Goals & Gains The Hell in Me

[Aleks Sytsevich]

Bench
225x5
285x5x4

Low Incline DB Press - 90x12x4
SCR - 145x12x4
Curl - 30x12x4
Tricep Press Down - 50x12x4
KB Press, Bell Up - 10kgx8x4

 

[Aleks Sytsevich]

Deadlift
315x5
415x4x3

Paused Squat
315x5
385x5x2

Ham Curl - 180x12x3

Treadmill- 15min @3.5mph

 

[Aleks Sytsevich]

Spoto Press
225x5
275x4
305x4x4

Seated DB Press - 75x8x4
LPD - 160x12x4
Ext Rotation - 25x12x4
Face Pull - 45x20x4

 

[Aleks Sytsevich]

Squat
315x5
405x4
+belt
455x5x2

Sumo DL Paused at Knee - 305x4x3
Hyper - 15x4

Treadmill - 30min @3.6mph

 

[Aleks Sytsevich]

Bench
225x5
295x5x4

Low Incline DB Press - 80x12x4
SCR - 160x15x4
Tricep Pressdown - 60x15x4
DB Curl - 30x15x4
KB Press, Bell Up - 10kgx8x4

Treadmill - 30min @3.6mph

 

[Aleks Sytsevich]

Paused Squat
315x5
405x3x3

Deadlift
315x5
405x3
455x4x3

Ham Curl - 180x12x3
Standing Calf Raise - 15x3

Treadmill - 20 min @3.6mph

 

[Aleks Sytsevich]

Spoto Press
225x5
275x5
315x3x3

Seated DB Press - 75x8x4
LPD - 145x10x4
Facepull - 45x15x4

Treadmill - 10 min @3mph 5% incline

 

[Aleks Sytsevich]

Squat
315x5
405x3
430x3x3

Sumo DL, Pause at Knee
315x3
350x4x3

Hyper - 15x4

Treadmill 20min @3.4mph

 

[Aleks Sytsevich]

Bench
225x5
275x5
315x4x4

Low Incline DB Press - 90x12x4
SCR - 140x15x3
DB Curl - 30x15x3
Tricep Pressdown - 82.5x15x3
KB Press, Bell Up - 12kgx8x4

Treadmill
10min @3.5mph
10min @3mph 5%incline


I was somehow convinced by a gym employee to help some young kid who wants to get into powerlifting, there isn’t anyone on staff that felt they could do this for him and I guess I have developed somewhat of a reputation. Small town problems, I guess.

 

[Aleks Sytsevich]

Paused Squat
315x5
405x3
430x4x2

Deadlift
315x3
405x3
475x4x3

Ham Curl
200x12x3

Treadmill
10min @3mph
15min @3mph 5% incline
5min @3mph -3% incline

Worked for an hour with this young fella. He definitely had some challenges with mobility, but he seemed to take the feedback well. Focused on unlearning his squat and teaching how to find and keep positions. Knees were caving, knees forward, heels lifting, back rounding. I presume my own lifts were nothing to brag about, form wise, back in the day.

 

[Aleks Sytsevich]

Spoto Press
225x5
275x3
315x3
330x3x2

Seated DB Press - 80x8x2
LPD - 145x10x2
Face Pull - 52.5x15x2

Treadmill
10min @3.6moh
5min @3mph

 

[Fahcough]

Thanks for the love brother. Been a minute but you're still as consistent sun coming up. You are now a forever memory for that young dude.

 

[Aleks Sytsevich]

Last night

Squat
315x5
405x5
+belt
475x4x2

Sumo DL, Paused at Knee
315x3
405x4

Hyper - 15x3



Today

Bench
225x5
275x3
325x4x2

Low Incline DB Press - 95x12x2
DB Curl - 35x15x2
Tricep Pressdown - 52.5x15x2
LPD - 150x15x2
KB Press - 10kgx8x2

 

[Aleks Sytsevich]

Paused Squat
315x4
405x3
440x4

Deadlift
315x3
405x2
+belt
505x3x2

Ham Curl - 100x12x2
Standing Calf Raise - 15x2

Treadmill - 30min @3.6mph

 

[Aleks Sytsevich]

3ct Bench Press
225x5
275x3
320x4x4

DB Bench
90x8x2
90x12

LPD - 145x15x3
T Bar Row - 90x15x3
Ext Rotation - 12.5x15x3

 

[Aleks Sytsevich]

Squat
315x5
405x3
455x2
+belt
495x3x4

Sumo DL
315x2
385x3
385x6

Hyper - 20x4

Treadmill 10 min @3mph 5% incline

 

[Aleks Sytsevich]

Bench
225x5
275x3
315x3
335x3x2
275x8x2

Giant Set:
High Angle Seated DB Press - 70x12x3
EZ Curl - 95x15x3
EZ Skull Crush - 95x15x3

SCR - 140x15x3
Face Pul - 35x15x3
External Rotation - 15x15x3

 

[Aleks Sytsevich]

Deadlift
315x2
420x2x4

RDL - 225x12x3

Treadmill - 30min @3.3mph

 

[Aleks Sytsevich]

Bench 3 Ct Pause
225x5
275x3
315x3
335x3x4

DB Bench
95x8x2
95x12

LPD - 130x15x3
SCR - 130x15x3
Ext Rotation W/DB - 12x10x3

Treadmill 20min @3mph

 

[Aleks Sytsevich]

Squat
315x5
405x4
455x2
+belt
495x3
525x3x2

Deadlift w/ Double Pause at Knee
315x3
405x3x3

Hyper - 15x4

Treadmill 20 min @3.5mph