The Hell in Me

[Aleks Sytsevich]

Kettlebell Swing
20kg /hand x 500

 

[Aleks Sytsevich]

Squat
315x5
365x5
405x3
455x3x2

Bench
185x5
225x5
250x5x3

 

[Aleks Sytsevich]

Kettlebell Swing
18kg /hand x 500

 

[Aleks Sytsevich]

Squat
315x5
365x5
425x3x5

BOR
185x5x5

Shrug
315x10
405x10x2

Spent some time in the pool over the last few days. Felt great. Diet has been brutal while I’m on vacation though.

 

[Aleks Sytsevich]

Cycle
15 min

Squat
315x5
365x3
405x3x4

Bench
185x5
225x5x2
275x3
185x8

LPO
20x10x3

SLR
20x10x5

 

[Aleks Sytsevich]

Kettlebell Swing
18kg /hand x 350

DB Thruster
30x10x3

Did the thrusters after every 100 swings. Lost track of time, the gym was closing so I couldn’t finish.

 

[Aleks Sytsevich]

Squat
315x5
365×5×5

SLR
20×10×9

Band Press Dawn
Double black times 10×9

band pull apart
Black 10×9

All of this really helped my shoulders and elbows really warm. Probably the best I’ve felt in the gym in terms of Getting my upper body loosened up and warm.

 

[Aleks Sytsevich]

Kettlebell Swing
18kg /hand x 500

DB Thruster
30x10x3

KB CnP
18KG x10x2

 

[Aleks Sytsevich]

Bench
185x5
225x5x3

Squat
315x5
365x5
415x3x3

LPO
20x10x3

RDF
20x8x5

Assault Bike
5 min (of fucking hell)

“Normal” Bike
10 min

 

[Aleks Sytsevich]

Thursday
500 KB swings 20kg bells

_________
Friday
Squat
315x5
365x5x3

Bench
185x5
225x5
275x3x3

LPO
20x10x5

SLR
20x10x5
________
Saturday
500 KB swings
__________

Sunday
Squat
315x5
365x5
415x3
440x3x3

SLR
20x10x6

 

[Aleks Sytsevich]

Monday

Bench
185x5
225x5
250x3x8

Kettlebell Swing
250 swings with 20kg/ hand.

 

[Aleks Sytsevich]

Tuesday
Squat
315x5
365x5
415x3x5

________
Wednesday
Bench
185x5
225x5
275x3x3

Bike
15min

Kettlebell
250 swings with 24kg
250 swings with 18kg / hand

 

[Aleks Sytsevich]

Squat
315x5
365x3
405x3
455x3
505x3x2

first time this year over 5.

 

[Aleks Sytsevich]

Friday

Bench
185x5
225x5x5

RDF
20x10x5

SLR
20x10x5
_______

Saturday
Squat
315x5
365x5
405x3x6

Elliptical
20 min

 

[Aleks Sytsevich]

Sunday
Bench
185x5
225x5
280x3x2
225x10x3

RDF
20x10x5

SLR
20x5x5

Bike 15 min
___________

Monday
Squat
315x5
365x5
405x5
440x3x6

 

[Aleks Sytsevich]

Tuesday
Squat
315x5
365x5
405x4
440x3x6
________

Wednesday
Deadlift
315x5
405x3x4

Bench
185x5
225x5
245x5x5

RDF
20x10x5
SLR
20x10x5

 

[Aleks Sytsevich]

Thursday
Bench
185x5
225x5x2

Squat
315x5
365x5x3
_________
Friday

Kettlebell Swing
500 swings with 20kg/ hand.

 

[Aleks Sytsevich]

Saturday
Squat
315x5
365x5
415x3x4

Bike
20min
_________

Sunday
Bench
185x5
225x5
275x3x5

RDF
20x10x5

SLR
20x10x5

Bike
25min

 

[Aleks Sytsevich]

Squat
315x5
365x3
415x3
445x3x4

SCR
160x10x10

 

[Aleks Sytsevich]

Wednesday
Bench
185x5
225x5
255x5x5

Bike
15 min
____________

Thursday
Squat
315x5
365x3x5

Shrug
405x10x3

Bike
30 min