Goals & Gains The Hell in Me

[Aleks Sytsevich]

Thanks, homie.

Squat
275x3
315x3
365x3x2
--add belt
410x5x5

Bench
135x5
155x5
185x3
225x3x3
--add slingshot
275x3x3

Row
225x5x5

 

[Aleks Sytsevich]

Some squats from last night

 

[Aleks Sytsevich]

Squat
275x3
315x3
365x3
--add belt
405x3x2
455x2x2
475x1x2

Bench
135x5
155x5
185x3
215x2x2
240x1x2
-- add slingshot
275x2x2

Squat
285x3
355x3
365x3
395x3x3

 

[Aleks Sytsevich]

Squat
275x3
315x3
365x3
-- add belt
405x2x2
460x2x5 PR

Bench
135x5
155x5
185x5
225x6x3
--Add slanger
275x2x2
295x2

Row
225x5x5

 

[Aleks Sytsevich]

Teh vid

 

[Aleks Sytsevich]

Squat
275x3
315x3
365x3x2
--add belt
410x3x5

Press
135x5
165x3

Bench
135x5
155x5
185x3x2
225x5x3
--add slingshot
275x3
300x2x2

Lats
54 reps verticle
25 reps horizontal

 

[Aleks Sytsevich]

Squat
275x3
315x3
385x3
--add belt
385x5x5

Deficit Deadlift
275x3
315x3
365x3x3

Press
135x3x3

Bench
135x5
155x5
185x3
210x6x4

Deadlift
315x3
365x3
405x1
--add belt
440x3x3

- did the squats in converse, felt really good. Didn't tape, so unsure how these actually looked.
- played around with belt placement and tightness for pulls, last set was quite loose and felt the best.

 

[Aleks Sytsevich]

Addendum: I am wrecked.

 

[Aleks Sytsevich]

IPC II

Squat
275x3
315x3
365x2
--add belt
415x3x5

Bench
135x5
155x5
185x3
215x3x5

Pause Squat
275x3
315x3
365x1
--add belt
390x3x5

CGBP
135x5
155x5
185x5x3

- got some knockoff converse type shoes, ripped the insole out. Really flat, felt really good. Plus, they complimented my sleeves.
- in and out in about 85 minutes or so.

 

[Tosa]

I gots a question about the Sheiko app, on behalf of training partner - does it have any programs with squats three days a week?

 

[Aleks Sytsevich]

Squat
275x3
315x3
365x3
--add belt
415x3x5

Bench
135x5
155x5
185x3
215x3x2
225x2x2
215x3
185x5
155x8
135x10

Deadlift
--hybrid stance
315x3
405x1
--conventional
440x3x3

 

[Aleks Sytsevich]

I gots a question about the Sheiko app, on behalf of training partner - does it have any programs with squats three days a week?

The short answer is no, none are preset with squats more than twice a week, including the 3 day and 4 day programmes.

The longer answer is yes. But that requires a lot of manipulation.

 

[toonie]

mmmmmm. A billion reps across all lifts.

Hybrid stance meaning halfway between sumo and conventional?

 

[Aleks Sytsevich]

My hybrid is about where I stand to squat, my feet are inside the rings. For sumo the back of my heels line up with the rings. My conventional is pretty narrow.

 

[Aleks Sytsevich]

Squat
275x3
315x3
365x2
--add belt
415x3x5

Press
95x5
135x5
165x2
190x1
195x1 +10lb PB
145x2x5

Squat
275x3
315x2
--add belt
365x4x4

 

[Aleks Sytsevich]

Squat
275x3
315x3
365x2
--add belt
415x2x2
465x2 +5lb PB

Press
95x5
135x3x2
155x2x5

Squat
275x3
315x3
365x2
--add belt
415x3x3

Bench
135x5
185x3x2
215x2x5

 

[Aleks Sytsevich]

 

[Aleks Sytsevich]

Squat
275x3
315x3x2
365x3x2
--add belt
405x3x4

Bench
135x5
155x5
185x3
215x2x2
225x2
205x3
185x5
155x8
135x10

Deadlift
--hybrid stance w/pause at knee
315x3
405x2
--conventional
445x3x3

 

[Aleks Sytsevich]

Post workout nutrition: 5 McDonalds Hambuger patty, 1 small fry, 1 small root beer.

 

[belph]

Should have went large on the root beer.