On the train to Manhattan, so short response. Question really, what’s the issue with going higher than 190 grams of protein?
I know if you get too high, your body becomes more efficient at using protein for energy rather than MPS, but you are typically safe/okay up to 1.5 grams per pound. Or, for him, 240 grams. Some argue as high as two grams per pound.
Obvs, not disagreeing, just curious.
@The_Myth no issue at all, and it’d probably work either way. My suspicion based on what I’ve experienced so far is that the leaner you are, the less protein above the double bodyweight mark you need, and the more you benefit from carbs. Hany is pretty lean, so probably would do very well with lots of carbs.
Saturday 29-Oct-2016
5/3/1 FSL 12 weeks program (MarkKo template)
Cycle 1, Week 1, Day 1
This is the beginning of the new program I will follow for the next 12 weeks as suggested by MarkKo. The target is to gain as much strength as possible while still in a caloric deficit. I’m testing body recomp through this program and if it works as expected I will repeat it for another 12 weeks. For the first cycle (3 weeks) I will add Paul Carter’s program for shoulders to the template to reap the benefit of the extra carbs that will be added to the nutrition. Nutrition for the first cycle will be as follow:
Current Weight: 75 kg
Maintenance: 2300 kcal
Protein: 165 to 180g
Fats: 50g
Carbs: 250 to 300g
I will try to cycle carbs only for on and off days as I don’t think I need extra carbs during off days.
Just want to mention that all over my life I used to ingest high amounts of salt, and since I’ve started my refreshment cycle along with low carb diet, I removed salt totally from my food. I lost 6.5 kg within 5 weeks, most of the weight were water weight due to the high amounts of salt. Actually I lost almost 2.5 kg of fat mass and rest were water and glycogen. I broke the diet during my vacation and ate high amounts of carbs but never touched the salt, and I didn’t gain any extra weight. Extra carbs worked well for me, hence I’m going to test the effect of high carbs diet and watch the progress of the training and energy.
For today’s workout I felt energized but squat felt hard as I haven’t trained for the last 2 weeks.
Main Lift: Squat
1 x 5 @ 87.5 kg (7 RPE)
1 x 5 @ 100 kg (8 RPE)
1 x 5 @ 115 kg (9 RPE)
FSL: 5 x 5 @ 87.5 kg
Assistance:
Abs: 2 x 12 HIIT 3 drills cycles
I’ve found squeezing my abs helps hugely for balance when lunging.
Saturday 30-Oct-2016
5/3/1 FSL 12 weeks program (MarkKo template)
Cycle 1, Week 1, Day 2
As I mentioned before, I try to incorporate Paul Carter’s shoulder program into 5/3/1 as an assistance. The program has to be done twice per week. I still test the ability to do it and experiment with the recovery.
Main Lift: Military Press
1 x 5 @ 52.5 kg (6 RPE)
1 x 5 @ 60 kg (8 RPE)
1 x 5 @ 67.5 kg (> 8 REP)
FSL: 5 x 5 @ 52.5 kg (all went below 7 RPE with very strict form)
Assistance:
Pull Up: 5 x 5 @ bodyweight (< 7 RPE, full ROM)
BTN Press: 10 x 10 @ (20, 20, 25, 30, 30, 30, 32.5, 32.5, 30, 25 kg) < 7 RPE (need to increase weight next time)
Lateral DB raise:
Circuit 1: 1 x 25 @ 2.5kg, 1 x 15 @ 5kg, 1 x 10 @ 7.5kg
Circuit 2: 1 x 10 @ 7.5kg, 1 x 15 @ 5kg, 1 x 25 @ 2.5kg
Plate Raise: 1 x 100 @ 5kg
Band Pull Apart: 1 x 100 reps (straight reps)
Hi @MarkKO, I’m sorry to post here in my training log but I don’t have another way to contact you. Will you please contact me through email for important personal issue that doesn’t belong to training. My email is hanymamdouh@hotmail.com. Thanks brother.
Check your email and your facebook too. Facebook messenger is a better bet with me, I get notifications
Tuesday 1-Nov-2016
5/3/1 FSL 12 weeks program (MarkKo template)
Cycle 1, Week 1, Day 3
I’m still coming back from 2 weeks out of training, my body is still stiff and not as flexible as before, I had to take it easy so not to hurt my joints.
Main Lift: Deadlift
1 x 5 @ 107.5 kg (5 RPE)
1 x 5 @ 125 kg (7 RPE)
1 x 4 @ 140 kg (9 RPE) PR
I had to do 5 reps but I felt that my joints (knees) are not prepared for that weight I haven’t lift since 1 month, so I stopped at 4 reps. I was also very sore and my glutes are killing me from the last squat session. I know it is only one week and everything will be ok.
FSL: 3 x 5 @ 107.5 kg (good form, no issues)
Assistance:
It wasn’t the perfect session as usual, but long period away from lifting, and moving my father’s home households killed me before the session. I hope I get back well shortly.
It never is. You’re adjusting, and you’re rusty. Like you said its just a week and everything will be fine.
Thursday 3-Nov-2016
5/3/1 FSL 12 weeks program (MarkKo template)
Cycle 1, Week 1, Day 4
Although I’m very sore and DOMS was killing me; I’ve decided to move my ass and do my workout. Bench went smooth and my strength in Kroc Row is still the same without any drops. I did also the second session of Paul Carter’s Shoulder program and increased BTN weights.
Main Lift: Bench Press
1 x 5 @ 72.5 kg (6 RPE)
1 x 5 @ 85 kg ( 7 RPE)
1 x 5 @ 95 kg (< 9 RPE)
FSL: 5 x 5 @ 72.5 kg (< 7 RPE)
Assistance:
Saturday 29-Oct-2016
5/3/1 FSL 12 weeks program (MarkKo template)
Cycle 1, Week 2, Day 1
I still don’t feel well, my upper body is very sore, and effect of Paul’s shoulder program appeared. Delts and traps are tight, also my obliques are very sore as a result of the last Kroc Row session. For today’s squat session; mmmmm it went smooth until 3rd set of the FSL, my legs started to shake and abs felt very tired. I thought it was enough to do 3 sets of FSL and move to the next exercise. The reverse lunge was better than last week. I used the belt to squeeze my abs as suggested by Mark, and balance enhanced much more.
Main Lift: Squat
Warm Up: 2 x 10 @ body weight wall squat to enhance my movement + normal warm up sets
1 x 3 @ 95 kg (7 RPE)
1 x 3 @ 107.5 kg (8 RPE)
1 x 4 @ 122.5 kg (> 9 RPE) new PR although I’m not satisfied with the depth but I didn’t film the session so I can’t judge
FSL: 3 x 5 @ 95 kg (8 RPE) ATG
Assistance:
Abs: 2 x HIIT circuits
Don’t sweat it then, because you don’t know if you were high or not. Parallel is ample in training. ATG is rarely beneficial. You don’t get points for going super deep and it will often irritate your back.
I agree with you, but I believe it wasn’t parallel, that’s why I will start to film my sessions as possible. I’ve read an article before here on t-nation regarding squat depth and learned that ATG is not a sign of good squat. It depends on body structure and other factors but as you said parallel is the ample and most beneficial depth.
Saturday 30-Oct-2016
5/3/1 FSL 12 weeks program (MarkKo template)
Cycle 1, Week 2, Day 2
Main Lift: Military Press
1 x 3 @ 55 kg (6 RPE)
1 x 3 @ 65 kg (7 RPE)
1 x 2 @ 72.5 kg (> 9 REP)
FSL: 5 x 5 @ 55 kg
Assistance:
Tuesday 8-Nov-2016
5/3/1 FSL 12 weeks program (MarkKo Template)
Cycle 1, Week 2, Day 3
@MarkKO I don’t understand what is going on!!! Although I’m eating well and my calories are at maintenance and I eat carbs pre and post workout, my strength falls down at the last set. Today was deadlift 3x3. I should do 3+ reps @ 140kg for the last set but I failed to break the bar from the ground. Comparing between current week and last week ( the first week after coming back from 6 weeks low carb diet and vacation):
Last week (3 x 5 week):
Current week (3 x 3 week):
Now I don’t understand what is going on. Sometimes I fail, next time I success and vice versa, also my weight is increasing rapidly, I gained 1.2 kgs in 2 days. I’m pretty sure it is not fat at all!!! I still feel tightness and soreness all over my body, especially quads and hamstrings. I feel that there is s big rock into my hamstrings. I eat well, my protein intake is around 175g, carbs around 260g, and fats always below 50g.
Should I continue or I have to deload for one week and start again? Also what about nutrition and inflammation? is it normal after such break. It was the longest break I’ve ever had since 2 years so I have no experience.
Here is how the day went:
Main Lift: Deadlift:
1 x 3 @ 115kg (7 RPE)
1 x 3 @ 132.5 kg (8 RPE)
1 x 3 @ 150 kg (failed)
FSL: 2 x 5 @ 115 kg
Assistance:
Abs
@hanymamdouh I have a question: did you reset your training max coming I to this? If you did, I’d say you’re not used to the harder assistance work. If you didn’t, it could be a combination of a too high TM and not being used to the new style of assistance.
@MarkKO, I didn’t reset the TM, I increased the TM as usual (5 kg for lower and 2.5 kg for upper) as I do after each cycle.
I’d pick that as the issue. Drop your TM by 15/7.5 kg for next week and keep plugging away.
Wednesday 9-Nov-2016
5/3/1 FSL 12 weeks program (MarkKo template)
Cycle 1, Week 1, Day 4
Today’s session went easier than yesterday. It is upper body (bench press) and as per my follow up; my recovery is better for upper body than lower. The last set of the bench felt very hard, and my right shoulder still tight and couldn’t get the bar to touch my chest. Generally I get better. I will postpone @MarkKO advice of lowering TM for another week to follow up the recovery. In case I still don’t recover well; I will lower the TM and repeat the cycle.
Oh, I forgot to mention that I increased the warming up today
Main Lift: Bench Press
1 x 3 @ 80 kg (7 RPE)
1 x 3 @ 90 kg ( 8 RPE)
1 x 3 @ 100 kg (9 RPE)
FSL: 5 x 5 @ 80 kg (< 8 RPE)
Assistance:
Abs: 3 HIIT circuits
Total session time 90 minutes including warm up
I would strongly advise lowering your TM for next cycle by 15/7.5 regardless, because the chances of you experiencing the same issues are high.
Finish this cycle, then next cycle go again with the lowered TM. Don’t think of it as repeating this cycle, because you’ll be dropping the TM back by three cycles.