Just to let you guys know that tomorrow I plan on doing legs which I will update my sig and change my goal since my goal will no longer be based on doing squats on the Smith machine. I won't max out tomorrow so I won't do that much weight but I was repping 205-215 with Smith machine. I'll drop that down and see what's comfortable to rep with just the bar and I'll report back here to leg you guys know how I did.
Ditch the smith please. Free weight squats will help you more than any machine. Everyone gets scared to do them but after you do you'll regret not having started sooner. When i watch people do smith squats it makes my knees hurt that motion just looks so un natural.
Last edited by left hook; 04-03-2008 at 03:57 PM.
January 07-164 pounds
Deccember 07 - 225 pounds
June 08 - 205
November 08-238 pounds
*Bulking till January 1st*
a guy told me that the smith machine follows an unnatural path which is bad for squats. it's dangerous. it could lead to knee blowout
just to answer your actual question metal, and not flame the hell out of you for mentioning squatting with the smith machine. there isnt a numerical conversion. but most smith machines are set up so that the bar is weightless (ie: you got 2 plates on their.. thats 90 lbs)
I went to the gym today and used the squat rack. You guys were right I could barely do 110 lbs.
Just kidding, other than what you guys mentioned of lack of stabilizing muscles I didn't notice a difference in weight I could lift. During my warm up set I was swaying a little but I soon gained my balance. I was able to do a workout of 1x8x135, 2x8x185, and 1x8x205, which is above what I was doing on the Smith. So I'm going to update my sig by subtracting the 45 lbs (the weightless bar) and consider that my current max.
400(335) Bench Press
600(520x3 2xBW) Dead Lift
500(495x1) ATG Squat
365 Front Squat
consistency and intensity.