE GRIP TO FRONT

10 X 10


REVERSE LAT PULL DOWNS WIDE GRIP

10 X 10


DB HAMMERS

3 X 50'S - 10

3 X 55'S - 10

3 X 60'S - 10

3 X 70'S - 10


BENT OVER ARNOLD DB CURL

5 X 12


CABLE CURLS

5 X 10


FOREARM BB CURLS

10 X 20


ABS

MR. SMITH
07-03-2008, 10:48 AM
06/27/08

ME BENCH @ GYM 365 with VIDS
--------------------------------------------------------------------------------

Every once in awhile things happen in your life that can be monumental or devastating. Since being introduced to this sport a couple years ago I have been blessed to lift, train, meet and compete with some really great lifters. Here in NC when I first got started the line up of lifters here was like a whoís who in power lifting. Travis Mash approached me at a raw IBP meet along with an introduction by James Gentry and that began the beginning for me here. I was training with Travis, Chris Mason, Tim Higgins, Chris Cooke, Chris Clarke, Barry Williams, Chip Stewart, Hannah Johnson, Rodney Coates, Barry Wood, Ben Hooker, Cheryl Clodfelter, Brett Rapp, Greg Crook, Jonathan Cuoak, Derek Wilcox, Cory Brown, Jon Pinder, and of course the new reigning 220# world record holder with a 2503 total and my good friend Mike Schwanke. As you can see I was very lucky and honored by the individuals I was training with and learning from. As time went on lifters started retiring, forming their own gyms, moving or going their separate ways. I have always been the one to travel every week no matter how far I had to go. Since Nebo is a little farther down the road from everyone this is something I have to do but have always enjoyed. I do not have the luxury of having a "local" team to train with here in the mountains so me driving to train heavy was a must. As more lifters have faded or moved on it was beginning to get hard to find lifters to train with on a consistent basis. A little over a year ago I started going to Gym 365 in Mocksville to train with Travis and occasionally Barry Williams and Cheryl Clodfelter. As their schedules and lives changed it was kind of difficult to find help but Greg Crook and his crew along with Brett Rapp and his crew started coming and it really rejuvenated my lifting. But I think the driving each week started wearing on everyone, which is easy to do so there I was again. But it always seems when things look bleak something great rears its head. For the past almost three months I have found a great group of individuals whom are hungry and whoís desire is deep. LaVan Clemment has always been a steady main stay for me each week but he has recruited guys to come on Fridays and I tell yaw itís been a blessing. We have a group like I have been waiting for, for quite sometime. These individuals have supported each other and me each and every week. Itís a comradely people talk about but never really see. No one person can make it in this sport by themselves or rally in anything in life without the help and support of others as driven as yourself. A great support system can send a team of lifters to another level never previously thought of. I have watched with great pride each of these lifters progress each and every week and they have helped me do the same. I really appreciate each one of these men not only helping me but also helping each other reach new heights by believing and pushing one another. I just want to thank LaVan, Johnny, Brandon Pane, Kelly Wolford, Brian Gravely, and our newbie Brit. Thanks to Brian for bringing the camera and to Mr. Pane for taking the vids.

Tonight I wanted to hit some doubles to a half board. I had not done doubles in bit so I was curious to what I could hit this low. Before I forget I must congradulte Bradone Pane on his fantastic PR of 405 at 190# body weight. Here it is....

ME BENCH

RAW WARMUPS, COMP SET UP, COMP GRIP

2 X BAR - 3

1 X 135 - 1

1 X 225 - 1

1 X 315 - 3

1 X 425 - 3

1 X 515 - 1(UGLY)

ADDED METAL VIKING 58 (OLD)

ADDED 1/2BOARD

1 X 605 X 1/2BOARD - 2

1 X 650 X 1/2BOARD - 2

1 X 700 X 1/2BOARD - 2(PR)

1 X 735 X 1/2BOARD - 2(PR)

1 X 750 X 1/2BOARD - 1


SUPERSET CUIRCUT

ALL DONE BACK TO BACK

DB ROCK N ROLLS

4 X 40'S - 10


25# MEDICINE BALL THROWS AGAINST WALL

4 X 25


TRI PRESSDOWNS WITH ROPE

4 X 170 - 20


MINI BAND AROUND WRIST PUSHING OUT FOR DELTS

4 X 100


FACE PULLS

4 X 140 - 10


SEATED ROW WITH PLATES

4 X 4PLATES - 15


THREE MINI BAND STANDING LAT PULLS

4 X 10

MR. SMITH
07-03-2008, 10:49 AM
06/30/08

Me Lower
--------------------------------------------------------------------------------

Raw Bb Squats

No Belt, No Knee Wraps

3 X Bar - 10

2 X 135 - 5

1 X 225 - 5

1 X 275 - 5

1 X 315 - 5

1 X 365 - 5

1 X 405 - 5

1 X 455 - 5

1 X 500 - 2

1 X 550 - 1

1 X 600 - 1


Leg Curls

6 X 15


Leg Extensions

6 X 20


Calf Raises On Leg Press

6 X 600 - 40


Calf Raise On Vertical

6 X 300 - 25


Hack Squat

4 X 10


Abs

jbrin0tk
07-03-2008, 11:28 AM
Strong work, sir!

MR. SMITH
07-09-2008, 02:32 PM
Strong work, sir!

Thanks bro.

chris mason
07-27-2008, 09:01 PM
Here's a cool video Joey sent me!

FkNnjPcNy0Y

MR. SMITH
08-18-2008, 11:47 AM
07/03/08

Acc Stuff
--------------------------------------------------------------------------------

Bb Shrugs

10 X 225 - 30

10 X 315 - 20

10 X 225 - 20


Lat Pulldowns

10 X 10


Db Hammers

3 X 50's - 10

3 X 55's - 10

3 X 60's - 10

3 X 65's - 10

3 X 70's - 10


Krock Db Rows

5 X 120's - 30


Seated Curl Machine

5 X 20


Seated Delt Machine

4 X 12


Smith Plex

5 X Purple Band - 20


Abs

MR. SMITH
08-18-2008, 11:47 AM
07/04/08

ME BENCH @ GYM 365 With Pic
--------------------------------------------------------------------------------

No rest for me even on the fourth. I called everyone Thursday so we could meet earlier Friday so we could all do our thing for the fireworks later. Afetr getting to the gym I learned about LaVans protolgy finger that got the nasties! LOL. Funny. Butt for a man with his finger previously pulled from the bowls of yuck he performed like a champ today. Brian, Kelly, Britt, Johnny, and guess who Barry Williams was there breifly. I want to thank you guys for all the help and us all being able to adjust our schedules. I had three PR's today for reverse band presses, so I was stoked. Here it is....


SMITH PLEX

3 X PURPLE BAND - 15


ME BENCH

RAW WARMUP, COMP SET UP, COMP GRIP

2 X 135 - 3

1 X 225 - 3

1 X 315 - 3

1 X 405 - 10(that was for Barry)

ADDED OLD BLUE BANDS CHOKED

1 X 445 - 3

1 X 535 - 3

ADDED 58 METAL VIKING PRO

1 X 645 - 1(no touch)

1 X 845 - 1

1 X 880 X 1/2BOARD - 1

1 X 900 X 1/2BOARD - 1

1 X 955 X 2BOARD - 1


MEDICINE BALL THROWS

4 X 50

MR. SMITH
08-18-2008, 11:48 AM
07/08/08

Acc Stuff
--------------------------------------------------------------------------------

LAT PULLDOWNS

10 X 300 - 10


SEATED ROWS

10 X 300 - 10


KROC ROWS

10 X 120 - 10


BB SHRUGS

10 x 225 - 20

10 x 275 - 20

10 x 315 - 20


BB CURLS

10 X 95 - 12


CABLE FRONT DELT KRISS KROSS

10 X 10


SINGLE ARM CABLE DELT RAISES

10 X 10

MR. SMITH
08-18-2008, 11:48 AM
07/10/08

Lower work
--------------------------------------------------------------------------------

BB SQUATS RAW

5 X 135 - 10

10 X 225 - 20


LEG EXTENSIONS

10 X 10


LEG CURLS

10 X 10


STANDING CALF RAISES

10 X 30


FOREARM CURLS

4 X 10


ABS

MR. SMITH
08-18-2008, 11:48 AM
07/11/08

ME BENCH @ GYM 365
--------------------------------------------------------------------------------

We had a real fun time tonight. Everyone was jacked and we had Barry with us even if it was just for 30 minutes....We worked allot with Brandon tonight on his shirt work for our upcoming NC APF Bench press Championships on Setember 27, 2008 @ GYM 365. Everyone that trains with us will be doing this meet and its going to be cool to see allot of these guys due there first meet. I did some band resisitance work tonight and had some good lifts. Here it is....


ME BENCH

RAW WARMUP, COMP GRIP, COMP SETUP

1 X BAR - 3

1 X 135 - 3

1 X 225 - 3

1 X 315 - 3

1 X 405 - 3

ADDED OLD 58 METAL VIKING

ADDED 1/2BOARD

ADDED 2 BLACK MONSTER MINIS

1 X 495 X DOUBLED BLACK MONSTER MINIS - 1

ADDED 2 PURPLE LIGHT BANDS

1 X 495 X DOUBLED PURPLE LIGHTS - 1

1 X 585 X DOUBLED PURPLE LIGHTS - 1

1 X 675 X DOUBLED BLACK MONSTER MINIS - 1

TOOK OFF BANDS

LEFT 1/2BOARD

1 X 770 - 1

TOOK OFF SHIRT, RAW

1 X 405 X CG - 10


SMITH PRESS MACH CLOSE GRIP

10 X 10


INCLINE SMITH MACH

10 X 10


PURPLE BAND STANDING PULL ROW

5 X 10

MR. SMITH
08-18-2008, 11:49 AM
07/14/08

De Bench
--------------------------------------------------------------------------------

Smith Plex

4 X 10 Purple Bands


Raw Bench

3 X 135 - 5

3 X 225 - 5

3 X 315 - 5

3 X 405 - 5

3 X 455 - 5


Pec Dec

5 X 10


Bb Shrugs

2 X 135 - 20

6 X 225 - 20

6 X 315 - 20

7 X 405 - 20

6 X 500 - 10


Rope Pressdowns

4 X 12


Overhead Rope Ext

4 X 12


Straight Bar Pressdown

5 X 15


Overhead Cable Ext

4 X 10


Overhead Db Ext

10 X 10

MR. SMITH
08-18-2008, 11:49 AM
07/19/08

ME BENCH @ GYM 365
--------------------------------------------------------------------------------

Each week seems to bring bigger and bigger lifts from each of the guys I train with. It really excites me to see their progress sore each week. I wanted to congratulate Kelly, LaVan, Johnny, Brian and Britt on each of their PR's tonight. You guys really inspire me and make me train harder. Thanks to each of you for the help each of you supply me each week. I have lifted better and stronger than I ever have with these guys. Thereís a reason, no egos and no drama. I like it like that. That kinda of atmosphere allows me just to concentrate on what I have to do and do it. I came in tonight looking for a two board PR. If any of you have noticed I have thrown out the higher board work, (3board, 4board, 5board, 6board), lockout has never been my problem just touching and learning my groove to chest. I have had allot of success by doing this lately. I should have done this a long time ago but I am now so itís working. And if itís working donít change it. I have not done just 2board work in many weeks so I wanted to get as heavy a single I could. I was very excited by the end of the night. My last lift was an 85# PR for me. Here it is....


ME BENCH

RAW, COMP GRIP, COMP SETUP

1 X 135 - 3

1 X 225 - 3

1 X 315 - 3

1 X 405 - 3

ADDED 2BOARD

1 X 500 X 2BOARD - 3

ADDED OLD 58 VIKING PRO

1 X 585 X 2BOARD - 1

1 X 675 X 2BOARD - 1

1 X 735 X 2BOARD - 1 (My feet were not set right and caused me to get out of my groove so I took 30 seconds to reset and went again.

1 X 735 X 2BOARD - 1 (Allot better this time.)

1 X 825 X 2BOARD - 1

1 X 915 X 2BOARD - 1 (PR)


FLOOR PRESSES

RAW, CLOSE GRIP

2 X 135 - 5

3 X 225 - 3

ADDED 40#'s OF CHAIN

3 X 275 - 3

2 X 295 - 3

MR. SMITH
08-18-2008, 11:50 AM
07/21/08

Me Lower
--------------------------------------------------------------------------------

Raw Bb Squats

2 Sets X Bar - 3 Reps

3 Sets X 135 - 3 Reps

3 Sets X 225 - 5 Reps

2 Sets X 315 - 5 Reps

2 Sets X 405 - 3 Reps

2 Sets X 500 - 2 Reps

2 Sets X 550 - 2 Reps


Leg Extensions

10 X 10


Leg Curls

10 X 10


Hack Squats

10 X 10


Standing Calf Raises

5 X 20


Abs

MR. SMITH
08-18-2008, 11:50 AM
07/23/08

Shoulders, Delts, Back
--------------------------------------------------------------------------------

Had a real good training session today. I may have found a new local training partner today as well. Well see. Here it is....


FRONT DB DELT RAISES

4 X 10


SEATED DB SHOULDER PRESSES

1 X 60'S - 10

1 X 65'S - 10

1 X 70'S - 10

1 X 80'S - 10

1 X 90'S - 10

2 X 100'S - 10

1 X 120'S - 10

1 X 130'S - 8


BENTOVER DB REAR DELT RAISES

4 X 10


BB SHRUGS

2 X 135 - 20

3 X 225 - 20

3 X 315 - 20

4 X 405 - 20

4 X 500 - 20

2 X 585 - 15

4 X 405 - 20


LOWER CABLE DELT CROSSOVERS

5 X 10


STANDING BEHIND BACK FORARM BB CURLS

3 X 95 - 50

2 X 125 - 25


SEATED FOREARM BB FOREARM CURLS

3 X 95 - 25

2 X 125 - 15

MR. SMITH
08-18-2008, 11:50 AM
07/25/08

SOMEWHAT OF A DELOAD WORKOUT @ GYM 365
--------------------------------------------------------------------------------

My daughter came with me today to Mocksville. We were meeting Barry Williams and LaVan Clemment to go check out trophy shops so we could get an idea on some stuff for the meet coming up September 27, 2008 @ GYM 365. We all went out to eat and checked out a few different places. I think we have found everything we are looking for. The best lifter awards are going to be awesome for sure. I would want these for sure. Iím really excited about putting on this meet. I have a great group of people helping me and I am honored to have the support. If youíre near NC or in NC I think this would be a great meet to be in and attend. Anyways we decided to have me take a week off from shirt benching and just hit some light raw stuff and do some fun things. I will be vigorously working on getting my gym completed this week so I may take some of the week off from training to get this project done. The gym name will be NEBO BARBELL. I have a good friend of mine working on the logo for me, Curt Dennis. He does some great graphic stuff. So when heís done I will post up the finished product and see what yall think. Myself, Brandon, LaVan and Brian trained tonight. Brandon looked great doing his shirt work and will have a big PR at our meet in September. Also Brian got some funny **** recorded during the training session so when he gets it loaded I will post it up. Here it is....


RAW BENCH

COMP GRIP, COMP SETUP

2 X 135 - 3

1 X 225 - 3

1 X 315 - 3

1 X 405 - 5

1 X 425 - 5

ADDED 1BOARD

1 X 455 X 1BOARD - 5


SMITH PLEX

1 X MINI - 20

4 X GREEN BAND - 20

1 X GREEN BAND & MINI - 5


PISTON BAND PUMPS TRI PRESSDOWNS

4 X DOUBLED MONSTER MINIS - 20


BAND KICKBACKS (VAN-DIESELS)

2 X REDS - 20

4 X BLUES - 20

4 X REDS - 15


OVERHEAD MEDICINE BALL THROWS

4 X 25# BALL - 50


PUSH TIRE SLED WITH 155# DB

1 PUSH DOWN THE GYM AND BACK....


I also wanted to congratulate my friend and training partner Johnny Anderson and his wife on their newborn baby girl. Congrats big guy! See yall next week.

MR. SMITH
08-18-2008, 11:51 AM
07/31/08

Slowly getting better....
--------------------------------------------------------------------------------

This week has sucked on many levels. I have had a serious sinus infection which I am almost over finally. I have missed some work and been in bed way too much. I have had to get the final things done for my gym so equipment can be moved in Saturday morning. I went and rented a ditch witch (trench digger)today so I could run my power to my building. I gotten all the trenching done and all the electrical today. All thats left is to hang up a couple lights, installsome breakers and clean the floor up. I am so glad this is almost completed. I am very excited about this being done. I will post some pics and vids of the gym this weekend. Since being sick, working and finishing up my gym my training has gone in the toilet. I will be making up for this starting this weekend. I am also looking forward to heading up to the pro am here in a few weeks. Its gonna be fun.

MR. SMITH
08-18-2008, 11:51 AM
08/04/08

BACK, TRAPS First day of training in NEBO BARBELL
--------------------------------------------------------------------------------

Well itís done. Well almost anyways. Just some cosmetic stuff to do. We moved all the equipment all day Saturday. LaVan, Josh, Kelly, and Brandon helped me get everything moved. It was a nightmare. It did not seem that I had that much **** till we started moving it. After picking everything up from its old location we stopped for Chinese and drove to the casa to get everything unloaded. Once unloaded we all grabbed some black spray paint and went to painting everything black. It was so damn hot outside all the equipment dried very quickly. We laid all the mats down and moved the stuff in. After 3 or 4 move rounds with the equipment to get it just right we called it a day. I really want to thank each of the guys for driving up and working their ass off. It was very much appreciated. Sunday I just finished up with a few other things. The DirecTV guy came today and got me some TV up in there as well. Iím still waiting on my stereo equipment to come so I can get it all hooked up. It felt weird working out in there today but I will adjust. I love it. Here it is....


WIDE GRIP LAT PULLDOWNS

2 X 2PLATES - 10

2 X 3PLATES - 10

2 X 4PLATES - 10

2 X 5PLATES - 10

1 X 6PLATES - 8

1 X 7PLATES - 8


CLOSE GRIP REVERSE PULLDOWNS

5 X 5PLATES - 12


BEHIND KNECK PULLDOWNS

5 X 4PLATES - 8


SMITH PLEX

5 X PURPLE BAND - 20


BENTOVER PLATFORM ROW

1 X 2PLATES - 10

1 X 3PLATES - 10

1 X 4PLATES - 10

1 X 5PLATES - 10


BB SHRUGS

10 X 225 - 20


HAND GRIPPER MACH.

4 X 2PLATES - 20

4 X 3PLATES - 20


ABS

MR. SMITH
08-18-2008, 11:52 AM
08/06/08

DE BENCH, TRIS, NEBOBB Pic 2
--------------------------------------------------------------------------------

Mna we need some rain bad here in NC. I have not cut grass in like two full months. It feels good to be trainin g after a week off. Did some DE Bench today. Not allot jus getting into the flow of things again. Here it is....


SPEED BENCH

RAW, COMP GRIP, COMP SET UP

2 X 135 - 5

1 X 225 - 5

8 X 315 - 10


TRI PRESSDOWNS WITH ROPE

6 X 1PLATE - 12

6 X 2PLATES - 12


OVERHEAD TRI EXT WITH ROPE

6 X 1PLATE - 12


ONE ARM TRI PRESS DOWNS WITH DOUBLED MONSTER MINI
6 X 15


ONE ARM OVERHEAD TRI EXT WITH DOUBLED MONSTER MINI
6 X 15


DB ROCK N ROLLS

5 X 12


HAND GRIPPER

MR. SMITH
08-18-2008, 11:52 AM
08/07/08

ME LOWER with another NEBOBB Pic
--------------------------------------------------------------------------------

I had a new guy come and train with me last night at NEBOBB. We just started on doing squats and after finishing up Tim went outside and puked his brains out. I thought it was funny as hell. I had not seen anyone do that in awhile. Anyway we had a good workout. Here it is....


RAW SQUATS

2 X 135 - 5

1 X 225 - 5

1 X 315 - 3

1 X 405 - 3

1 X 455 - 3

1 X 500 - 3

1 X 405 - 10

3 X 315 - 10


LEG EXTENSIONS

8 X 12


LEG CURLS

4 X 10


GLUTE HAMS

4 X 10


CALF RAISES ON LEG PRESS

4 X 300 - 50

4 X 400 - 50


ABS

MR. SMITH
08-18-2008, 11:52 AM
08/08/08

ME BENCH @ NEBOBB and another pic of the gym.
--------------------------------------------------------------------------------

I had the whole crew come by tonight which was great to have. LaVan, Brandon, Johnny, Brian, Kelly and my bro here in town Tim all showed up. Everyone seemed to like the gym layout and the enviroment was cool as well. LaVan hit a big 565 raw off a 1board and Brandon hit 515 off a 1board in his shirt which were both big PR's. Kelly and Johnny were hitting big numbers as well and Brian who did great in his first training in a shirt. I had an ok night. I handled everything well but timing and groove was off a lil bit from the break. Not a biggie but a must fix for next week. Here it is....


ME BENCH

RAW, WARMUP, COMP GRIP, COMP SETUP

2 X 135 - 3

2 X 225 - 3

1 X 315 - 3

1 X 405 - 3

ADDED 1BOARD

1 X 515 - 1

ADDED METAL VIKING 58

1 X 605 X 2BOARD - 1

1 X 700 X 1BOARD - 1

1 X 750 TO CHEST - 1

1 X 805 X 1BOARD - 1

1 X 750 TO CHSET - 1

REP OUT

CLOSE GRIP

1 X 245 - 27

MR. SMITH
08-18-2008, 11:53 AM
08/09/08 & 08/10/08

CARDIO! and NEBOBB Pic
--------------------------------------------------------------------------------

My wife told me she wanted a tred mill. So guess what I had to do, get one. I went to Play it Agian sports and traded some stuff out and got a real nice tred mill for her. Now that I have one I guess it wont hurt to do some cardio on it. Here it is....


Saturday

20 min. @ 3mph - 1.0 mile


Sunday

20 min @ 3mph - 1.0 mile

MR. SMITH
08-18-2008, 11:53 AM
08/11/08

BACK & BI'S and NEBOBB Pic
--------------------------------------------------------------------------------

SEATED CHEST SUPPORTED ROWS

3 X 2PLATES - 8

3 X 4PLATES - 8

3 X 6PLATES - 8

3 X 6PLATES & 25# - 8


SMITH PLEXS (tried these on my lat pulldown which is about 1.5 foot taller)
3 x MONSTER MINI - 20

3 X PURPLE BAND - 20


PULLUPS

3 X BODY WEIGHT - 5 (LOL)


T-BAR ROWS CLOSE GRIP

3 X 2PLATES - 8

3 X 3PLATES - 8

3 X 4PLATES - 8


DB HAMMERS STANDING

1 X 40'S - 5

1 X 50'S - 5

1 X 60'S - 5

1 X 70'S - 5

1 X 75'S - 5


PURPLE BAND DOUBLED ATTACHED TO BAR ON POWERRACK BOTTOM WITH STRAIGHT BAR

4 X 12


CRUSH GRIPPER

5 X 10

MR. SMITH
08-18-2008, 11:54 AM
08/12/08

DE BENCH, TRIS and pic of NEBOBB
--------------------------------------------------------------------------------

I have been going back and forth with doing DE Bench. I must admit it5 does give me time to work on form and other times it seems to hamper me with shoulder and elbow problems. I will do it every other week and see how it works. I do see benifits but I also see negatives as well. I will see. Tim and I had a great workout today. He did not puke this time! Here it is....


DE BENCH

COMP SETUP, RAW, CLOSE GRIP, 1 MINUTE REST BETWEEN SETS

2 X BAR - 3

2 X 135 - 3

ADDED DOUBLED MONSTER MINI

COMP SETUP, RAW, CLOSE GRIP, 1 MINUTE REST BETWEEN SETS

2 X BAR X MONSTER MINI DOUBLED - 3

2 X 135 X MONSTER MINI DOUBLED - 3

2 X 225 X MONSTER MINI DOUBLED - 3

51% WEIGHT

8 X 260 X MONSTER MINI DOUBLED - 3


REP OUT WEIGHT

1 X 250 X CLOSE GRIP - 30

1 X 250 X CLOSE GRIP - 27

1 X 250 X CLOSE GRIP - 15(LOL out of gas)


TRI PRESSDOWNS WITH FAT BAR

5 X 2PLATES - 12


OVERHEAD TRI EXTENSIONS WITH DOUBLED MONSTER MINI

5 X 20


KETTEL BELL SKULL CRUSHERS

5 X 26LB - 15


OVERHEAD DB TRI EXTENSIONS

2 X 100 - 15

3 X 120 - 15


HAND GRIPPER MACH

1 X 100 - 20

1 X 145 - 20

1 X 190 - 20

1 X 235 - 20

1 X 280 - 20

1 X 325 - 20


CRUSH GRIPPER

5 X 5

MR. SMITH
08-18-2008, 11:54 AM
08/14/08

Me Lower
--------------------------------------------------------------------------------

Raw Bb Squats

2 X Bar - 3

Added Doubled Monster Minis At Bottom Of Rack

3 X 135 X Dbled Monster Minis - 3

5 X 225 X Dbled Monster Minis - 5

1 X 315 X Dbled Monster Minis - 5


Leg Press

1 X 300 - 8

1 X 500 - 8

1 X 700 - 8

1 X 900 - 8

1 X 1100 - 8


Calf Raises On Leg Press

5 X 300 - 50

5 X 500 - 50

1 X 500 - 100


Leg Ext.

5 X 10


Leg Curls

5 X 10


Neck Harness

1 X 55 Db - 12

3 X 70 Db - 12


Abs

MR. SMITH
08-18-2008, 11:54 AM
08/15/08

ME BENCH @ GYM 365 with some big PR's
--------------------------------------------------------------------------------

This was a great night for lifting big weights for all of us. I must say each of my teammates inspired me tonight. LaVan hitting 750, Brian hitting 600, Brandon hitting 700, Kelly hitting 600, Johnny hitting 600, Tim hitting 600. These guys were really going after it. I was proud of each of them tonight. It seems every week we all take a step forward. A step forward TOGETH(er). Thatís what its all about. Helping each other achieve each other goals as a cohesive unit. Too much of that seems to get lost in groups of lifters. Supporting one another, each lifters success is your own. Each of these men drives me to be better each week. Each of them as hungry as the next to take it to the next level. I am so very lucky and honored to be with such great individuals whose excitement and drive pushes me to perform at optimum levels each week. Because of them was able to take my lifting to another level tonight with three PR's. We did reverse bands tonight. I tell ya (LaVan if your reading this) get some new bands bro! LOL. The bands we used were in such bad shape I was nervous all night they may break. With cuts and stress breaks in the rubber they are defiantly on their last legs. They held up for the night though. Thanks for each of them helping, spotting and supporting each other and myself. What a night. Here it is....


ME BENCH

RAW WARMUPS

COMP GRIP, COMP SETUP, RAW

1 X 135 - 3

1 X 225 - 3

1 X 315 - 3

1 X 405 - 3

ADDED SUSPENDED BANDS FROM POWER RACK

1 X 645 X 1/2BOARD - 1

ADDED METAL VIKING PRO 58

1 X 850 X 2BOARD - 1

1 X 935 X 1BOARD - 1(PR)

1 X 1005 X 2BOARD - 1(PR)

1 X 1005 X 1BOARD - 0 Reset, took a breath, left arm got out in front of bar on way down.

1 X 1005 X 1BOARD - 1(PR)


I want to congratulate big Jim Hoskinson on a great meet this weekend. Setting multiple PR'S and Records. Jim you are amazing my friend.

MR. SMITH
08-18-2008, 11:54 AM
08/17/08

Happy Birthday Baby Girl....
--------------------------------------------------------------------------------

All this weekend we have been celebrating the birth of my best friend and daughter. Saturday we had a big party for my daughter at Hickory Dickory Dock. Its something like Chunnky Cheese/ Fun Depot. Allot of games, pool tables, climbing walls, go-carts, laser tag, and playgrounds. We had a great turn out of friends and family. We had a greta time. Its hard to believe that it has been 8 years. These have been the best 8 years of my life. My daughter is everything to me. She is the purpose for my exsistance and to become the best person I can. My daughters best friend stayed with us this weekend and today we went to the mall and let them shop all day and play. They had a great time and so did I. Days and weekends likethis I never want to end. I thank God eveyday for the miracle he has given me with her. Well now she is eight - going on 20! Soccer start in two weeks. We move up an age division this season and to the big feilds this season as well. I cant wait.

MR. SMITH
09-16-2008, 09:48 AM
08/18/08

BACK, BI's
--------------------------------------------------------------------------------

STANDING DB HAMMERS

2 X 40'S - 10

1 X 50'S - 10

1 X 60'S - 10

1 X 70'S - 10


STANDING BB REVERSE CURLS

1 X BAR - 8

1 X 65 - 8

1 X 95 - 8

1 X 105 - 8


PURPLE BAND DOUBLED WITH STRAIGHT BAR ATTACHMENT ATTACHED TO BOTTOM BAR OF POWER RACK

5 X 15


BB SHRUGS

2 X 135 - 20

3 X 225 - 20

3 X 315 - 20

3 X 405 - 20

3 X 500 - 20

1 X 600 - 10

1 X 650 - 10

1 X 700 - 5

1 X 405 - 50


PULLUPS WITH BW

5 X 8


WIDE GRIP D HANDLE BAR

2 X 2PLATES - 12

2 X 3PLATES - 12

2 X 4PLATES - 12

2 X 5PLATES - 12

2 X 6PLATES - 8

MR. SMITH
09-16-2008, 09:49 AM
08/20/08

Tris & Delts & Forearms
--------------------------------------------------------------------------------

Tri Pressdowns With V-bar

4 X 1plate - 12


Arnold Tri Crushers

2 X 75 - 10

2 X 85 - 10

2 X 95 - 10


Choked Monster Mini Pistons On Knees

4 X 30

Changed To Purple Band Choked

4 X 30

Added Mini With Purples

2 X 20


Front Delt Plate Raises With Pause

4 X 45#plate - 10


Front Delt Monster Mini Front Raises

4 X 20


Bent Over Rear Delt Db Raises

1 X 25 - 12

1 X 35 - 12

1 X 40 - 12


Push Ups

5 X 10


Hand Gripper Mach

2 X 100 - 20

2 X 145 - 20


Captians Of Crush Grippers

5 X 5

5 X 25

MR. SMITH
09-16-2008, 09:49 AM
Well like I said last week I am going to start working on my cardio a little more. Me and Tim pulled the old sled out and got to pullin today. I actually forgot how much I hate this damn thing. I was pretty much toast after this but we finished up after we got our marbles back. Here it is....


PULL SLED

1 45# PLATE ON SLED

SLED PULL DISTANCE 240 FEET

4 SETS PULLED THE 240 FEET*

TOTAL DISTANCE PULLED 960 FEET*


CALF RAISES ON LEG PRESS

10 X 300 - 50


LEG EXT.

8 X 10


LEG CURLS

8 X 10

MR. SMITH
09-16-2008, 09:50 AM
08/23/08

CARDIO
--------------------------------------------------------------------------------

Was not able to bench yesterday. I had several late evening obligations. I bought my daughter a very very nice bunk bed for her bedroom for her birthday. It got here late Friday so I had to be here and clear out her room, dissmantel the old bed, vaccum, and get the new bed in. Then had to run to the FED Ex place to pick up my new cell phone. I got this LG Titanium Voyager. This is a badass phone. So today my wife and I rearranged my daughters beroom....all day. Then I went outside and worked on some thing inside and outside the gym. After completeing those projects I started watching a movie and decided to walk the tredmill while watching the movie. Here it is....


1 Hour on tredmill - 2.5 miles


A big congrats to Brian Schwabb on his total today!

MR. SMITH
09-16-2008, 09:50 AM
08/25/08

BACK, BIS and pic
--------------------------------------------------------------------------------

SEATED DB DURLS

1 X 25'S - 10

1 X 30'S - 10

1 X 35'S - 10

1 X 40'S - 10

1 X 45'S - 10


SEATED CHEST SUPPORTED ROWS

1 X 2PLATES - 8

1 X 4PLATES - 8

1 X 6PLATES - 8

1 X 8PLATES - 8


SEATED DB CONCENTRATION CURLS

3 X 40 - 10

2 X 50 - 10

1 X 60 - 10


PULLUPS

5 X BW - 10


SEATED BB CURLS

1 X 65 - 20

1 X 85 - 15

1 X 95 - 15

1 X 100 - 15


T - BAR ROWS

1 X 2PLATES - 10

1 X 3PLATES - 10

1 X 4PLATES - 10

1 X 5PLATES - 10

1 X 6PLATES - 10

1 X 7PLATES - 10


SEATED DB SHOULDER PRESSES

1 X 90'S - 15

1 X 100'S - 15

1 X 120'S - 10



BB SHRUGS

3 X 135 - 20

5 X 225 - 20



Here is a pic of me yesterday. Ive been trying to clean my diet up a lil bit. With the new inspiration of Marc B I thought I might need to clean up a bit. What Marc has done with his body in a year is amazing. Great job bro.

MR. SMITH
09-16-2008, 09:50 AM
08/26/08

DE BENCH - DELOAD
--------------------------------------------------------------------------------

Tim and myself worked on some technilcal stuff tonight and had a good time training and talking ****. Tim is getting stronger each week and quickly learning. I want to congradulate TEAM EFS on a great turnout of performances in Ohio. Here it is....


DE BENCH

FATBAR, CLOSE GRIP, COMP SETUP

6" FOAM ROLLER UNDER OUR BACKS TO WORK ON ARCH ON EACH SET

2 X FATBAR X CG - 3

ADDED CHAINS

2 X FATBAR X CG X 50#'S OF CHAIN - 3

2 X FATBAR X 135 X CG X 70#'S OF CHAIN - 3

8 X FATBAR X 225 X CG X 120#'S OF CHAIN - 3


FAT BAR TRI PRESSDOWNS

4 X 2PLATES - 12


OVERHEAD ROPE TRI EXT

4 X 1PLATE - 12


DB ROCK N ROLLS

4 X 40'S - 10

MR. SMITH
09-16-2008, 09:51 AM
08/28/08

LOWER DELOAD
--------------------------------------------------------------------------------

RAW BB SQUATS

2 X BAR - 3

2 X 135 - 3

3 X 225 - 3

4 X 315 - 5

1 X 325 - 5

1 X 345 - 5

1 X 355 - 5


LEG PRESS CALF RAISES

5 X 300 - 50

5 X 400 - 50

5 X 500 - 50


LEG EXTENSIONS

5 X 10


LEG CURLS

5 X 10


I need to heel up some so we just kinda went through the motions tonight. Im feeling a little beat up and run down with all the extra hours at my job. We will crank it back up soon.

MR. SMITH
09-16-2008, 09:51 AM
08/29/08 - 09/07/08

Down Time and family time
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I took some down time from any serious training for this past week for multiple reasons. I was number one training for the SC APF comp for Sept. 6 which I ended up not attending. Not because I did not want to but because it was a better decision for me as a father. The 08 Fall soccer season for us was not supposed to start till the week of 8/13. This is why I had committed myself to do this meet because time frame wise it worked for me. Well two weeks ago they decided to change the start week to a week earlier. I was not too pleased about this at all. My team was moving up an age group (U-10) which is all new for us. We will now play on the 75 yard field, play real positions, play real goalie and have to learn different strategies. I was able to get us two practices in last week to work on were the kids needed to be for position purposes and break them from fielding the whole field now. They are accustom to running the whole field from U-8 which is a much smaller field. By learning their positions they can cover an area. I think they got a good idea from what I was teaching them plus I was giving them pop quizzes through out practice to see who was listening and who was not. Those who got questions wrong ran laps. Anyways after our second practice this past Thursday I announced to my players and parents that I would not be there Saturday for the first game of the season and that I would need a couple parents to help out on Saturday to help orchestraight the kids. Well I could tell that was not what they wanted to hear nor were my kids too thrilled about this either. I apologized and tried to justify the reason but to no avail I could tell there was a bad taste in everyoneís mouth. On my way home from practice I looked at my daughter and asked her what she thought. She told me, "Daddy you are the coach not so and so daddy, you do what you think is right." Now I feel guilt ridden. It took my 8 year old daughter to make one simple statement to realize my selfishness. I told her I was sorry and that I should not have put myself and my things before her and the team. She gave me a big hug and told me I was the best daddy in the world. That made my heart feel good and my discoing simple. My daughterís youth is irreplaceable. This first game is irreplaceable. I can compete whenever. She needed me and the team needed me. It did not bother me to change my mind nor should it. Putting family before oneself is a simple task. Iím glad I did. The kids played great Saturday. We won 5 to 2. Plus the team we played happened to be our U-8 rivals from last year so kicking their ass again was fun. Some of the kids came to the house after the game and we took the too a festival across town to ride rides and play games. They all had a great time and so did I. Being a father is the greatest feeling there is to me. Having the love and trust from my daughter is second to none.

MR. SMITH
09-16-2008, 09:52 AM
09/08/08

BACK AND BIS
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WIDE GRIP PULLDOWNS

1 X 1PLATE - 10

1 X 2PLATES - 10

1 X 3PLATES - 10

1 X 4PLATES - 10

1 X 5PLATES - 10

1 X 6PLATES - 10

1 X 7PLATES - 8

1 X 8PLATES - 8


CLOSE GRIP PULLDOWNS

4 X 6PLATES - 10


BEHIND NECK MEDIUM GRIP PULLDOWNS

4 X 4PLATES - 10


T-BAR ROWS WIDE GRIP

ADDED PURPLE BAND DOUBLED AROUND FEET OF T-BAR

2 X PURPLE BAND - 25

1 X PURPLE BAND X 1PLATE - 20

1 X PURPLE BAND X 2PLATES - 20

1 X PURPLE BAND X 3PLATES - 15


DB PULLOVERS

4 X 120 DB - 10


BB CURLS

2 X 65 - 20


SEATED CONCENTRATION DB CURLS

1 X 60 - 8

1 X 65 - 6

1 X 70 - 5


MINI BAND CURLS

2 X 75


PLATE FOREARM CURLS

4 X 35# PLATE - 15


HAND GRIPPER

5 X 5


It was fun to hit the weights tonight. My body feels good and Im ready to start at it again. Im looking at upcoming October meets to see where I can go, finances allowing.

MR. SMITH
09-16-2008, 09:52 AM
09/09/08

De Bench
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Raw De Bench

Close Grip, Comp Setup, Raw

2 X Bar - 3

2 X 135 - 3

Added Suspended Bands Using Plates

2 X 135 Suspended - 3

2 X 225 Suspended - 3

2 X 315 Suspneded - 3

8 X 385 Suspneded X 2board - 3

Staight Weight, Close Grip

1 X 315 - 20

1 X 405 - 10

1 X 425 - 5


Tri Pressdown With Rope

6 X 15


Overhead Tri Ext With Purple Band

6 X 25


One Arm Tri Pressdown With Cable

4 X 10


Hangripper

5 X 5

MR. SMITH
09-16-2008, 09:53 AM
09/11/08

LEGS
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LEG PRESS

2 X 300 - 5

2 X 400 - 5

2 X 500 - 5

1 X 600 - 5

1 X 700 - 5

1 X 800 - 5

1 X 1000 - 5

2 X 600 - 10

2 X 500 - 10


CALF RAISE ON LEG PRESS

6 X 400 - 50


LEG EXT.

5 X 12


LEG CURLS

5 X 12


My quads were smoked after this. After our workout and eating I got a call from Tim. He told me that gas would being going up a doller 2morrow and by Sunday it would be up to 5 dollars a gallon. I thought what the hell is this about. Well me and my wife both went out which was about 10:30 at night and come to find out evey gas station in town was out of regular gas. I couldnt believe it. I could have never beeived that gas could be this much per gallon. This is going to create a bad negative through out with people and their finances.

MR. SMITH
09-16-2008, 09:53 AM
09/12/08

ME BENCH @ NEBOBB
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ME BENCH

RAW, WARMUP, COMP GRIP, COMP SET UP

2 X BAR - 3

1 X 135 - 3

1 X 225 - 3

1 X 315 - 3

1 X 425 - 3

1 X 515 - 2

ADDED SHIRT AND 2BOARD

1 X 605 X 2BOARD - 2

1 X 700 X 2BOARD - 2

1 X 785 X 2BOARD - 1

1 X 800 X 2BOARD - 1

Took shirt off went back to raw

1 X 425 X 2BOARD - 10

1 X 515 X 2BOARD - 5


LaVan, Brandon, Britt and Tim came to NEBOBB tonight. Everyone did real well tonight. Brandon handled 600 tonight well. I look for great things from him as a 181. I got LaVan in a shirt tonight for this first time. He actually did not do too bad for the first time. He went to 700 off a 2board with no problem. Tim hit a big PR tonight. 375 I think. Good job bro. Britt was handleing well over 400 plus with ease. I kept hiiting the top of the bench all night for some damn reason. I think Brandon was right about me being too far back under the bar. Good night tonight.

MR. SMITH
09-16-2008, 09:54 AM
09/15/08

BACK AND STUFF
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BB SHRUGS

2 X BAR - 20

2 X 225 - 20

4 X 315 - 20

4 X 405 - 15

4 X 500 - 10

4 X 405 - 15

4 X 315 - 20

4 X 225 - 20


SMITH PLEX

3 X MONSTER MINI - 10

3 X PURPLE BAND - 10


DB ROWS

4 X 120 - 5


FACE PULLS

4 X 10


SEATED DB CURLS

4 X 8


GRIPPER MACH

4 X 10


ABS


Not much tonight. I got home late from soccer practice at the Y. Plus the Cowboys were palying Monday night. I was busting out sets left and right to get done in time. The Cowboys had me a little worried in the foruth quarter but finally finish those Eagles off. 2 and 0!

MR. SMITH
10-13-2008, 08:42 AM
09/16/08

De Bench With Vid
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De Bench

Raw, Close Grip, Comp Setup, Fatbar

Used Six Inch Foam Roller Under Me On All Sets

2 X Fatbar - 3

2 X 135 - 3

2 X 225 - 3

Added Doubled Minis

2 X 135 X Doubled Minis X Cg - 5

8 X 185 X Doubled Minis X Cg - 5


Floor Presses

Raw, Fatbar, Close Grip

1 X 135 X Cg - 5

1 X 225 X Cg - 5

1 X 315 X Cg - 5

1 X 405 X Cg - 5

1 X 455 X Cg - 3


Incline Banded Kettle Bell Presses

4 X 80# Kettle Bells On Each Side - 10

4 X 80# Kettle Bell & 12# Kettle Bells On Each Side - 10


One Arm Kettle Bell Swings

4 X 12


Two Handed Kettle Bell Swings

4 X 10


Front Delt Raises With Kettle Bells

6 X 10

MR. SMITH
10-13-2008, 08:42 AM
09/19/08

ME BENCH @ NEBOBB
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ME BENCH

RAW WARMUP, MEDIUM GRIP, COMP SETUP

2 X BAR - 5

1 X 135 - 3

1 X 225 - 3

1 X 315 - 3

1 X 405 - 3

1 X 500 - 1

ADDED 2BOARD

1 X 550 X 2BOARD - 3

1 X 585 X 2BOARD - 1

ADDED BIG SHIRT SIZE 60

USED 2BOARD

1 X 500 X 2BOARD - 10

1 X 500 X 1BOARD - 10

2 X 600 X 2BOARD - 1

4 X 600 X 1BOARD - 1

RAW

1 X 315 - 10


Tim and Josh trqined with me tonight. My left shoulder is givivng me the fits again. It really bothered me through out the night. Thats the reason for the sporatick training. I really need to go and get this shoulder looked at and get an MRI done.

MR. SMITH
10-13-2008, 08:43 AM
09/20/08

TRIS


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OVERHEAD TRI EXT. WITH PURPLE BAND CHOKED

10 X 20


ROPE EXT

10 X 10


ONE ARM TRI PRESSDOWNS

10 X 10


ONE ARM OVERHEAD TRI EXT

10 X 10


Nothing serious just wanted to hit these since I was unable to last night due to my shoulder hurting so bad. On side note our soccer team won again. We were getting beat 2 to 0 at halftime and I made some adajustments. The kids stepped up and won 7 to 2 never letting the other team score again. We are now 11 and 0. I am very proud of our kids. We will be playing the best U10 team in the league next Saturday so I am very excited about this game.

MR. SMITH
10-13-2008, 08:43 AM
09/22/08

LOWER
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RAW BB SQUATS

2 X BAR - 5

1 X 135 - 5

1 X 225 - 5

1 X 315 - 5

1 X 405 - 5

1 X 500 - 1

1 X 425 - 3

1 X 405 - 3

1 X 135 - 3


LEG PRESS

1 X 300 - 10

1 X 400 - 10

1 X 500 - 8

1 X 600 - 8

1 X 700 - 5

1 X 800 - 5

1 X 900 - 5


CALF RAISES

5 X 400 - 50

1 X 400 - 100


GHR

4 X 10


LEG EXT

6 X 15


During my squats, as I was comign down with 500 my right hammy started acting up. I racked the weight quickly because it was buring. Not sure what wrong here lately im falling apart....

MR. SMITH
10-13-2008, 08:43 AM
09/26/08

BACK, DELTS, TRAPS with vids
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LAT PULLDOWNS WITH BANDS MEDIUM GRIP

2 X MONSTER MINI - 10

2 X PURPLE BAND - 10

4 X PURPLE BAND & MONSTERMINI - 10


SEATED ROWS

1 X 2PLATES - 10

2 X 3PLATES - 10

2 X 4PLATES - 10

2 X 5PLATES - 10

1 X 4PLATES - 8


SUPERMAN

4 X 20'S - 12


DB SHRUGS

5 X 120'S - 20

2 X 100'S - 30


BENTOVER BB ROWS

2 X BAR - 10

2 X 135 - 10

2 X 225 - 10

2 X 275 - 10

2 X 315 - 5

1 X 245 - 5




FRONT RAISE WITH MINI BAND

4 X 20


SIDE DELT PULLS WITH MINI

4 X 12


I have posted a couple vids from tonights training. The first is with the bands over the top of the power rack using the lat pulldown bar. I like the feeling this gives which is different fromt eh straight weight. The Superman was Tims idea which I was skeptical of at first but they really blasted my front delts.

MR. SMITH
10-13-2008, 08:44 AM
09/26/09

ME BENCH (Well sorta)
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PIN PRESSES

PINS SET AT 1BOARD RANGE

RAW, CLOSE GRIP, COMP SETUP

2 X BAR - 5

1 X 135 - 5

1 X 225 - 5

1 X 315 - 5

1 X 405 - 5

1 X 455 - 5

1 X 500 - 5

1 X 365 - 20


ROPE PRESSDOWNS

6 X 10


BEHIND HEAD TRI EXT DB

5 X 10


MONSTER MINI PISTONS

4 X 50


MINI FRONT DELT RAISES

4 X 20


FRONT DELT DB RAISES

4 X 20


My left shoulder is still feeling jacked up. So I am still working around it right now till it starts feeling like its ready for heavy weights again.

MR. SMITH
10-13-2008, 08:44 AM
09/29/08

LOWER
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BB SQUATS WITH MONSTER MINIS DOUBLED

2 X BAR X MM DOUBLED - 5

2 X 135 X MM DOUBLED - 5

2 X 225 X MM DOUBLED - 5

3 X 275 X MM DOUBLED - 5

3 X 315 X MM DOUBLED - 5

3 X 365 X MM DOUBLED - 5

3 X 405 X MM DOUBLED - 5


LEG EXT

10 X 12


LEG CURLS

10 X 10


CALF RAISES

3 X 300 - 50

3 X 500 - 50

3 X 600 - 50


TREAD MILL

10 MIN


ABS


We had a great soccer practice today. I am so very proud of my kids and how well the y are doing. We were unable to play Saturday due to rain. So we will be making that game up with two games some time in the next couple weeks. 11 and 0 and ready to go 12 and 0 this Saturday.

I have been conversing with Donnie Thompson allot lately. I think I will be heading down to see him in the next couple weeks and pick up some tips and just hang. Donnie is a great person. Very humble and very smart. I will be taking vids and pics and will post them when I get back. He is about 2 hours from me I think. Plus we are talking about having a IPA and APF meet for SC and NC soon. I think that would be different.

MR. SMITH
10-13-2008, 08:45 AM
09/30/08

De Bench
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De Bench

Raw, Close Grip All Sets, Comp Setup

115 Pounds Of Chains Used On Each Set

2 X Bar X Cg X 115#'s Chain - 5

2 X 225 X Cg X 115#'s Chain - 5

7 X 275 X Cg X 115#'s Chain - 5

1 X 315 X Cg X 115#'s Chain - 10


Db Floor Presses

4 X 120's - 12

1 X 120's - 14


Tri Pressdowns With Apt Strap

5 X 15


Front Delt Raises With Purple Band

5 X 15


Db Front Delt Raises

4 X 12


Abs

MR. SMITH
10-13-2008, 08:45 AM
10/02/08

BACK AND BI'S with videos
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RACK PULLS OFF PINS AT KNEE HIGH

2 X 135 - 10

2 X 225 - 10

2 X 315 - 5

1 X 405 - 5

1 X 455 - 3

1 X 500 - 3

1 X 550 - 3

1 X 600 - 3

1 X 655 - 3


BB SHRUGS

2 X 245 - 15

2 X 335 - 15

2 X 425 - 15

ADDED 53# KB to each side

2 x 335 x 2 53# KB - 15

ADDED 18# KB to each side

2 X 335 X 2 53# KB AND 2 18# KB - 15


SEATED CHEST SUPPORTED ROW

1 X 1PLATE - 8

1 X 2PLATES - 8

1 X 3PLATES - 8

1 X 4PLATES - 8

1 X 5PLATES - 8

1 X 6PLATES - 8

1 X 7PLATES - 8

1 X 8PLATES - 8


STANDING DB HAMMERS

3 X 6


STANDING CABLE CURLS

4 X 10


BB BEHIND BACK FOREARM

4 X 95 - 30


BB SEATED FOREARM

4 X 95 - 20


NECK HARNESS

1 x 60# DB - 12

1 X 70# DB - 12

1 X 80# DB - 12

1 X 100# DB - 12


Here are some vids from the workout which suck in quality. I will use my good camera from now on because these suck. The first one is me doing the pin pulls with 655#'s. The second is me doing shrugs with the kettlebells added to the bar which I really liked.

MR. SMITH
10-13-2008, 08:46 AM
10/06/08

Sheiko first day of Training

Bench, Squats
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BENCH

RAW, COMP GRIP, COMP SETUP

WARMUP SETS

1 X BAR - 3

1 X 135 - 3

1 X 225 - 3

PROGRAM

1 X 260 - 5

1 X 310 - 4

2 X 360 - 3

5 X 390 - 3


BB SQUATS

RAW, WARMUPS

1 X BAR - 3

1 X 135 - 3

1 X 225 - 3

PROGRAM

1 X 245 - 6

1 X 305 - 6

4 X 370 - 6


BENCH

RAW, COMP GRIP, COMP SETUP

1 X 260 - 5

1 X 310 - 5

4 X 370 - 4


DB FLYES

5 X 8


ABS

AB WHEEL OF DEATH

5 X 8


I had really wanted to break through my training plateaus. I have been in contact with Eric Talmant about this and he and his coach have devised a plan for me to get strong(er). I really appreciate both of these gentlemen on getting me on track with this Sheiko program for me. I am a complete novice to Sheiko but anything that will help me get stronger and get in better shape I am game for. These training days are very tough. Today was my first day and this workout kicked my ass. I have never benched and squatted and benched again in the same training session. This is very different but different can be good. I am very excited about trying this and hope to see the benefits when done. Once again I want to thank Eric and his coach for all their help thus far.


On a soccer note we played the best game of our season this past Saturday. We won 18 to 4. My daughter had a fantastic score from about 25 yards out through a slew of players. I was very happy and proud of her for making that difficult shot. Seven of our nine players scored so I was very pleased with that. We are now 13 and 0 for the season.

MR. SMITH
10-13-2008, 08:46 AM
10/07/09

GPP Accessory
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BB CURLS

2 X 95 - 10

1 X 105 - 10


TRI PRESSDOWNS WITH FATBAR

1 X 1PLATE - 12

2 X 1PLATE X 25 - 12


SKULL CRUSHERS

3 X 95 - 10


FOREARM WITH FOREARM ROLLER

3 X 10# PLATE ON ROPE UP AND DOWN


LEG PRESS CALF RAISES

3 X 500 - 50


LAT PULLDOWNS WIDEGRIP TO FRONT

1 X 2PLATES - 10

1 X 3PLATES - 10

1 X 4PLATES - 10


HANGING ABS

3 X 10


These are 7 of 14 exercises that I get to choose from to do on my non workout days. I can do all 14 or some. I choose to do half and will do the other half for Thursday. I must admit I was beat up from the workout Monday. But it shows me I need to improve some things and I am looking forward to the challenge of this.

MR. SMITH
10-13-2008, 08:46 AM
10/08/08

Sheiko Day 2
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RAW BENCH

COMP GRIP, COMP SET UP

2 X BAR - 3

2 X 135 - 3

2 X 225 - 3

1 X 260 - 5

1 X 310 - 5

2 X 360 - 4

2 X 390 - 3

2 X 410 - 2

2 X 390 - 3

1 X 360 - 4

1 X 310 - 5

1 X 260 - 6


LEG EXTENSIONS

5 X STACK - 10


RACK PIN LOCKOUTS SET ABOUT 2BOARD HIGH

USED LOOSE SIZE 60 METAL VIKING PRO

COMP SET UP, MEDIUM GRIP

6 X 585 - 3


TRI PRESSDOWNS WITH FATBAR

5 X 10


OVERHEAD DB TRI EXT

5 X 6


GHR

4 X 8


This by far was a hard ass training session fro me. I enjoy the push for sure. I am hoping as this continues I will break through some barriers I need to bust through. If you have not done this Sheiko before you will have a new found respect for the work load. Fridays training looks to be a bear as well.

MR. SMITH
10-13-2008, 08:47 AM
10/09/08

GPP / ACCESSORY
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REVERSE HYPER

3 X 10


STANDING ABS

3 X 12


DB CURLS

3 X 10


LEG PRESS ONE LEG CALF PRESS

3 X 30


GHR

3 X 10


Not allot but enough. My ass is beat up. But I love the challange this Sheiko training is giving me. I have gotten allot of questions as to why I am doing this Sheiko. I say why not. Its a proven program. I want to get stronger and trying new things can be a good thing to shock the body. I can say I have never trained this way or this hard before. I am excited to see the end results. I know of no other equiped bench only guy to attempt this but I beleive there will be a postive effect and maybe draw more individuals to try something different. We are all trying to get stron(er) why not break tradional ways to get this way. Thanks to Eric and Dave so far with all their help and guidance.

MR. SMITH
10-13-2008, 08:47 AM
10/10/08

Sheiko Day 3
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SMITH PLEX

4 X PURPLE BAND - 10


DELT STRETCH WITH MONSTER MINI

4 X 12


RAW BENCH

COMP GRIP, COMP SETUP

1 X BAR - 5

1 X 135 - 5

START PROGRAM

1 sets X 260 - 5 reps

1 sets X 310 - 4 reps

1 sets X 360 - 3 reps

ADDED SIZE 60 METAL VIKING PRO

ALL SETS FULL RANGE

1 sets X 510 - 3 reps

5 sets X 585 - 2 reps


RAW BB SQUATS

1 sets X 305 - 4 reps

1 sets X 365 - 4 reps

4 sets X 430 - 3 reps


CLOSE GRIP BENCH RAW

1 sets X 260 - 4 reps

2 sets X 310 - 4 reps

5 sets x 335 x 3 reps


DB FLYES

5 sets X 8 reps


LAT PULLDOWNS WIDE GRIP

5 sets X 8 reps


ABS ON STABILTY BALL

5 sets X 10 reps


This was a awsome ass workout. It seemed like it took forever to get this done but I loved it. Plus having a great crowd atr NEBOBB was even better. LavAN, Kelly and Britt came down. Plus they came in fashion. Kelly is a diesel engineer for Volvo. He drove this brand new luxury rig to the house Friday with LaVan and Britt sitting in style. Very cool rig Kelly. Plus Tim came as always who I must say is getting stronger and stronger each and every workout. Also we had Tom Simon from West Cary Barbell in Raleigh down as well. Tom is a great guy and lifter. He brought me a swiss multiple grip bar I had been wanting and a chalk bowl as well that everybody seemed to love. It was great having you down Tom. You do great work my friend. Hope to see you again soon. Everyone was all into this Sheiko I am doing and could not get over alll the volume and stuff involved. Kelly has printed off all the Sheiko info Eric has online and I belieive he will have himself full throttle in Sheiko next week. I really love this training program so far. Its different and its tough. This program has got me excited again and I like that feeling. I will be posting pics later on of everyone.