Goals & Gains The Hell in Me

[Aleks Sytsevich]

Saturday Night
Bike 25 min
_________
Sunday

Bike
10 min

Squat
315x5x5

Deadlift
315x3
365x3
415x3x3

the it band was ready for anything heavy, so just got some volume in. Deadlift to compensate for the lighter squats, all very easy.

 

[Stargazer Rex]

Saturday Night
Bike 25 min
_________
Sunday

Bike
10 min

Squat
315x5x5

Deadlift
315x3
365x3
415x3x3

the it band was ready for anything heavy, so just got some volume in. Deadlift to compensate for the lighter squats, all very easy.

Have you found anything good to ease the IT band pain? I've started getting tight IT bands that can be pretty painful over the past 4 months. I bought a massage gun that helps somewhat.

 

[Aleks Sytsevich]

Monday
Bench

185x5
225x5
275x3
295x3x3
185x10x5

SCR
3/4 Stack x10x5
_________

Today

Squat
315x5
365x3x5

Deadlift
315x3
365x3
415x3x3

Elliptical
30 min

 

[Aleks Sytsevich]

Have you found anything good to ease the IT band pain? I've started getting tight IT bands that can be pretty painful over the past 4 months. I bought a massage gun that helps somewhat.

Sorry, Rex. No secrets. Seemed like a bit of rest and some general movement to get blood flowing has worked. Also focusing on the knee position relative to the bottom of the squat.

Bench
185x5
225x5
275x5x6
185x10x3

Scr
1/2 Stack x10x10

Abs
1/4 stack x15x5

Started more closely monitoring food intake and noted I was probably eating 5000 cal. So cut to 2500-3000 and all home cooked meals, more fruit and veg, more water. Dropped about 12lbs and feel pretty good. I really need to just keep this up and not “forget” to track food or take the easy way and crush fast food.

 

[Aleks Sytsevich]

Took a mini holiday.

Squat
315x3
365x3
405x3
455x3x3

Bench
185x5
225x5
275x3x7

SCR
3/4 stack x10x5

I think I needed those days off.

 

[Aleks Sytsevich]

Tuesday

Fly
1/2 Stack x10x8

SCR
3/4 stack x10x5

PCC
1/2 Stack x12x5

Kettlebell Swing
500 swings with 20kg/hand
__________
Wednesday
Squat
315x3
365x3x10

Deadlift
315x3
365x3
415x3x3

Elliptical
30 min

 

[Aleks Sytsevich]

Thursday
Cycle
25 min
_________
Friday
Squat
315x5
365x3
405x3
455x3x3

Bench
185x5
225x5
275x3x7

SCR
160x10x5

 

[Aleks Sytsevich]

Cable Fly
1/2 Stack x10x6

Cable RDF
1/4 Stack x10x5

Press Down
1/2 Stack x10x5

PCC
1/2 Stack x10x5

Kettlebell Swing
500 swings with 20kg/hand

Elliptical
60 min

 

[Aleks Sytsevich]

Squat
315x3
365x3
415x3x8

Bench
185x10x5

SCR
1/2 Stack x10x5

Fly
1/4 Stack x20x3

 

[Aleks Sytsevich]

Elliptical
60 min

 

[Aleks Sytsevich]

Squat
315x5
365x3
405x3
455x3
+belt
505x2x4

No residual IT band issues, but certainly did not push that hard.

 

[Aleks Sytsevich]

Bench
185x5
225x5
275x3
300x3x3

Fly
1/2 Stack x10x10

Reverse Fly
1/4 Stack x10x10

SCR
1/2 Stack x10x3

 

[Aleks Sytsevich]

Thursday

Squat
315x5
365x3x10

Abs
1/4 Stack x10x10
_____________

Friday
Bench
185x5
225x5
275x5x5

Fly
1/2 Stack x15x3

Reverse Fly
1/4 Stack x25x4 , very slowly

 

[Aleks Sytsevich]

Squat
315x5
365x3
415x3x5

Press
95x5
135x5x3

Elliptical
20 min

 

[Aleks Sytsevich]

Bench
185x5
225x5
275x3
290x3x5

Scr
3/4 stack x10x5

Elliptical
35 min

 

[Aleks Sytsevich]

Squat
315x3
365x3
405x3
455x3
+belt
505x2x6

Scr
1/2 Stack x15x2
Full Stack x10
3/4 Stackx10x2

Hard to sit down for the full stack, it was pulling me off the seat.

 

[Aleks Sytsevich]

Elliptical
60 min

weight hasn’t moved much, even with a different sort of training and keeping better track of macros. I have had feedback that I look different and have noticed som articles of clothing fit a little different.

Old me would have done a pivot and made crazy, unsustainable, changes and would have ended up back where I started. So I will just keep up what I’m doing for now.

 

[Aleks Sytsevich]

Squat
315x5
365x3
415x3x10

Bench
185x5
225x5
275x3
305x3x3

 

[Bubble Boy]

I have had feedback that I look different and have noticed som articles of clothing fit a little different.

Always seems to be the first signs of something working, regardless of the scale, for me.

 

[Aleks Sytsevich]

Yesterday

Cycle - 25 min
_____________

Today
Bench
185x5
225x5
275x5x3

Squat
315x5
365x3
415x3
445x3x5

Elliptical
60 min