smc90 log - clean bulking to 190

[nwskier]

great workouts! legs are growing - nice streak of PRs on dem squats.

I just started mixing up my bench to do pyramids of 3 reps from 255+, then going for burnout sets with heavier weight than normal (5+). only 10 days into it but seeing good results on that so far. Thought that might be something you might want to try on bench. I might apply it to SOHP or seated OHP also.

[SMC90]

Few high lights from this week.

Chest/Back
SM bench 225x3 250x3 275x3 285x3 295x3
BB pendely rows 185x8 205x8 225x8 245x8

Legday
BB Back squats 225x10 x5
Dropset ss
BB Front squats 135x10 x5

Delts
Seated DB press 65x8 75x5 85x5 95x5 55x20

Chest/Back
Incline DB press 60x12 90x10 100x10 x3

[nwskier]

awesome pendlays... love working with heavy weight on those. I've got a sense with your lat strength, those # are gonna blow up. best back movement, IMO

95x5 on seated press! hell yeah. i'm switching up from SOHP to seated DB for a while. need to knock out that long time goal of sets w/ hundos. we're pretty close.

[SMC90]

Chest/Tris 11/08/14

Bench press 135x10 225x5 255x3 275x3 x5 135x10
BW dips x20 x4
ss
Tricep pushdowns 100x15 x4
Incline BB bench press 135x10 x4
ss
Pecdec 100x15 x4
Underhand Tricep extensions 40x10 50x10 60x10 70x10
Seated incline cable flys 50x15 x4
ss
Dual cable kickbacks 25x10 x4



Back/Bis 12/08/14

Deadifts 135x10 225x10 315x8 365x5 405x3 425x1 ( double overhand raw until 365 then strapped and belted)
Chinups bwx10 x5
Seated neutral grip cable row 100x10 150x0 180x10 210x10 250x8 stackx6
Single arm lat pulldown 50x10 x4 60x10
ss
Standing cable kayak row 40x20 x5
Single arm chest supported tbar rows 45x10 x5
HS low row 50x10 80x10 80x10 80x10 DS 40x20

SM drag curl 95x10 x4
ss
DB cross body curls 25x20 x4
Cable 21s x4
Spider curls 50x10 x4

[nwskier]

Sick benching! I gotta up my game
And boss seated rows.

Looking huge in last IG pic too.

[Dreamlifter]

Been following for a while Op, some sick progress on dem lifts, you're doing it right,

btw what's your Instagram? need some more of dat motivation.

[SMC90]

Been following for a while Op, some sick progress on dem lifts, you're doing it right,

btw what's your Instagram? need some more of dat motivation.

thanks! insta is scottymc4

[SMC90]

chest/tris

benchpress 135x10 225x6 reverse orang band 275x6 295x6 315x3 335x1 345x1 225x8
incline db fly 40x10 ss hexpress 40x10 x3
single arm underhand tri extension 20x15 x4
deloaded skull crushers 130x10 ss laying db tricep extensions 25x10 x3
seated cable flys decline/flat/incline 30x10 x3
standing single arm cable extension 20x20 x3

Back/Bis

Rackpulls from below knee 135x10 225x10 315x10 365x8 405x8
HS Plate loaded latpulldowns 1PPS x10 1.25x10 1.35x10 2PPSx8 2.10 x8
Seated row wide vbar 100x10 150x10 180x8 225x8 255x8 stack 315x6
Latpulldown wide vbar 100x10 150x8 180x8 225x6
HS plate loaded widegrip seated row 35x10 35x10 45x10 55x10
Single arm cross body cable pull down 35x10 x4
MTS Bicep machine 35x10 45x10 55x10 65x10 70x8
Plate loaded preacher curl machine 45x10 70x10 80x10 90x8 45x15
DB curl pyramid set 20x20 - 25x20 - 30x20 - 25x20 - 20x20

[SMC90]

Chest/Tri Thursday Oct 24/14
Reverse orange bands are taking 65lbs off the bottom of the rep
Bench Press 135x10 185x5 225x5 Reverse bands 275x5 315x3 335x1 345x1 365x1 275x8 no bands 225x8
135x20 rest 20sec 135x12 rest 12sec 135x8 rest 8sec 135x4 rest 4sec 135x2 2sec rest 135xfail
Seated cable fly 40x12 x4
Incline DB press 65x10 75x10 80x10 x3
Seated Tricep extension machine 100x10 145x10 165x10 180x8 190x8 200x6 x2 (stack)
Underhand Tricep extension 50x12 x4
Rope extension 100 rep random selection every 10 reps ( 50x10-40x10-55x10-65x10-70x10-50x10-40x10-30x10-20x10-15x10)
Pecdec Flys 100x100 in 5 mins 100x30 , 100x20 ,100x20 100x10, 100x10, 100x10


Legs Fri 24/14

Squats 135x10 225x8 315x5 Reverse Orange bands 335x5 365x3 405x3 425x1 445x1
Leg Press 6Px10 10Px10 14Px10 18Px10 22Px10,
Banded Pyramid 12Px10 8Px15 4Px30 rest 30 sec 4Px30 8Px15 12Px10
Single Leg kneeing Ham curl 50x10 70x10 90x10 100x10 100x10
Leg Extensions 50x20 70x20 90x20 DS 100x10 - 85x10 - 65x10 - 45x10 - 25x20
Seated Ham curl 50x10 90x10 100x10 100x10

weight is sitting consistently at 195

[nwskier]

Damn 195!!

What's your true non-band bench? #s looking badass. Bring back dem weighted chins- need some motivation !

[SMC90]

few of my past workouts. for the last 2 months I have been doing a verticalpull/chest day/ arm day/ rest day/ horizontalpull/chest day/ leg day/ rest day/ shoulder day split.

Horizontal/Chest

DB flat 100 reps under 10 min - 80s
BB rows 135x10 x4
ss
Yates row 135x10 x4
Pec fly machine 100x10 - partial reps 100x20, 135 x10 - 135x15, 150x10 - 150x15, 165x10 - 165x15
Dual arm cable rows 100x10, 120x10, 140x10, 180x10
Incline chest press machine 60x10 x4
ss
SM Flat bench 95x10, 145x10, 195x10, dropset 195x5,145x5,95x5
Pecdec cable fly 25x15 x4
ss
Hexbar rows 135x10 x4
Seated cable flys 25x50 x4
Bent over db rows dropset 45x10 - 40x10 - 35x10 - 30x10


Legs SQUATDAY

spent an hour and 30 mins in the squat rack,

BB squats 135x15, 155x14, 175x13, 185x12, 205x11, 225x10, 235x9, 245x8, 255x7, 265x6, 275x5, 295x4, 305x3, 315x2, 325x1, 365x1, 405x1 FAILED. first time iv ever failed a squat, had to dump it. 135x10

Leg extensions 100x10 x6
ss
Seated ham curls 100x10 x6

Delt day

DB shoulder press 40x10, 50x10, 60x10, 70x10, 80x10, 90x8, 100x4 PR
Reverse fly machine 100x10, 135x10, 155x10, 165x10,
Standing cable fly 15x10, 17.5x10, 20x10, 15x20,
ss
Standing cable front raise 15x10, 17.5x10, 20x10, 15x20,
OHP 95x10, 115x10, 135x10, 155x10
Seated lat raise 50x12 x7 FST-7
Facepulls 50x10,60x10,70x10,75x10

[SMC90]

Arm day

Incline Skull crusher 50x10 x4
ss
Standing BB curl 50x10 x4
Widegrip BB tricep pullover 50x10 x4 done back to back with partner so rest is like 30 secs
Seated Db curl pyramid set 50x5 - 40x5 -30x5- 40x8 -50x8, 50x10 - 40x10 - 30x10 - 40x8 - 50x6
Tricep cable pulldowns 40x12 x7
SM drag curls 95x10 105x10 115x10 125x10
Tricep rope extension 40x10 x6
BB curl pyramid (partner curl) 45x1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1, 10,9,8,7,6,5,4,3,2,1,2,3,4,5,6,7,8,9,10
Incline DB extension 25x10 x4
ss
Standing DB overhead extension 25x10 x4
BB preacher curl 50x10 (50x10 banded +15)x10 x2

[nwskier]

100x4 on delt pressing... mirin' hard!

I got up to 95x5 last month. Missed my chance at hundos before taking a 3 week break.

Gonna have to chase you down on those 100+ reps, haha. strong workouts as usual ^

[armored]

hey pku brah hope all is well