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RobJ93 Gets big or dies Trying

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Deadlift: 190kg 1x3, 1x2
165kg 5x2

Front squats: 105kg 5x5

RDLs: 70kg 3x10
Lat pulldowns: 3x10

Cable rows 3x18
Curls


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OHP: 55kg 2x3
50kg 4x2, 1x3

Slingshot bench: 100kg 4x4

Legs up bench: 67.5kg 5x5

Incline dumbbell bench: 20kg 3x12

Pec flys 3x15
Rear delt flies
Dips 3x8

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Bench: 85kg 4x4

CGBP: 70kg 4x6

Incline dumbbell: 25kg 4x10

Dumbbell OHP: 17.5kg 4x10

Dumbbell flys
Rear delt flys

Cable rows
curls
Squat: 140kg 5x5

Bench: 80kg 1x3
100kg 1x1
105kg 1x1
80kg 5x5

Chins: 3x5
Cable rows: 5x8

Leg extensions
Leg curls


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Deadlift: 170kg 3x2

OHP: 50kg 5x3

Incline dumbbell bench: 25kg 5x10
Dumbbell shrugs: 25kg 5x12

Pec flys
Rear delt flys
Squat: 132.5kg 4x8
Pausies:125kg 5x2

Bench: 92.5kg 6x2
Cable rows: 5x12
Good mornings: 5x10

Leg curls
Leg extension

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Bench: 87,5kg 4x4
CGBP: 72.5kg 4x6
Close grip Bench to 1 board: 80kg 2x5 (weird)

Incline dumbbell: 22.5kg 5x12
Chins: 3x6
Rear delt fly

Curls
Squat: 135kg 4x8
Paused squat: 130kg 5x2

Bench: 72.5kg 6x6

Cable rows
Leg extension
Leg curls

Started smolov jnr for bench

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gl
Original post by RobJ93


Started smolov jnr for bench

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It was great for me.
Tues:
Bench: 77.5kg 7x5
Rear delt flies 3x20

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Squats: 145kg 5x5

Bench: 85kg 8x4

Sumo: 150kg 3x3

Leg extensions
Leg curls

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Bench: 90kg 10x3 tougher than id have liked

Deadlift: 180kg x 3,2,1
160kg 3x4

Cable rows
Sumo squats to stretch

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Squat:137.5kg 4x8

Paused squats: 132.5kg 5x2

Bench: 75kg 6x6

Glute bridges
Leg extensions
Leg curls


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Bench: 80kg 7x5

Sumo: 140kg 2x3, 160kg 1x2, 140kg 1x3

Cable rows
Rear delt flies
Curls


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Squat: 147.5kg 5x5

Bench: 87.5kg 8x4

Leg curls
Leg extensions

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Bench: 92.5kg 10x3

Deadlifts: 165kg 3x4

Pullups: 3x6
Cable rows
Curls


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Squat: 140kg 2x8, 1x7, 1x6

Paused squats(hip circle on): 130kg 5x2

Bench: 77.5kg 6x6

Leg extensions
Leg curls
Side planks

Smolov killing me sos

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lol, its so good.

You'll be fighting by the end, but after a couple of days off weights will feel unimaginably light.
(Bench: 82.5kg 7x5
Sumo deads 150kg 4x3
Pullups 4x7) Tuesday

Squats: 150kg 5x4

Bench: 90kg 8x4

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