1) Any time you do a cable row (or any row variation) make sure you get full movement in your scapulae. As you pull the weight towards your lower chest/upper abdomen make sure you pull your shoulder blades together and down. As you let the weight go back to the start position, let your shoulder blades separate.
2) If you aren't even squatting your bodyweight (and not correctly), there is no need to scream. Seriously.
3) If your idea of a squat is only bending your knees 3 inches, you are mistaken. And don't give me the excuse, "I have bad knees." Too many people use that excuse and then they load up the bar with too much weight. Too much weight and improper form is what's going to hurt your knees, not using proper form to reach the right depth. Decrease the weight, and execute the proper form.
4) Stay away from smith machines. There are only a few good uses for a smith machine:
-Pushups (and single arm variation)
-Inverted rows (and single arm variation)
-Assisted chin-ups and pull-ups
-Coat rack
For the most part, those are the only instances you should use a smith machine. No more upright rows, and definitely no squats.
Okay, now on to today's training session. Things went well. I managed to work up to 145 on the bench press. Then I did 5 singles with 140. After that it was seated rows, decline pushups, and chin-ups.
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