Goals & Gains The Hell in Me

[Aleks Sytsevich]

Sumo Deadlift (pause at knee)
135x10
225x3
275x3
335x3

Deficit Deadlift (2in)
385x2x4

Bench
135x10
155x5
185x4x2
195x3x2
210x2x2
225x1x3
--add SS
275x1x2
225x5x3

Deadlift
285x3
355x3
405x2x2
--add belt
440x2x3

Row
225x5x5

 

[Aleks Sytsevich]

I will no longer be deadlifting as much as I have been. I was plenty strong at pulling by just squatting and rowing, I feel like I've regressed.

I will replace the deadlifts in Sheiko with some other form of pull.

 

[Aleks Sytsevich]

Squat
275x5
335x4
385x3x2
-- add belt
435x2x4

Bench
135x5
155x4
185x3x2
210x2x6
-- add slanger
250x5x3

Squat
275x5
315x4
365x3
-- add belt
410x3x5

Row
225x5
275x5x4

 

[Aleks Sytsevich]

Squat
275x5
335x4
385x2x3
-- add belt
435x2x4
435x3

Bench
135x5
155x5
185x6x5
-- add slanger
250x5x3

Squat
275x5
315x3
365x2x3
-- add belt
410x3x5

Row
225x5
275x5x5

 

[Aleks Sytsevich]

Bench
135x5
155x4
185x3x2
210x3x5

Squat
275x5
335x3
385x2x2
-- add belt
435x2x4
435x4

Bench
135x5
160x4
195x5x5
-- add slanger
250x5x3

Row
225x5
275x5x5

 

[Aleks Sytsevich]

Squat
275x5
315x5
365x3
-- add belt
385x5x5

Bench
135x5
155x5
185x4
195x3x2
210x2x3
195x3x3
185x4
155x5
135x8

Gym was packed, there was some cycling event. Lots of gawkers, I need to find a gym where people even lift.

 

[Aleks Sytsevich]

Squat
275x5
315x3
365x2x3
-- add belt
410x3x5

Bench
135x5
155x5
185x3x2
210x3x5
-- add slingshot
250x5x2

Squat
275x5
335x5x3

Row
225x5
275x5x4

 

[Aleks Sytsevich]

Squat
275x5
335x3
385x2x2
--add belt
435x2x5

Bench
135x5
155x5
185x3x2
225x3x5
-- add slingshot
225x8x3

Squat
275x3
315x3
-- add belt
365x5x4

T-Bar Row
50 reps

 

[toonie]

Sumo deadlifts?!? What is this madness? Which sheiko you running?

 

[Aleks Sytsevich]

I do them every now and then, a bit less devastating to my PC.

Advanced Prep Cycle 2 (large load). I swapped almost all of the deadlifts for squats and added more lat muscles.

 

[Aleks Sytsevich]

Squat
275x5
315x3
365x2x3
--add belt
410x3x3
435x2x3

Press
135x3
155x3x4

Bench
135x5
155x5
185x3x2
210x3x5

SCR
50 Reps

 

[Aleks Sytsevich]

Squat
275x5
315x3
365x2x2
--add belt
410x2x4
410x3

Press
135x1
160x4x3

Bench
135x5
155x5
185x3
195x3
210x2x2
225x2
--add slingshot
275x2x4

Row
205x5
275x5
205x8x4

 

[Aleks Sytsevich]

Squat
275x3
315x3
365x2x2
--add belt
410x3x5

Bench
135x5
155x5
185x3
210x3x6

Squat
315x3
--add belt
365x5x5

Row
275x5x5

 

[Aleks Sytsevich]

Some of last nights lifting

 

[DrBdan]

You're official the strongest person I've seen squatting at a GoodLife Fitness! Good job.

 

[toonie]

So many squats.

 

[Aleks Sytsevich]

Just for transparency, I get wrecked doing all those squats.

 

[Aleks Sytsevich]

Next meet is June 20/15 in Portage la Prairie.

 

[Aleks Sytsevich]

Squat
275x5
315x3
365x3x2
-- add belt
410x3x5

CG Bench
135x5
155x5
190x5x5

Squat
275x3
315x3
-- add belt
365x5x5

Row
225x5
275x5x4

 

[Aleks Sytsevich]

Squat
275x4
315x3
365x3x2
-- add belt
410x3x2
435x2x2
410x3x2

Bench
135x5
155x5
185x3x2
215x2x2
230x2
--add slingshot
275x2x2

Squat
275x5
315x3
385x3x3
--add belt
395x3x2

385x3 is a Beltless PR.