TRAINING LOG: Tommi Kitchens

I'm in between lifting programs right now so it's not set in stone until I start up my next one, which should be soon. It's monday, which is always the start of my schedule (I don't rotate days) so I figure it's a good place to start  .. I'm 5' 7" and my current lifting max's are:
Squat; 405... DL; 405... BP; 265... Please feel free to comment on any of my workouts or throw some input at me. Let's begin.


Monday 01/10/11- Leg Day: Weight; 168

Box Squats: (unequipped to parallel)
     2x15 w/ 135# (close stance/wide stance)
     1x6 w/ 185#    
     1x6 w/ 205#
     1x4 w/ 225#
     1x4 w/ 265#
     1x3 w/ 295#
     1x3 w/ 315#
     1x2 w/ 365# (I wanted one more set but I was pushed on time )

Supersets; Standing Calf Raises/ Sled Presses (burnout):
     c.r. 4x15 w/ 180#
     s.p. 4x12 w/ 180#

Seated Glute/Ham Curls:
     1x15 w/ 100#

Wednesday 01/12/11- Mix Day: Weight; 168

MORNING:

1.5 mile run: 
     14:15

EVENING:

Superset 1: (no rest) Wide Grip Bench Press/ Close-Grip Lat Pulldown
     b.p. 3x12 w/ 135
     l.p. 3x12 w. 75 (neutral grip attachment)

Superset 2: (no rest) Laying Dumbbell Presses/ Wide-Grip Lat Pulldown
     d.p. 1x12 w/ 70#
           2x8 w/ 70#
     l.p. 3x12 w/ 55 (long bar attachment)

Stiff-Legged Deadlift: (lockouts, below the knee on smith machine)
     2x12 w/ 180#

Seated Rows:
     2x15 w/ 80#

Power Tumbling:
     2 hrs. (worked double fronts, front punch, back tuck)

Wednesday 01/19/11- Dynamic Leg

Box Squats:
     10x2 w/ 205# (50% 1RM)

Glute Ham Raises:
     3x5 bodyweight

1-Legged Squats:
     4x10 w/ 90# (smith machine)

Dumbbell Rows:
     4x6 w/ 85#

Barbell Shrugs:
     3x15 w/ 90#

Joel Sim wrote: I have a question. It seems you have easy access to an ample amount of free weights so what benefit pushes you to use the smith machine for single leg squats? Don't you lose out on the extra work to stabilize yourself & maintain balance?

When you use the smith machine and put your off foot up on a bench or box behind you when you squat down on the one leg it puts all the weight down through your leg (obviously) and stabilizing muscle on that side. Your other leg is your balance and at the very bottom of the movement it puts a good stretch in the elevated leg through the entire quad and gives a pretty good burn. It's a supplementary lift, so the extra effort is good, not bad. I prefer smith machine because I can use a different kind of load stress. Without it I do them between two different height boxes holding dumbbells. I would never, on the that same note, use a smith machine for a main lift, i.e. normal or box squats.

Okay.

Wouldn't holding dumbells or having a free bar across your shoulders (w/ the static leg still elevated on a bench or box) require more work to balance and stabilize than being in a smith machine where you don't have to worry about falling forward, back or side to side? Or b/c it's an supp lift it's not where you want to stress your CNS?