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Scott Smith
02-11-2009, 09:56 PM
I've been competing since 1986, i've lifted from 148lbs. - 275lbs weight classes. My best lifts in competion; squat 925lbs. bench press 688 deadlift 755lbs. total 2320. I lift mostly in the USPF. My best competion raw lifts: squat 782lbs. bench press 565lbs. deadlift 750 total 2085.

Scott Smith
02-11-2009, 10:03 PM
BACK

rack GM's 455x3, 480x3, 505x3

bent-rows 330x8x2

wide-grip pulldowns 2 sets of 10 reps

cable high rows 2 sets of 15 reps

shrugs

calves

abs.

bigmoney
02-11-2009, 10:06 PM
great to have you here Scott. I am interested to see how you train so I will be following along for sure.

john bernor
02-11-2009, 11:51 PM
Big Scott,,great having you here brother..you are truly a legend in the sport and one of the strongest 275ers to ever compete..God bless

Travis Bell
02-12-2009, 09:08 AM
Scott is one of the top USPF and raw heavyweights in the country guys. Take note of this log, he has a ton of experience to offer and is a super nice guy!

Scott, thanks for posting this log, I look forward to seeing how you train

D0m1n90
02-12-2009, 11:44 AM
awesome freakin job at the RUM man ur crazy strong
Godbless

vdizenzo
02-12-2009, 01:20 PM
Awesome to see you here Scott. I am looking forward to reading your log.

Ryan Celli
02-13-2009, 05:11 AM
Scott, glad your here man.

dbcb314
02-13-2009, 09:02 AM
Is this THE scott smith?

this is awesome

Scott Smith
02-13-2009, 09:52 PM
2-13-09

Light Bench Press- 255w/3 sets of chains per side x3 reps x9 sets

Shoulders
rear delts w/ bands x15 reps x3 sets
side laterals w/ 2 sets of chains x15 reps x3 sets

Triceps (light)
pushdowns w/ FAT BAR x10 reps x3 sets
seated ext. on machine x15 reps x3 sets

Biceps

Travis Bell
02-13-2009, 11:16 PM
how's the shoulder feelin man?

Scott Smith
02-14-2009, 12:56 PM
how's the shoulder feelin man?


everything feels good so far

miked96
02-14-2009, 05:38 PM
Scott,
This is great that you are here. How do you set up your training?

vdizenzo
02-14-2009, 06:32 PM
Scott, would you mind posting your weights on assistance work?

Scott Smith
02-14-2009, 10:31 PM
Scott, would you mind posting your weights on assistance work?

OK I will from now on, sorry about that

Scott Smith
02-14-2009, 10:34 PM
Scott,
This is great that you are here. How do you set up your training?

raw training or with gear

miked96
02-15-2009, 06:35 AM
Scott,
I would be interested in both but mainly gear. I used one of your bench routines from Powerlifting USA raw but now I am lifting single ply and was wondering what you do. By the way, great interview in Power Unlimited.

Scott Smith
02-15-2009, 09:43 PM
2-15-09

LEGS

Squat 606 x5 reps x2 sets

leg press 400 x10, 580 x10

lunges x40 steps

GHR bw x8 reps x2 sets

single leg curls 70 x12 reps x1 set

seated calves

abs.

Scott Smith
02-16-2009, 09:01 PM
2-16-09

CHEST & TRICEPS

Bench Press 410 x8 reps x2 sets

Close-Grip 385 x8 reps x2 sets

Incline Bench 340 x5 reps x2 sets

TRICEPS

DB ext. lying on floor 40,50,60,70,& 80 x8 reps ea.

pushdowns w/ Fat Bar 120 x10 reps x3 sets

rear delts on machine 165 x15 reps x3 sets

Scott Smith
02-18-2009, 10:01 PM
2-18-09

BACK

Deadlift 418+80lbs. of chains x2
418+120lbs. of chains x2
418+160lbs. of chains x2

bent rows 374 x5reps x2sets

pulldowns wide grip, v-bar, and btn 240 x10 reps ea. giant set

rope pulls to face 120 x15 reps x2 sets

shrugs

calves

abs.

chris taylor
02-19-2009, 10:05 AM
Hey Scott whats up man. Good to see you here, looking forward to reading your stuff..

Chris Taylor

Travis Bell
02-19-2009, 10:16 AM
2-16-09

CHEST & TRICEPS

Bench Press 410 x8 reps x2 sets

man that is really strong work Scott!

Scott Smith
02-20-2009, 10:23 PM
2-20-09

Light Bench Press 255 Plus 3 sets of chains x3 reps x9 sets w/ 3 diff. grips

SHOULDERS

rear delts on machine 165 x15 reps x3 sets
side laterals on the cable cross-over 35 x15 reps x3 sets SUPER SET

TRICEPS (light)

reverse grip b/c 70 x10 reps x3 sets
pushdowns w/ Fat Bar 80 x15 reps x3 sets SUPER SET

BICEPS

Scott Smith
02-22-2009, 09:12 PM
2-22-09

LEGS

Squat 628 x5 reps x2 sets

leg press 400 x10 reps, 650 x10 reps x1 sets

lunges bw x40 steps

GHR bw x8 reps x2 sets

lying leg curls 150 x15 reps x1 set

hyper ext. bw x10 reps x2 sets

calves

abs.

Scott Smith
02-23-2009, 09:32 PM
2-23-09

CHEST

Bench Press 430 x8 reps x2 sets

Close-Grip 405 x8 reps x2 sets

Incline Bench 360 x5 reps x2 sets

TRICEPS

DB ext. lying on floor 45,55,65,75,85 x8 reps ea.

pushdowns (fatbar) 130 x10 reps x3 sets

reardelts on machine 165 x15 reps x3 sets

Scott Smith
02-25-2009, 10:35 PM
2-25-09

BACK

Deadlifts 468 x2 w/ 80lbs. of chains
468 x2 w/ 120lbs. of chains
468 x2x2 w/ 200lbs. of chains

Bent-Rows 391 x5 reps x2 sets

Pulldowns wide-grip, v-bar, BTN 250lbs. x10 reps ea. Giant set

rope pulls to face 130 x15 reps x2 sets

shrugs

calves

abs.

Eric Downey
02-26-2009, 05:11 AM
nice looking work scott

Scott Smith
02-27-2009, 09:41 PM
2-27-09

Light Bench 255 w/ 16kgs.kettlebell x3 reps x9 sets using 3 diff. grips

SHOULDERS

rear delts 195 x10 reps x3 sets
side laterals 30x10, 25x10 x3 sets SUPER SET

TRICEPS

pushdowns w/ green monster band 100 reps

BICEPS

GRIP WORK

Scott Smith
03-01-2009, 11:21 PM
3-1-09

LEGS

squat 644 x5 reps

leg press 400 x10 reps, 690 x10 reps

lunges bw x40 steps

GHR bw x8 reps x2 sets

seated leg curls 240 x15 reps

hyper-ext. bw x10 reps x2 sets

calves

abs.

Scott Smith
03-02-2009, 09:28 PM
3-2-09

Bench Press 450 x5 reps x2 sets

close-grip 425 x5 reps x2 sets

incline bench 380 x5 reps

TRICEPS

standing db ext. 50, 55, 60, 65, 70 x5 reps ea.

pushdowns (fatbar) 110, 120, 130, 140, 150 x5 reps ea.

rear delts on machine 165 x15 reps x3 sets

Travis Bell
03-02-2009, 09:30 PM
Geeze Scott. Nice work!

Do you start working with singles more the closer you get to a meet?

Have you ever used bands and chains?

Scott Smith
03-02-2009, 11:48 PM
Geeze Scott. Nice work!

Do you start working with singles more the closer you get to a meet?

Have you ever used bands and chains?


My last heavy work-out I'll do a single, I start with 8's, 5's, 3's, 2's,

I use bands and chains on my light bench day, just switch it up every 2 weeks on my light days.

If you have any suggestions feel free to let me know I just what to be strong.

Travis Bell
03-03-2009, 08:22 AM
Have you ever considered doing a Westside style template? Working up to a single every workout using different max effort exercises?

The one down side is you need training partners. You can't do it alone. Do you train with other people?

Scott Smith
03-03-2009, 10:11 AM
I have training partners. I would like to try it out in the off-season.

SGT ROCK
03-03-2009, 07:24 PM
What up brother!!! My old training partner Scotty Smith...great to have you here man!! If your going to be at the AC shoot me a PM so we can grab lunch. Scott is one of the strongest lifters in the game right now. Probably the best raw bencher on this enitire site along with Nick.

Semper Fi

Scott Smith
03-04-2009, 10:20 PM
3-4-09

Deadlift 518 x2 w/ 80lbs. of chains
518 x2 w/ 120lbs. of chains
518 x1 w/ 200lbs. of chains

bent-rows 407 x5 reps x2 sets

pulldowns single handles alt. 200 x10 reps
pulldowns (fatbar) 260 x10 reps

cable rows w/ rope 100 x15 reps x2 sets

shrugs

calves

abs.

Scott Smith
03-06-2009, 10:21 PM
3-6-09

Light bench 255 w/ 16kg. kettlebells x3 reps x9 sets using 3 diff. grips

Shoulders

rear delts 150 x15 reps x3 sets
upright rows 95 x10 reps x3 sets SUPER SET

triceps and biceps

Scott Smith
03-08-2009, 10:24 PM
3-8-09

LEGS

Squat 683 x5 reps x1 set

leg press 400 x10 reps, 750 x10 reps

lunges bw x40 steps

ghr bw x8 reps x2 sets

lying leg curls 150 x15 reps

calves

abs.

Scott Smith
03-09-2009, 09:21 PM
3-9-09

Bench Press 470 x5 reps

Close-Grip 445 x5 reps

Incline Bench 400 x5 reps

TRICEPS

standing db ext. 60, 65, 70, 75, 80 x5 reps ea.

pushdowns 120, 130, 140, 150, 160 x5 reps ea.

rear delts 3 sets of 15 reps

Scott Smith
03-12-2009, 12:27 AM
3-11-09

Deadlift 650 x1

Bent-rows 424 x5 reps

pulldowns single handle alt. 200 x10 reps

pulldowns(fatbar) 150 x15 reps 270 x10 reps

cable rows w/ rope 120 x15 reps x 2 sets

shrugs

calves

Scott Smith
03-15-2009, 11:17 PM
3-13-09

bench press 285 x3 reps x9 sets

SHOULDERS

side laterals 40 x10 reps x3 sets
incline rear delts 20 x15 reps x3 sets SUPER SET

TRICEPS

v-bar pushdowns w/ (fatbar) 80 x10 reps x3 sets
reverse grip pushdowns 140x 15 reps x3 sets SUPERSET

BICEPS

Scott Smith
03-15-2009, 11:19 PM
3-15-09

Squat 705 x3 reps

leg press 400 x10 reps, 780 x10 reps

leg ext. 180 x10 reps/ 120 x10 reps

GHR bw x8 reps x2 sets

single leg curls 90 x10 reps

hyper-ext. bw x10 reps x2 sets

calves

abs.

Scott Smith
03-16-2009, 09:28 PM
3-16-09

Bench Press 490 x3 reps

Close-Grip 465 x3 reps

Incline Bench 415 x3 reps

TRICEPS

flat bench Tate Presses 50, 55, 60, 65, 70 x8 reps ea.

pushdowns w/ (fatbar) 120 x10 reps x3 sets

bent-over rear delts w/ DB's 40 x15 reps x3 sets

Scott Smith
03-18-2009, 10:39 PM
3-18-09

DEADLIFT 683 x1

bent-rows 440 x5

H.S. PULLDOWNS 3 sets 0f 10 reps w/ 135lbs.

BENT-OVER LOW CABLE ROWS 140 x10 reps x2 sets

SHRUGS 315 X20 reps x3 sets

CALVES

ABS.

Scott Smith
03-20-2009, 10:01 PM
3-20-09

Bench Press 285 x3 reps x9 sets

Shoulders

seated side laterals 40 x12 reps/ seated rear delts 40 x10 reps x3 sets SuperSets

Triceps

plate load dips 180 x10 reps/ rope pushdowns 100 x15 reps x3 sets Super Sets

Biceps

Scott Smith
03-22-2009, 10:16 PM
3-22-09

Squat 727 x3

leg press 400 x10, 800 x10

leg ext. 195 x10, 120 x10

GHR bw x8 reps x2 sets

seated leg curls 240 x15

hyper ext. bw x10 x2 sets

calves

Scott Smith
03-23-2009, 09:27 PM
3-23-09

Bench Press 510 x3

Close-grip 485 x3

Incline Bench 430 x3

TRICEPS

flat DB Tate Presses 55, 60, 65, 70, 75 x8 reps ea.

pushdowns w/ (fatbar) 120 x10 x2 sets

rear delts on machine 165 x15 x3 sets

Scott Smith
03-25-2009, 09:54 PM
3-25-09

Deadlift 716 x1

Bent-Rows 457 x5

H.S. Pulldowns 135 x10 reps x3 sets

Bent-Over Low Cable Rows 140 x10 reps x2 sets

Shrugs strip set 495 x8, 405 x10, 315 x12, 225 x15,135 x20

calves

abs.

Scott Smith
03-27-2009, 10:23 PM
3-27-09

bench press w/ fatbar 255 x3 reps x9 sets w/ green monster bands

shoulders

side laterals 42.5 x10 reps x 3 sets
rear delts w/ mini band 15 reps x3 sets superset

triceps

pushdowns w/ green monster band x100 reps

biceps

Scott Smith
03-29-2009, 09:30 PM
3-29-09

Squat 749 x2 reps

leg press 400 x10, 600 x10

leg ext 180 x10, 120 x10 drop set

GHR bw x8 x2 sets

lying leg curls 150 x10

calves

abs.

Scott Smith
03-30-2009, 09:35 PM
3-30-09

Bench Press 530 x2 reps

Close-Grip 505 x2 reps

Incline Bench 445 x3 reps

TRICEPS

B/C light 3 sets of 20 reps

pushdowns 120 x10 reps x2 sets

rear delts on machine 165 x15 reps x3 sets

Scott Smith
04-03-2009, 09:46 PM
4-1-09

Deadlift 683 x1

Bent-Rows 473 x5

pulldowns w/ (fat-bar) 150 x15, 220 x10

cable rows (wg) 100 x15, 150 x10

shrugs

calves & abs.

4-3-09

Bench Press w/ Fat-Bar 255 x3 x9 w/ bands

Shoulders

side laterals 40 x8 x3
rear delts w/ DB 35 x10 x3 Super set

Triceps

rope pushdowns 150 x10 x3
reverse grip pushdowns 150 x15 x3 Super set

Biceps

Travis Bell
04-03-2009, 09:58 PM
530x2?!?! Someone is heading towards a 600lb raw bench I believe

Travis Bell
04-04-2009, 11:20 AM
Hey Scott, can you get any video of your benching and squatting? It'd be cool to see you in action

mike danforth
04-04-2009, 02:25 PM
Travis,
Scott's done 600 with no shirt in training I believe.....he also has some footage on youtube someplace, maybe I can find it.......

Scott Smith
04-05-2009, 10:50 PM
4-5-09

Squat 777 x1

leg press 400 x15

leg ext. 150 x15

GHR bw x8

hyper-ext. bw x10

calves

abs

Scott Smith
04-05-2009, 11:32 PM
f1nnqvBEKpg

Scott Smith
04-05-2009, 11:38 PM
4Uk-NFy1qBo

this is my last heavy squat before the meet

Eric Talmant
04-06-2009, 04:04 PM
Looking strong, Scott.

I will see you down in Texas soon.

Eric Talmant

Travis Bell
04-06-2009, 05:59 PM
f1nnqvBEKpg

Scott that was straight up cool brother

You really made that look effortless!

Scott Smith
04-06-2009, 09:30 PM
4-6-09

Bench Press 550 x2

Close-grip 525 x1

Incline Bench 225 x3, 315 x1

Triceps

B/C 3 sets of 20 reps light

pushdowns 120 x10 x2 w/ fatbar

rear delts on machine 165 x15 x3

Scott Smith
04-06-2009, 09:33 PM
4La9YcgUQeU

AndrewK.Mangan
04-07-2009, 09:23 AM
Awesome stuff Scott! Super strong and you have a collection of the best sneakers in powerlifting hands down! Keep it up!

Travis Bell
04-07-2009, 09:26 AM
scott that is awesome!! Thanks for posting the video

chris mason
04-09-2009, 11:24 PM
Scott, thanks so much for keeping a log here. You are an amazing strength athlete!

vdizenzo
04-10-2009, 07:32 AM
Looking strong Scott! At what bodyweight are you training?

EatMyWay2TheTop
04-10-2009, 08:13 AM
Hi Scott, I was wondering how you set up your training during the offseason, especially the reps scheme ?

kingkong51
04-11-2009, 10:36 AM
Scott you are one strong individual

D0m1n90
04-11-2009, 03:18 PM
Scott ur a freak man i cant wait to see u what u hit @ this meet Godbless

Scott Smith
04-15-2009, 09:58 PM
Looking strong Scott! At what bodyweight are you training?

around 273-277

Scott Smith
05-01-2009, 09:29 PM
5-1-09

first day back

bench press 250 x 3 x 9 w/ bands

Shoulders
seated pin press 225 x 5 x 2
db front raises 25 x 8 x 2
side laterals 30 x 10 x 2
rear delts w/ mini band for 60 seconds

Triceps
pushdowns w/ fat-bar 80 x 10 x 3
kneeling ext 150 x 15 x 3 super/sets

Biceps

Travis Bell
05-01-2009, 09:53 PM
Lookin good scott! Good to see you back at it brother

vdizenzo
05-01-2009, 09:56 PM
Nice job at your meet. Impressive stuff. You looked huge!

Scott Smith
05-08-2009, 09:13 PM
5-3-09

squats first time in gear, just a pair of old breifs, straind my back so i've rested all week.

5-8-09

bench press 250 x3 x9 w/ bands

shoulders

trap bar seated presses 90kg. x8 x2
side laterals 40 x10 x2

triceps

pushdowns (fb) 80 x10 x3
reverse pushdowns 130 x15 x3 super set

biceps

Travis Bell
05-15-2009, 07:40 AM
how's the back feeling scott?

Scott Smith
05-17-2009, 10:19 PM
5-17-09

Squat 722 x 3

leg press super set w/ leg ext. 2 sets

GHR bw x 8 x 2
single leg curls 90 x 12 x 1

hyper ext. bw x 10 x 2

calves

the back feels better but need to get stronger

Scott Smith
05-18-2009, 10:44 PM
5-18-09

Bench Press 440 x 5 x 2

2 board shirt work w/ a very old RAGE X size 58 550, 575 600 x 1 ea.

Incline Bench 375 x 3 x 2

flat db flys 42.5 x 10 x 2

TRICEPS

b/c in power rack 4 sets of 8 w/ 135 (kills my elbows)
pushdowns w/ (fatbar) 120 x 10 x 3

rear delts on machine 165 x 15 x 3

Scott Smith
05-20-2009, 10:40 PM
5-20-09

Deadlift 507 x 2 w/ 80lbs. chains
507 x 2 w/ 120lbs. chains
507 x2x2 w/ 200lbs. chains

Bent-Rows 413 x 5

pulldowns w/ (fatbar) 150 x 15, 260 x 10

cable high rows s/s w/ cable rows 150 x 15/ 200 x 10 x 2

shrugs

calves

abs.

Scott Smith
05-22-2009, 10:30 PM
5-22-09

Bench Press 280 x 3 x 9

SHOULDERS
db press single arm 60 x15 x3 w/ no rest
side laterals 20 x 10 x 3 w/ no rest

TRICEPS
pushdowns w/ (fatbar) 80 x 10 x 3
rope ext. 150 x 15 x 3 superset

BICEPS

Scott Smith
05-25-2009, 10:20 PM
5-24-09

Squat 760x3 w/ suit straps down and knee wraps

leg press 400x10 690x10
leg ext. 120x10 180x15 super set

GHR bwx8x2
seated leg curls 240x15

hyper ext bwx10x2

calves

abs.

5-25-09

Bench Press 460 x5
2 board w/ new shirt 550x1, 600x1, 625x1

incline bench 225x3, 390x3

flat db flys 45x10x2

TRICEPS

dips bwx10x2, 45x8x2

pushdowns w/ (fatbar) 120x10x2

rear delts 165x15x2

my elbows are killing me

Travis Bell
05-25-2009, 10:25 PM
You icing the elbows post workout?

Might help with the pain

Scott Smith
05-27-2009, 10:51 PM
5-27-09

Deadlift 540 +80lbs. of chains x2
540 +120lbs. of chains x2
540 +200lbs. of chains x1
573 +200lbs. of chains x1

bent-rows 429x5

pulldowns w/ (fatbar) 150x15, 270x10

cable high rows/cable rows (wg) 160/220x10 ea. x2 sets

shrugs
calves
abs.

Scott Smith
06-01-2009, 11:05 PM
5-31-09

Squat 788x3 w/ straps down

leg press/ leg ext. 400x10/120x10 780x10/195x15

ghr bwx8x2

lying leg curls 150x15

hyper ext. bwx10x2

calves
abs.

6-1-09

Bench Press 480x3
shirt work 529x1 3b, 600x1 2b, 628x1 1b, 650x1 1b

incline bench 405x3

flat db flys 45x10x2

TRICEPS

dips bwx10x2, 70x10x2

pushdowns w/ (fatbar) 120x10x3

Scott Smith
06-03-2009, 09:58 PM
6-3-09

Deadlift 677x1

bent-rows 446x5

v-bar (fb) pulldowns 150x15, 250x10

(fb) cable rows 100x15, 160x15

shrugs

calves

abs.

Scott Smith
06-05-2009, 10:59 PM
6-5-09

Bench Press 225 w/ 2 sets of chains x3x9

Shoulders

shoulder press 180x10
straight bar front raises 95x10
side laterals 35x10
upright rows 135x10
giant set 2x's

Triceps

rope pushdowns 100x10x3
reverse grip pushdowns 150x15x3 super sets

biceps

Scott Smith
06-07-2009, 09:44 PM
6-7-09

Squat 815x2

leg press 400x10 800x10

leg ext. 120x15 210x15 super set

ghr bw x8x2

single leg curls 80x10

hyper ext. bw x10x2

calves

abs.

Scott Smith
06-08-2009, 10:33 PM
6-8-09

Bench Press 500x3
w/ shirt 551x1 3b, 628x1 2b, 650x1 1b, 677x1 1/2b

incline bench 425x3

flat db flys 45x10x2

Triceps

dips 90x10x2

pushdowns 120x10x2

rear delts on machine 165x15x3

Scott Smith
06-10-2009, 10:28 PM
6-10-09

Deadlift 710x1

v-bar pulldowns (fb) 150x15, 260x10

cable high rows (fb) 100x15, 160x12

shrugs

calves

abs.

Scott Smith
06-12-2009, 10:32 PM
6-12-09

Bench press 225+2 sets of chains x3x9

Shoulders

BTN 265x8, 280x5, 305x3
front db raises 25x8x2
side laterals 25x10x2

Triceps

band pushdowns 100 reps

Biceps

rear delts