Goals & Gains The Hell in Me

[Aleks Sytsevich]

Cycle
15 min

Squat
315x5
365x3
415x3x3
Drop Set
415x3
365x3
315x5
225x5
135x5

Bench
185x5
225x5
275x3x5

 

[Aleks Sytsevich]

PC
95x3
135x3
165x3x4

HC
135x3x3

PS
95x3x3

HC&P
95x5x5

 

[Aleks Sytsevich]

Squat
315x5
365x3
405x3x5

Prowler
2 plates: 5 x 20 yds

I thought I was going to throw up.

 

[Fahcough]

Prowler outside in heat or gym track?

 

[Aleks Sytsevich]

Prowler outside in heat or gym track?

In the gym. I don’t think I’ll ever do it outside again. The first (and last) time I did it outside was the summer of 2013 with Tosa, who used to post here. I got real sick. Never again.

 

[Fahcough]

In the gym. I don’t think I’ll ever do it outside again. The first (and last) time I did it outside was the summer of 2013 with Tosa, who used to post here. I got real sick. Never again.

Summer sun will drain you in minutes. Can't even do half the reps outside before fatigue is taking over. Good power lifts yesterday too

 

[Aleks Sytsevich]

Bench
185x5
225x5
275x3
305x4
305x3x3
225x10x2

Iso High Angle Pulldown
180x8x6

3/12/30. This was too hard, so went down to 3/8/30.

 

[Aleks Sytsevich]

Squat
315x3
365x3
405x3
455x2
+belt
495x2x5
- belt
275x10x2

did a short hike around the river today. About 3.2k

 

[Aleks Sytsevich]

Bench
185x5
225x5
275x5x5

Fly
3/4 Stack x8x5
—Superset With—
DB Upright DB Row
35X10x5

Iso High Angle PullDown
180x8x5

@Rex the Alchemist
I chased a pump today for you, fam.

I think I will add a Pump Day in between bench days and squat days.

Volume lower
Intensity Upper
Power
Pump
Intensity Lower
Volume Upper
Pump

or something

 

[Stargazer Rex]

Bench
185x5
225x5
275x5x5

Fly
3/4 Stack x8x5
—Superset With—
DB Upright DB Row
35X10x5

Iso High Angle PullDown
180x8x5

@Rex the Alchemist
I chased a pump today for you, fam.

I think I will add a Pump Day in between bench days and squat days.

Volume lower
Intensity Upper
Power
Pump
Intensity Lower
Volume Upper
Pump

or something

 

[Aleks Sytsevich]

Squat
315x5
365x3
405x3x3
405x6

RDL
225x5x5

 

[Aleks Sytsevich]

Bench
185x5
225x5
275x3
300x3x4

Giant Set x4:
BB Bench x225x8
Preacher DB Curl 35x10
Upright DB Row 35x10

Fly
3/4 Stack x8x4

Reverse Fly
1/2 Stack x10x4

 

[Aleks Sytsevich]

Pool - 30 mins of roughhouse with the older son

squat
315x5
365x5
405x3x5

RDL
225x8x4

Started VC with the fam, this wasn’t too bad after an entire day of driving across the country.

 

[Aleks Sytsevich]

Bench
185x5
225x5
275x5x6

Super Sets
Fly/Upright Row
1/2 Stack x10x10
35x8x10

Reverse Fly/Preacher DB Curl
1/2 Stackx10x5
35x10x5

 

[Aleks Sytsevich]

Squat
315x5
365x3
405x3x10

Ab Machine
Full Stack 10x4

Oblique Machine
Full Stack 10x4

 

[Aleks Sytsevich]

Bench
185×5
225×5
275×5
300×4×2
275×5×2
225×10×2

superset
Reverse Flys half Stack 10×4
Dumbbell upright row 35×10×4
Face Pull Red band times 12×4

 

[Aleks Sytsevich]

Squat
405x5x3

PauseSquat
275x5x3

I have been diligently doing the Bulgarian split squats stretching between and before and after every set of squats. It has really paid off I think. No pain, deeper squat, I watched a couple of the ready state stretching videos and incorporated some of the groin stretches there. He can be a little much sometimes, but he has a few nuggets of gold here and there.

 

[Aleks Sytsevich]

Bench
275x5x5
225x15

Seated Cable Row
175x10x5

Right shoulder felt aggravated, probably how I have been sleeping this week. Lots of band stuff: pulls aparts, side lateral Delt raises, dislocations. Felt better eventually.
Will need to attempt to sleep on the other side or on the back.

 

[Aleks Sytsevich]

Squat
405x3
455x1
500x2x2

Shaky AF bar.

Super Set
Weighted Crunch 210x10x5
Oblique Twists 167.5x10x5

 

[Aleks Sytsevich]

Bench
185x5
225x5
275x5x3

Fly
190x10x3

Reverse Fly
115x10x3

Banded Upright Row
Purple x10x5