Goals & Gains The Hell in Me

[Aleks Sytsevich]

Squat
315x5
405x5
420x6x4

Ham Curl - 150x8x4
Seated Calf Raise - 90x15x4

 

[Aleks Sytsevich]

Bench
225x5
275x3
325x4x6

Seated DB Press - 75x10x4
T3 Raise - 10x10x4
Ext Rotation - 10x10x4
DB Row - 120x8x4

 

[Aleks Sytsevich]

Pause Squat
315x5
365x3
385x3
400x3x3

Leg Press - 360x15x3
Leg Ext - 160x12x3

Treadmill - 30 min @3.3mph

 

[Aleks Sytsevich]

Snatch Grip Deadlift
225x5
275x5
325x5x5

Seated Calf Raise - 90x15x5

Treadmill - 30 min @3.3mph

 

[Aleks Sytsevich]

Incline Bench
185x5
205x5x5

DB Bench - 100x12x4
DB Curl - 35x12x4
LPD - 160x8x8
Face Pull - 35x12x4

 

[Aleks Sytsevich]

Squat
315x5
405x3
455x3
+belt
480x5x2

Seated Calf Raises- 90x15x4
Ham Curl - 120x8x4

 

[zapataxiv]

Paused Squat
315x5
375x3x3

Snatch Grip Deadlift from Deficit
305x6x6

Leg Press - 360x12x4
Seated Calf Press - 90x15x4
Leg Ext - 90x12x4

guau
snatch grip deficit deads for 6x6!!

did you just get smoked by that

 

[Aleks Sytsevich]

guau
snatch grip deficit deads for 6x6!!

did you just get smoked by that

I was sweating heavily, but other than that I was okay.


Bench
225x5
275x3
335x3x4

Seated DB Press - 75x10x2
DB Row - 75x10x2
LPD - 160x8x2
T3 Raise - 10x10x2
DB External Rotation - 10x10x2

 

[Aleks Sytsevich]

Pause Squat
225x5
315x5
410x3x2

Snatch Grip Deadlift from Deficit
335x6x2

Leg Ext - 160x12x2
Leg Press - 360x15x2
Seated Calf Raise - 90x15x2

 

[Aleks Sytsevich]

Incline Press
185x6
215x6x2

DB Bench - 100x8x2
DB Curl - 40x10x2
LPD - 180x8x2
SCR - 140x10x2
Face Pull - 60x12x2

 

[Aleks Sytsevich]

Squat
315x5
365x10x3

RDL - 275x10x3
Ham Curl - 155x12x3

 

[Aleks Sytsevich]

Wednesday Night

Bench
225x5
275x10x3

Seated DB Press - 75x10x3
DB Row - 75x10x3
LPD - 140x12x3
Lat Raise - 25x12x3
Face Pull - 70x12x3



Tonight

Pause Squat
315x3
405x3x3

Ham Curl - 180x12x2
Ham Curl w/ 4s Eccentric - 180x6x2

 

[Aleks Sytsevich]

Snatch Grip Deadlift
315x5
365x5x5

Press - 135x8x4

BOR - 135x10x3
Low Angle DB Press - 80x10x3
DB Skull Crusher - 40x10x3
DB Incline Hammer Curl - 40x10x3
LPD - 160x10x3
Hyper - 15x3

 

[Aleks Sytsevich]

Squat
315x5
375x10x3

RDL - 275x10x3
Ham Curl - 180x12x3
Calf Raise - 120x12x3

 

[Aleks Sytsevich]

Bench
225x5
285x8x4

Seated DB Press - 75x10x3
DB Lateral Raise - 25x12x3
DB Row - 75x12x3
DB Rear Delt Fly - 25x12x3
LPD - 140x10x3

Treadmill
15min @3.3mph 4% incline
30min @3.3mph

Shoulder pump was unreal.
Been neglecting the SS cardio recently. Need to be more disciplined.

 

[Aleks Sytsevich]

Snatch Grip Deadlift
315x5
375x5x5

Hyper - 15x4
Leg Ext - 140x12x4

Treadmill - 30min @3.3mph

 

[Aleks Sytsevich]

Pause Squat
315x5
405x2
425x3x2

BB Lunge - 135x6x4
Leg Ext - 140x12x3

Treadmill - 30min @3.3mph

 

[Aleks Sytsevich]

Press
95x10
135x5
145x8x4

Low Incline DB Press - 85x12x4
DB Skull Crusher - 35x12x4
DB Hammer Curl - 35x12x4
LPD - 145x12x4
Serratus Press - 12x12x2

Treadmill - 30min @3mph 6% incline

 

[Aleks Sytsevich]

Squat
315x8
385x8x4

RDL - 275x10x3
Ham Curl - 140x12x4

Treadmill
15min @ 3mph 6% incline
15min @ 3mph 4% incline

 

[Aleks Sytsevich]

Bench
225x5
275x5
295x8x4

LPD - 140x12x4
Seated DB Press - 80x10x4
Lateral Raise - 25x12x4
DB Row - 80x10x4
DB Rear Delt Fly - 15x12x4