Goals & Gains The Hell in Me

[Aleks Sytsevich]

Saturday
Squat
315x3
365x3
415x3x5

Bench
185x5
225x5x5
_____________
Sunday
Deadlift
315x3
365x3
415x3x5

SCR
165x10x3
165x20x3

Cable Fly
160x10x5

 

[Aleks Sytsevich]

Monday
Squat
315x5
365x5
405x3
450x3x5

Bench
185x5
225x5
275x3x5
__________

Tuesday
KB Swing
400 swings with 20kg/hand
_______________________
Wednesday
Squat
315x5
365x5x5

Bench
185x5
225x5
225x10x2

Seated Cable Press
The stack? x8x5

 

[Aleks Sytsevich]

Thursday
Bike 30 min
__________

Friday
Squat
315x5
365x3
415x3x5

LPD
220x10
160x10
140x10
100x10

^ done as kind of a drop set.
______________________
Saturday
Bench
185x5
225x5
275x3x4
225x10

Deadlift
315x3
365x3
415x3x5

SLR
20x10x5

Hike 60 mins

 

[Aleks Sytsevich]

Squat
315x5
365x3
405x3
455x3x3

LPD
160x10x2
220x10x2

 

[Aleks Sytsevich]

Monday
Bike 30 min
Kettlebell Swing 400 swings with 20kg/hand
___________________________________

Tuesday
Squat
315x3
365x3
405x3
455x3x2
+belt
505x3x3

Bench
185x5
225x5
255x5x4
225x10

 

[Aleks Sytsevich]

Wednesday
Bike 30 min
__________

Thursday
Squat
315x3
365x3
415x3x3

Bench
185x5
225x5
275x3x3

Bike
10 min

 

[Aleks Sytsevich]

Friday
Bike 30 min
_________
Saturday
Squat
315x5
365x5
415x5x5

Bench
185x5
225x5x3
225x10
__________
Sunday
Deadlift
315x3
365x3
415x3
440x3x3

Bench
185x5
225x5
275x3
285x3x3

Bike
30min

 

[Aleks Sytsevich]

Monday
KB Swing
500 swings with 20kg/ hand
__________________

Tuesday
Squat
315x5
365x6
415x3x8

SCR
145x10x10

Bench
185x5
225x5
275x3x3

 

[Aleks Sytsevich]

Wednesday
Bike 45 min
KB Swing
300 swings with 20kg/ hand
_____________

Thursday
SCR
135x10x5

Bench
185x5
225x5
245x5x5

Squat
315x5
365x5x5

 

[Aleks Sytsevich]

Took a few days off for a short vacation

SCR
130x15x3

Bench
185x5
225x5
275x3x5

Squat
315x3
365x3
405x3
455x3x2

 

[Aleks Sytsevich]

Tuesday
KB Swing
500 swings with 20kg/hand

Wednesday
Squat
315x5
365x5
405x3x7

Bench
185x5
225x10x3
_________
Thursday
Bike 25 min
__________
Friday
Squat
315x5
365x5
405x3
440x3x4

Bench
185x5
225x5
265x3
285x3x2

 

[Aleks Sytsevich]

Saturday
Kettlebell Swing
300 swings with 20kg/hand
200 swings with 28kg
____________

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

Bench
185x5
225x5x3

 

[Aleks Sytsevich]

AM
Bike 15 min

PM
Kettlebell Swing
500 swings with 24kg/ hand

those KB swings were brutal.

 

[Aleks Sytsevich]

Tuesday
Bench
185x5
225x5
275x3x2

Squat
315x5
365x5x3
_________

Wednesday
Kettlebell Swing
500 swings with 20kg/hand

Bike
20 min

 

[Aleks Sytsevich]

Thursday
Bike 20 min
________

Friday
Bench
185x5
225x5
275x3x3

Squat
315x5
365x5
405x3
455x3x3
________

Saturday
Kettlebell Swing
500 swings with 24kg/hand

bike
20 min

 

[Aleks Sytsevich]

Squat
315x5
365x3
415x3x5

Bench
185x10
225x10x3

Ab Machine
Half Stack x10x5

Elliptical
30 mins

 

[Aleks Sytsevich]

Kettlebell Swing

500 swings with 20kg/hand

 

[Aleks Sytsevich]

Cable Fly
130x15x3

Deadlift
315x5
365x3
415x3x5

Bench
185x5
225x5
275x3x2

 

[Aleks Sytsevich]

Squat
315x5
365x5
415x3x5

Bench
185x5
225x5
275x3x5

Ab Machine
1 plate x10
2 plate x6x3
1 plate x10x3

Elliptical
30 mins

 

[Aleks Sytsevich]

Thursday
Bike 30 min
_________

Friday
Bike 15 min

Bench
185x5
225x5x2

Squat
315x5
365x3
405x3
455x3
+belt
495x3x4

Ab machine
Half Stack x10x5