Goals & Gains The Hell in Me

[Aleks Sytsevich]

Spoto Press
225x5
275x5
305x4x4

Seated DB Press - 75x8x4
LPD - 160x12x4
Face Pull - 45x15x4
Cable External Rotation - 10x10x4

 

[Aleks Sytsevich]

Paused Squat
315x3
405x3x3

RDL, Paused at Bottom
225x5
315x5
405x3x4

Leg ext - 140x12x5
Ham Curl - 140x12x5

 

[Aleks Sytsevich]

Bench
225x5
275x5
305x5x4

Low Incline DB Press - 80x12x4
LPD - 160x12x4
DB Curl - 35x15x5
Rope Press Down - 60x15x5
KB Press - 12kgx10x4

 

[Aleks Sytsevich]

Squat
315x5
405x3
435x5x3

RDL, Paused at Bottom, High Pull at Top
130kg x5
145kg x5x3

Hyper - 15x4

 

[Aleks Sytsevich]

Last night

Spoto Press
225x5
275x5
315x4x3

Seated DB Press, Paused at Bottom - 70x8x4
LPD - 140x12x4
Ext Rotation - 10x10x4
Face Pull - 45x15x4

 

[Aleks Sytsevich]

Today

Pause Squat
315x3
405x3
435x2x3

Deadlift
315x3
405x3
455x4x3

Seated Calf Raise - 90x10x5

 

[Aleks Sytsevich]

Bench
225x5
275x5
315x4x4

Low Incline DB Press - 80x12x4
DB Curl - 45x10x4
DB Skull Crusher - 45x10x4
Seated Cable Row - 160x10x5

 

[Aleks Sytsevich]

Last Night

Squat
315x5
405x3
455x3
+belt
495x4x2

RDL
315x5
405x4x3

Hyper - 15x4

 

[Aleks Sytsevich]

Bench
225x5
275x5
315x3
340x3x2

Seated DB Press - 75x8x2
LPD - 160x12x2
Face Pull - 45x12x4
External Rotation - 10x10x2

 

[Aleks Sytsevich]

Paused Squat
315x3
405x3
440x2x2

Deadlift
315x3
405x3
495x2x2

 

[Aleks Sytsevich]

Bench
225x5
275x4
325x4x2

Incline DB Press - 90x12x2
LPD - 160x12x2
DB Curl - 40x12x2
Cable Press Down - 90x15x2

 

[Aleks Sytsevich]

Squat
315x3
405x2
455x1x2
+belt
495x3x4

Deadlift, Paused at Knee
315x3
405x3x3

Long week caught up with me, 455 felt like a billion pounds. Changed bars hoping that the slick whippy bar was the issue, it was not.

Figgered it out though.

 

[Aleks Sytsevich]

Bench w/ 3ct Pause
225x5
275x3
315x3
345x3
335x3x4

LPD - 160x15x3
Paused DB Bench - 90x8x2, 90x12
External Rotation - 10x10x4

 

[Aleks Sytsevich]

Deadlift
315x3
405x3
455x2x4

RDL - 225x12x2

Got all the steps in today as well.

 

[Aleks Sytsevich]

Bench
225x5
275x4
315x3
345x3x2
275x8x2

Incline DB Press - 70x10x3
SCR - 120x12x
Bi’s - 52.5x8x3
Tri’s - 40x25x3

 

[Aleks Sytsevich]

Squat
315x3
405x3
455x2
+belt
495x2
545x2x2

RDL, Paused at Bottom - 315x5x3
Hyper - 15x4

 

[Aleks Sytsevich]

Bench w/ 3ct Pause
225x5
275x3
315x3
340x3x4

DB Bench - 95x12x3
LPD Supinated Close Grip - 140x15x3
LPD Neutral Wide Grip - 140x15x3
External Rotation - 10x10x5

 

[Aleks Sytsevich]

Deadlift
315x3
405x2
440x2x4

RDL - 225x12x3
Leg Ext - 130x12x3
Ham Curl - 180x10x3

 

[Aleks Sytsevich]

Bench
225x5
275x5
315x3
345x3x2
275x8x2

Incline DB press - 75x12x2
DB Curl - 45x12x2
Skull Crusher - 45x10x2

Running short on time.

 

[Aleks Sytsevich]

Squat
315x3
405x3
455x3
+belt
495x2x4

RDL, Paused at bottom - 405x5x2