The Abomination - Russian Squat Routine, Pushing the Monolith, Mag Ort Lite - Sheet1
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Lifts Squat Deadlift Front Squat Bench Press 198 169 115 135 166 TM (90 %) 230 285 180 150 105 120 120 Tuesday Friday Lift Sets x Reps Load Lift Sets x Reps Load Lift Sets x Reps Load Squat 6x2 185 Back Squat 6x3 185 Back Squat 6x2 185 Front Squat 3x5 125 Bench Press 1x5 105 Deadlift 4x4 200 Press 1x5 75 1x5 120 1x2 230 1x5 85 5x5 135 1x2 255 1x5 95 Push Press 4x5 80 1 x 8+ 200 10 1 x 5+ 75 10 1 x 5+ 70 Press 10 x 5 75 CG Bench 100-200 reps 95 DB Row 5 x 10-20 Bent Over Row 5x5 115 5 50-100 reps 120 100 Pull ups 100 reps Curls 100 reps CG Bench Curls 50 reps Extensions 50 reps Shrugs Face Pulls 100-200 reps Face Pulls 100 reps Tuesday 100 reps Friday Sets x Reps Load Lift Sets x Reps Load Lift Sets x Reps Load Squat 6x4 185 Squat 6x2 185 Squat 6x5 185 Press 1x5 70 Deadlift 4x4 205 Press 10 x 5 65 1x5 80 1x2 235 Bent Over Row 4x5 145 1 x 5+ 115 50-100 reps 120 1x5 90 1x2 260 13 1 x 5+ 70 10 1 x 8+ 205 CG Bench CG Bench 100-200 reps 95 Bench Press 1x5 100 Shrugs 1x5 115 5x5 130 5x5 85 100 reps Curls 50 reps Face Pulls 100-200 reps Push Press Curls 50 reps Face Pulls 100 reps Monday 100 reps 100 reps Extensions Tuesday 12 100 Lift Pull ups Week 3 Bodyweight 315 Monday Week 2 Push Press 255 Monday Week 1 Press 1 RM Friday Lift Sets x Reps Load Lift Sets x Reps Load Lift Sets x Reps Load Squat 6x2 185 Back Squat 6x6 185 Back Squat 6x2 185 Front Squat 3x5 135 Press 1x5 1x5 1x5 100 1 x 5+ 80 CG Bench 100-200 reps 1x5 115 80 1x5 90 5x5 95 Bench Press Push Press 210 130 1x2 240 130 1x2 265 4x5 90 1 x 8+ 210 1 x 5+ 85 10 x 5 80 130 Press DB Row 5 x 10-20 Bent Over Row 5x5 100 reps Curls 100 reps CG Bench 50-100 reps Curls 50 reps Extensions 50 reps Shrugs Face Pulls 100-200 reps Face Pulls 100 reps Monday Tuesday 120 100 reps Friday Sets x Reps Load Lift Sets x Reps Load Lift Sets x Reps Load Squat 5x5 195 Back Squat 6x2 185 Back Squat 4 x 4+ 207.5 Front Squat 1 x 5+ 125 Deadlift 4x4 215 Front Squat 1 x 5+ 125 Press 1x5 75 1x2 242.5 Press 12 x 5 65 10 front 1x5 87.5 1x2 272.5 Bent Over Row 4x5 145 1 x 5+ 115 50-100 reps CG Bench 1x5 97.5 1 x 5+ 72.75 100-200 reps 95 Pull ups Bench Press 100 reps 1 x 8+ 215 1x5 107.5 CG Bench 1x5 122.5 Shrugs 5x5 137.5 Curls 50 reps Push Press Face Pulls 100-200 reps Curls 100 reps Extensions 50 reps Face Pulls 100 reps Monday Week 5 4x4 Pull ups Lift Week 4 Deadlift Sets x Reps Load Squat 6x2 185 Press 1x5 70 1x5 82.5 Bench Press 1x5 92.5 1 x 5+ 70 100-200 reps 95 Pull ups 95 Tuesday Lift CG Bench 5x5 Lift 120 100 reps Friday Sets x Reps Load Lift Sets x Reps Load Squat 3x3 217.5 Back Squat 6x2 185 Front Squat 1 x 5+ 125 Deadlift 4x4 220 1x5 100 1x2 247.5 1x5 115 1x2 277.5 1 x 8+ 220 Push Press 100 reps 5x5 130 4x5 102.5 Press 15 x 5 70 1 x 5+ 95 Bent Over Row 5x5 115 50-100 reps Curls 50 reps DB Row 5 x 10-20 CG Bench Face Pulls 100-200 reps Curls 100 reps Shrugs Extensions 50 reps Face Pulls 100 reps 100 reps 120 Monday Week 6 Tuesday Friday Lift Sets x Reps Load Lift Sets x Reps Load Lift Sets x Reps Load Squat 2x2 230 Back Squat 6x2 185 Back Squat 1 x 1+ 242.5 Front Squat 1 x 5+ 125 Deadlift 4x4 225 Front Squat 1 x 5+ 125 Press 1x5 82.5 1x2 252.5 Press 12 x 5 80 1x5 92.5 1x2 282.5 Bent Over Row 4x5 155 1x5 102.5 1 x 8+ 225 1 x 5+ 130 1 x 5+ 82.5 1x5 115 CG Bench 100-200 reps 95 1x5 130 Shrugs CG Bench Pull ups 100 reps Curls 50 reps Face Pulls 100-200 reps Bench Press Push Press Curls 5x5 145 5x5 107.5 100 reps Extensions 50 reps Face Pulls 100 reps 50-100 reps 100 reps 120