The Hell in Me

[Aleks Sytsevich]

W2D1

Squat
315x5
405x3
+belt
440x6x4

Bulgarian SS/ Ham curl (3 s neg) superset
40x10x4
125x10x4

Standing single leg calf raise
12x3

Treadmill
10 min @2.5mph 5% incline
10 min @3.5mph

 

[Aleks Sytsevich]

W2D2
Bench
225x5
295x6x4

LPD
145x8x4

Seated DB Press
50x10x4

DB Row
80x10x4

T3 Raise
10x10x3

External Rotation
10x10x3

Treadmill
30 min @2.8mph
It said 0% incline… it was about 2% and stuck there.

 

[Aleks Sytsevich]

W2D3
Snatch Grip DL, Slight Deficit
225x6
295x6x10

Seated Calf Raise
90x15x3

I think I need a rest day.

 

[Aleks Sytsevich]

W2D4

Paused “High Bar” Squat
315x5
370x3x4

Leg Press
1/2 Stack x15x4

Leg Ext
90x12x3

 

[Aleks Sytsevich]

Last Night

W2D5
Incline Press
185x5
230x6x4

LPD
145x10x4

DB Bench
90x8x4

SCR Pronated Grip
100x12x4

Tricep Pressdown
40x12x3

DB Curl
30x12x3

Face Pull
40x12x3


Today
W3D1

Squat
315x5
405x5
+belt
450x6x4

Bulgarian Split Squat
30x8x4

Ham Curl
100x8x4

Standing Single Leg Calf Raise
3x12

 

[Aleks Sytsevich]

W3D2

Bench
225x5
275x5
305x6x4

LPD
140x8x4

Seated DB Press
50x10x4

DB Row
90x10x4

T3 Raise
10x10x3

Ext Rotation
10x10x3

Treadmill
10min @2.5mph 3% incline
20min @3.5mph

 

[Aleks Sytsevich]

W3D3

Snatch Grip Deadlift, Slight Deficit
225x5
305x6x10

Seated Calf Raise
90x15x3

 

[Aleks Sytsevich]

Last Night

Treadmill
25min @3.5mph
5min @3.5mph 4% incline


Tonight

W3D4
Paused “High Bar” Squat
315x5
380x6
380x3x2

(Supposed to do 380x3x4… lol)

Leg Press
540x12x3

Leg Ext
70x12x3

Treadmill
10min @3mph
5min @3.5mph

 

[Aleks Sytsevich]

Last Night

W3D5
Incline Press
185x5
240x6
210x6x3LPD
145x10x4

DB Bench
95x8x4

SCR Pronated Grip
125x12x4

LPD
140x10x4

Tricep Pressdown
37.5x12x3

DB Curl
35x12x3

Face Pull
37.5x12x3


Today
W4D1

Squat
315x5
365x5
+belt
460x4x2

Bulgarian Split Squat
30x10x4

Ham Curl
140x10x4

Standing Single Leg Calf Raise
3x12

 

[Aleks Sytsevich]

W4D2

Bench
225x5
275x5
315x6x2

LPD
180x8x2

Seated DB Press
60x10x3

DB Row
100x10x3

T3 Raise
10x10x3

Ext Rotation
10x10x3

Treadmill
20min @3.2mph
10in @3mph 6% incline

 

[Aleks Sytsevich]

W4D3

Snatch Grip Deadlifts, Slight Deficit
225x5
315x6x10

Seated Calf Raises
90x15x4

Treadmill
20min @3mph

 

[Aleks Sytsevich]

W4D4
Paused “High Bar” Squat
315x5
365x5
400x3x2

Leg Press
540x12x2

Leg Ext
80x12x2

 

[Aleks Sytsevich]

Friday Night
W4D5

Incline Press
185x5
235x6x2

LPD
145x10x2

DB Bench
100x8x2

SCR Pronated Grip
140x12x2

Tricep Pressdown
37.5x12x2

DB Curl
35x12x2

Face Pull
37.5x12x2

Treadmill
20 min @3.5mph


Today

Bench
225x5
290x6x4

Seated DB Press
65x12x4

DB Row
100x10x4

LPD
140x10x4

T3 Raise
10x10x4

Treadmill
30 min @3mph

 

[Aleks Sytsevich]

P2W1D1

Core Stuff (bird dog, plank, side plank)
Butt Stuff (single leg hip bridge, clams)

Squat
340x10x3

RDL
285x10x3

Ham Curl
125x12x3

Standing Single Leg Calf Raise
12x3

 

[Aleks Sytsevich]

Last night

P2W1D2

Bench
225x5
245x10x3

LPD
130x10x3

High Incline DB Press
65x12x3

Incline Chest Support Row
70x12x3

Lat Raise
20x12x3

Rear Delt Fly
20x12x3

Teadmill
20min @3mph


Tonight

P2W1D3

Snatch Grip Deficit Deadlift
315x5
350x5x5

Hyper Extension
15x3

Leg Extension
130x15x3

Treadmill
35min @3.3 mph
5min @2.8mph

 

[Aleks Sytsevich]

P2W1D4

Pause Squat
315x5
365x3
395x2x3

Barbell Lunge
135x6x4

Ham Curl 4s Neg
125x6x4

 

[Aleks Sytsevich]

Last night

P2W1D5

Press
135x10x3

LPD
160x10x3

Low Incline DB Press
70x12x3

Pendlay Row
185x12x3

DB Skull Crusher
35x12x3

DB Hammer Curl
35x12x3

Serratus Anterior Press
12.5x12x3


Today

P2W2D1

Squat
355x10x3

RDL
295x10x3

Laying Ham Curl
170x12x3

Standing Calf Raise
12x3

Treadmill
20 min @3mph

 

[Aleks Sytsevich]

P2W2D2
Externally Rotated Shoulder Extension
15x12x3

Bench
225x5
260x10x3

LPD
160x12x3

High Incline DB Press
70x12x3

Incline Chest Support Row
70x12x3

Lat Raise
20x12x3

Rear Delt Fly
20x12x3

Teadmill
20min @3mph
10min @3.5mph
5min @2.5mph

 

[Aleks Sytsevich]

Last Night

P2W2D3

Snatch Grip DL from Deficit
315x5
365x5x5

Hyper
15x4

Leg Extension
160x12x4

Treadmill
20min @3.2mph


Tonight

P2W2D4

Pause Squat
315x5
365x3
410x2x3

Alternating Lunge
135x6x4

Laying Ham Curl, Slow Eccentric
170x6x4

 

[Aleks Sytsevich]

Last night

TreadMill
30min @3.3mph


Tonight

P2W2D5
Press
95x5
135x8
145x10x3

Low Incline DB Press
75x12x3

Pendlay Row
205x12x3

DB Skull Crusher
35x12x3

DB Hammer Curl
35x12x3

Serratus Anterior Press
12.5x12x3