Goals & Gains The Hell in Me

[Aleks Sytsevich]

Squat
315x5
365x5
405x5x5

Ab Machine
100x20x5

Might do some cycling later.

edit:
Cycle 20 minutes (12 minutes zone 1, 5 minutes zone 2, 3 minutes zone 3)

 

[Aleks Sytsevich]

Bench
225x5
275x5
315x3
340x3x2 +5lb Rep PB
275x5x2

HS Front PD
220x10x6

PCC
145x10x6

Might cycle later

edit
Cycle 10 min (4 min zone 1, 5 min zone 3, 1 min zone 3)

 

[Aleks Sytsevich]

SSB
275x5
315x3
365x3
+belt
405x3
440x3x2
-belt
315x5x2

Ab Machine
100x20x3

That’s a PB for sure. Curious what the carry over to back squat, if any, will be.

 

[Aleks Sytsevich]

Bench
225x5
275x6x6

Iso PD
270x10
320x10x3

 

[Aleks Sytsevich]

Cycle
20 min
13min Z1, 3min Z2, 4m Z3

SSB
275x5x8

Press
155x3x5

Ab Machine
100x20x5

 

[Aleks Sytsevich]

Bench
225x5
275x3
315x4x5

HS High Angle PD
200x10x5

 

[Aleks Sytsevich]

Squat
315x5
365x5
405x5x3

Ab Machine
120x20
150x15x3

Cycle
20 min (z1 3min, z2 11min, z3 6min)

 

[Aleks Sytsevich]

Bench
225x5
275x5
315x3
345x3x2
275x10x2

HS Front PD
180x10x8
140x20

 

[Aleks Sytsevich]

Cycle 15 min (zone 1)

Squat
315x5
365x5
405x3
455x2
+belt
495x3
555x2x2
-belt
275x5 paused

Ab Machine
120x20x5

Bar was shaky AF. Also viably bending on second set, I was a little worried I was going to Joe Sullivan myself. Cap TPB, must have had MANY reps in its life

 

[Aleks Sytsevich]

Bench
225x5
275x6x6

Iso High Angle PD
180x10x10

 

[Aleks Sytsevich]

Squat
315x5
365x3
405x3
455x3
+belt
505x3x3

Cycle 30 min
Zone 1 13 min
Zone 2 8:30
Zone 3 8:30

 

[Aleks Sytsevich]

Bench
225x5
275x5
315x4x4
225x15x2

HS High Row
200x10x5

 

[Aleks Sytsevich]

SSB
225x5
275x5
315x4x6

RDL
225x5x5

Ab Machine
120x20x5

Treadmill
30 min @3mph

 

[Aleks Sytsevich]

AM:
Cycle 25 min
22min Z1
3min Z2

PM:
Bench
225x5
275x5
315x3
350x2x2
275x10x2

HS High Row
160x10x5

 

[Aleks Sytsevich]

Cycle 20 min
Z1 6, Z2 14

Bench
225x5
275x6x6

HS High Row
160x10x6

Treadmill
40 min @3mph

 

[Aleks Sytsevich]

Cycle 10 mins
Z1/2/3 3min each Z4 1min

Squat
315x5
365x5
405x3
455x2
+belt
495x3x6

Shrug
315x10
405x10
+belt
495x10
565x10x2

RDL
225x5x3
225x10

Ab Machine
110x25x5

 

[Aleks Sytsevich]

Bench
225x5
275x5
315x4x5

HS High Row
160x10x4
180x10x6

PCC
140x10x5

 

[Aleks Sytsevich]

Cycle 10 min
Z1 30s, Z2 30s, Z3 3min, Z4 6min

Squat
315x5
365x5
405x5x5

RDL
225x10x3

 

[Aleks Sytsevich]

Cycle 15min
Z1 1:30, Z2 3:00, Z3 6:30, Z4 4:00

Bench
225x5
275x5
315x3
355x2x3 +5lb PB
275x8x2

HS High Row
170x10x10

HS Decline
270x10x5

PCC
125x10x5

 

[Aleks Sytsevich]

Squat
315x5
365x3
405x3
455x3
+belt
495x2
560x2x2
-belt
275x5x2 Paused

RDL
225x5x5