The Hell in Me

[Aleks Sytsevich]

P4W1D3

Sumo Deadlifit
315x4
410x2x4

RDL
225x12x2

Sumo feels less weird, but still plenty weird.

 

[Aleks Sytsevich]

Thursday

P4W1D4

Bench
225x5
275x5
325x3x2
275x8x2

High Angle Seated DB Press
70x12x3

EZ Curl
95x15x3

Skull Crusher
30x15x3

SCR
120x15x3

Face Pull
37.5x15x3

DB Ext Rotation
20x10x3



Tonight

P4W2D1

Squat
315x5
405x3
455x2
+belt
515x3x2

Sumo DL, Paused at Knee
315x3
395x3x3

Hyper
15x4

Treadmill
25min @3mph

 

[Aleks Sytsevich]

P4W2D2

Bench with 3ct pause
225x4
275x3
325x3x4

DB Bench
100x8x2
100x12

LPD
130x15x3

SCR
130x20x3

DB Ext Rotation
10x10x3

Treadmill
30 min @3mph

 

[Aleks Sytsevich]

Monday Night

Treadmill
60min @3.2mph


Last Night

Sumo DL
315x3
405x3
445x2x3

RDL
230x10x2

 

[Aleks Sytsevich]

P4W2D4

Bench
225x5
275x5
335x3x2
275x8x2

High Angle Seated DB Press
70x12x3

EZ Curl
95x15x3

Skull Crusher
30x15x3

SCR
120x15x3

Face Pull
37.5x15x3

Treadmill
20min @3.2mph

 

[Aleks Sytsevich]

Yesterday
P4W3D1

Squat
315x5
405x4
455x3
+belt
500x2x4

Sumo DL with pause at knee
315x3
410x3x3

Hyper
15x4

Treadmill
20 min @3.2mph


Today

P4W3D2

Bench with 3ct pause
225x5
275x3
315x3
340x2x4

DB Bench
100x6x2
100x12

LPD
145x12x3

CSR
120x15x3

DB Ext Rotation
10x10x3

Treadmill
45min @3.2mph

 

[Aleks Sytsevich]

Monday night

Treadmill
60 min @3.3mph


Woke up Tuesday not feeling great. Wednesday worse. Thursday but better. Friday almost back to normal.


Last night

P4W3D3

Sumo Deadlift
315x3
405x3
470x1x4

RDL
250x10x2



Today


P4W3D4

Bench
225x5
275x3
315x3
345x2x2
300x4x2

High Angle DB Press
70x10x3

Seated Cable Row
120x12x3

Skull Crusher
35x15x3

DB Curl
35x15x3

Facepull
30x15x3

 

[Aleks Sytsevich]

P4W4D1

Squat
315x3
365x3
405x3
455x2
+belt
495x3
530x2x2

Sumo DL, Pause at knee
315x3
405x3
435x3x3

 

[Aleks Sytsevich]

Monday night

Many kilometres of walking


Tuesday night

P4W4D2

Bench 3ct pause
225x5
275x3
315x2
355x1x2

DB Bench
100x6
100x10

LPD
180x12x2

CSR
130x20x2

DB ext rotation
10x20x2


Wednesday Night

Sumo DL
315x3
405x3
485x1x2

RDL
275x10x2

Treadmill
40min @3.3mph

Tonight

Bench
225x5
275x5
315x3
355x2x2

Incline DB Press
70x10x2

Neutral Grip Cable Row
140x10x2

Skull Crusher
40x15x2

DB Curl
45x15x2

Face Pull
37.5x15x2

 

[Aleks Sytsevich]

Squat
315x5
405x3
455x2
+belt
495x2
545x2

Bench
225x5
275x3
315x3
355x2

Deadlift
315x1
405x1
495x1
+belt
600x1

Treadmill
25min @3.2mph

 

[Stargazer Rex]

Squat
315x5
405x3
455x2
+belt
495x2
545x2

Bench
225x5
275x3
315x3
355x2

Deadlift
315x1
405x1
495x1
+belt
600x1

Treadmill
25min @3.2mph

545 x 2 squat and then a 600 deadlift! GOD!

 

[rikwebb]

545 x 2 squat and then a 600 deadlift! GOD!

He definitely finished his story with that session

 

[Aleks Sytsevich]

Thanks fellas. That was not a planned workout, I was in between finishing phase 4 and waiting for phase 5 to be written, I was curious to see if I had improved from the last time I did something like this in December.

 

[Aleks Sytsevich]

Last Night
P5W1D1

Squat
315x5
405x3
455x3
+belt
500x3x3

Hyper
15x4

Treadmill
25min @3.3mph


Today
P5W1D2

Bench 3ct pause
225x5
275x3
315x3
330x3

Low Incline db Press
80x12x3

Lpd
145x15x3

Scr
145x15x3

DB Ext Rotation
10x10x3

 

[Aleks Sytsevich]

P5W1D3

Sumo Deadlift
315x3
375x4x4

Leg Press 3s Neg
450x15x3

Ham Curl 3s Neg
125x10x3

Treadmill
10 min@ 2.5mph 5% incline

 

[Aleks Sytsevich]

P5W1D4

Bench
225x5
275x5
310x5x4

DB Bench Press
100x12x3

Hammer Curl
35x15x3

Skull Crusher
35x15x3

Lpd
145x15x3

KB Press
20x10x3

 

[Aleks Sytsevich]

P5W2D1

Squat
315x5
405x3
455x2
+belt
495x2
550x1x3

Hyper
15x4

 

[Aleks Sytsevich]

P5W2D2

Bench 3ct pause
225x5
275x3
315x3
345x2x4

Incline DB Press
75x10x3

CSR
120x15x3

LPD
120x15x3

Db ext Rotation
10x10x3