Goals & Gains The Hell in Me

[Aleks Sytsevich]

Sunday

Bike 42 min
Kettlebell Swing
500 swings with 18kg/ hand
_________

Monday
Squat
315x5
365x5x5

 

[Aleks Sytsevich]

Friday
Squat
315x5
365x4
416x4x5

Bench
185x5
225x5x3
_______
Saturday
Deadlift
315x3
365x3
415x3
435x3x3

Bike
30 min

 

[Aleks Sytsevich]

Squat
315x5
365x4
415x3x7

Ab Machine
Half Stack x10x5

 

[Aleks Sytsevich]

Nov 22
Bench
185x5
225x10x3

Nov 24
Squat
315x5
365x5
415x3x6

Nov 25
Bike 15min

Nov 27
Squat
315x5
365x5
405x3
455x3
+belt
505x3x3

Bench
185x5
225x5
275x3
295x3x2


Nov 28
Elliptical
60min

 

[Aleks Sytsevich]

Squat
315x5
365x5
405x3
455x3
— drop set
455x3
405x3
365x5
315x5

Bench
185x5
225x10x3

 

[Aleks Sytsevich]

Tuesday
Elliptical
60 min
————-

Wednesday
Squat
315x3
365x3
415x3x6

Elliptical
30 min

 

[Aleks Sytsevich]

Thursday
Bench
185x5
225x5
275x3x3

Elliptical
30 minutes

Saturday
Squat
315x5
365x3
405x3
455x3
505x2x4

Elliptical
20 minutes

 

[Aleks Sytsevich]

Bench
185x5
225x5
280x3x6

Elliptical
60 min

 

[Aleks Sytsevich]

Squat
315x5
365x5
435x3x6

Abs
Half Stack x15x5

 

[Aleks Sytsevich]

Bench
185x5
225x5
275x3x3

Squat
315x5
365x5
415x3x5

 

[Aleks Sytsevich]

SCR
155x12x6

Shrug
315x10
404x10x3

Elliptical
20 min

 

[Aleks Sytsevich]

Squat
315x5
365x5
405x3x10

Bench
185x5
225x5
225x10x2

Elliptical
30 min

First few top set squats felt heavy, usually do these as continuous movement with lots of tension. Decided at 5th set to do compensatory acceleration, full reset at the top, these moved very fast. Set 7 or 8 was best, but 9 and 10 were both better than the first couple.

Been sleeping terribly. A pipe burst in my home and my bedroom flooded, room is off limits so I’ve been on the couch since Tuesday and it’s ROUGH. Few more days hopefully before I can get back in my room. The restoration guy said there’s no risk of molding or similar, they’re following some drying protocol.

 

[Aleks Sytsevich]

Kettlebell Swing
400 swings with 20kg /hand

This was hard. Haven’t done this in a while.

 

[Aleks Sytsevich]

Dec 13 and Dec 1

I did something, but forgot to make note of any of it, so clearly not worth logging.

Dec 18

Bench
185x5
225x5
275x3x3

Squat
315x5
365x5
415x3x3

Elliptical
30 min
__________
Dec 19

Cable Fly
Half Stack x10x3

Deadlift
315x4
365x4
415x3
465x3x3

SCR
190x10x5
130x10x3
130x20

 

[Aleks Sytsevich]

Dec 20

Elliptical
30 min
______

Dec 22
Squat
315x5
365x5
405x3x8
________

Dec 23
Bench
185x5
225x5
275x3x5

SCR
190x10x4
130x20x2

 

[Aleks Sytsevich]

Squat
315x5
365x3
405x3
440x3x3
275x5x7

Abs
1/2 Stack x10x3
1/4 Stack x12x3

Elliptical
30 min

 

[Aleks Sytsevich]

Bench
185x5
225x5
275x3
295x3x3
185x10x5

Cable Fly
1/2 Stack x10x5

Reverse Cable Fly
1/3 Stack x10x3

 

[Aleks Sytsevich]

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

there was a pop at the bottom of the third rep in my right knee, I managed to stand back up. I though maybe I had torn my quad, but I think I only did something to the IT band. I went home and put the massage gun to it and I think I can chalk it as a close call.

 

[Aleks Sytsevich]

Tuesday

Bike
30 min

KB Swing
250 swings with 20kg/ hand

Wednesday

Bench
185x5
225x5
275x3x7

Elliptical
30 min

Thursday

Deadlift
315x3
365x3
405x3
455x3
505x3

RDL
315x4x3

Elliptical
15 min

 

[Aleks Sytsevich]

Bench
185x5
225x5
275x3x8

SCR
3/4 Stack x10x5

Elliptical
30 min