Wednesday 3-Jan-2016
5/3/1 FSL 12 weeks program (MarkKO template)
Deload
Main Lift: Bench Press
5 x 5 @ 55kg
Assistance:
Abs: 3 x HIIT circuits (slow negative movement)
Saturday 7-Jan-2017
5/3/1 FSL 12 weeks program (MarkKO template)
C3, W1, D1
I’m back to the workout, and for the next 10 weeks my target is to gain as much muscle and strength as possible. The reason is that I’m ending my career in Saudi Arabia by end of next March and will return back to Egypt. The transition phase is not easy, and my gym tools wont be available because of transferring my home to Egypt. I think it will take one month until I transfer the furniture and other stuff and finish preparing my new house in Egypt. The training will be limited to bodyweight only and almost two times per week if I can manage time for this. So, I’m putting all of my effort for the next ten weeks to gain as much size and strength I can gain.
I’ve started to increase my protein and carb intake with the help of BCAA, and I hope this will help. I don’t care about BF% now and I’m ready to purchase new trousers and shirts as I’m sure my size will increase, but I manage the BF% later once I settle my issues in Egypt and return back to my routine.
Yesterday’s workout wasn’t great as I’m returning back from long vacation, but I did the prescribed sets and reps although last set of the squat wasn’t great (actually last two reps were awful).
Main Lift: Squat:
1 x 5 @ 95 kg (7 RPE)
1 x 5 @ 110 kg (8 RPE)
1 x 5 @ 122.5 kg (9 RPE) last two reps were very hard and not perfect
FSL: 3 x 5 @ 95 kg
Assistance:
Abs: 2 x HIIT circuits
No rep is every perfect, but every rep done without injury is perfect compared to every rep not done
I predict that you’re going to get jacked over this 10 weeks given you won’t restrict any calories.
Happy new year to your and your family from me and mine.
As always; your contribution is the most appreciated bro. I hope I get jacked as you mentioned. And happy new year to you and your great family.
Sunday 8-Jan-2017
5/3/1 FSL 12 weeks program (MarkKO template)
C3, W1, D2
As I return back to pressing, I decreased the TM by 10kg to make it easier for the shoulder joint. The last set (5 x 62.5kg) of the pressing felt very hard and pain started to appear, so I did only 3 reps and stopped. The FSL went without problems. Anyway I’m satisfied, I regaining my strength and shoulder is healing; slowly but is healing!
Main Lift: Press
1 x 5 @ 50 kg (6 RPE)
1 x 5 @ 57.5 kg (8 RPE)
1 x 3 @ 62.5 kg (had to be 5 reps, but stopped at 3 because of the pain)
FSL: 5 x 5 @ 50 kg
Assistance:
Wednesday 11-Jan-2017
5/3/1 FSL 12 weeks program (MarkKO template)
C3, W1, D3
My deadlift performance improves. Also adding squat to the deadlift day as an assistance in addition to increase of caloric intake seems to do good job. I add 4 joker sets to the workout, and hit a new PR and 'm now very close to 2.5 times body weight deadlift which is awesome.
Main Lift: Deadlift
1 x 5 @ 115 kg
1 x 5 @ 130 kg
1 x 5 @ 150 kg
1 x 2 @ 160 kg (Joker set)
1 x 1 @ 170 kg (Joker set)
1 x 1 @ 175 kg (Joker set)
1 x 1 @ 180 kg (Joker set) new PR!!!
FSL: 3 x 5 @ 115 kg
Assistance:
Abs: 2 x HIIT circuits
You’re chugging along nicely aren’t you?
I couldn’t imagine that I can hit the 4th cycle TM. Your instructions and template is wonderful bro.
Jim’s, not mine. I just passed it on.
It is Jim’s program, but it is your follow up, template and cues that matters.
Maybe. It’s his template too, though. I just pointed it out and gave some suggestions. Then you went and did the work, which is the important bit.
Thursday 12-Jan-2017
5/3/1 FSL 12 weeks program (MarkKO template)
C3, W1, D4
Today’s session was like walking on fire! lower back is very sore from yesterday’s deadlift session, but my energy was in a good condition. I redialed TM for bench press as I did for the press to make it easy for the shoulder joint. Although it heals; slowly but consistently; I don’t want to overload it until I’m sure it is healed. I set new PR in the Kroc Row and feel my upper back got plenty of work, also broke my stagnation point in the chine up and did straight 8 reps (wide grip) for the first set. Conclusion: I’m totally satisfied and the first week went nice.
Main Lift: Bench Press (superset with 150 reps band pull apart)
1 x 5 @ 70kg
1 x 5 @ 80 kg
1 x 4 @ 90 kg (felt pain in the fifth rep, so discarded it)
FSL: 5 x 5 @ 70 kg
Assistance:
Saturday 14-Jan-2017
5/3/1 FSL 12 weeks program (MarkKO template)
C3, W2, D1
I’m still sore since last two workouts; lower back is ok, upper back and pecs are sore and tight. Although I’ve started to include mobility and stretching drills. In general I’m satisfied as this is normal reaction to the increase in the intensity. Still my nutrition is not that high and I can’t tolerate the high amounts of foods, but I’m trying. I’ve added 3 eggs to my breakfast, increased chicken breast I eat daily during office break hour to 225 grams, and added rice/bread and some cream to my dinner. I hope this works well in the current phase. Still my pants are ok, but belly got a little thicker, I think this is because of the amounts of foods in the guts not a true fat of course.
Back to today’s workout; my schedule for today was very tight, and I hadn’t enough time for a complete session, also labors were in home to transfer some households to the courier company. I didn’t finish all the assistance, but set a new PR in the squat!
Main Lift: Squat
1 x 3 @ 102.5 kg
1 x 3 @ 115 kg
1 x 4 @ 130 kg (PR) last rep wasn’t as deep as the rest
FSL: 3 x 5 @ 102.5 kg
Assistance:
Snatch-Grip Deadlift:
1 x 5 @ 60 kg (warm up)
1 x 4 @ 80 kg (warm up)
3 x 2 @ 110 kg
BB lunge:
1 x 5 @ 20 kg (warm up)
1 x 5 @ 47.5 kg
Abs: 1 x Circuit
Sunday 16-Jan-2017
5/3/1 FSL 12 weeks program (MarkKO template)
C3, W2, D2
Still struggling with buggered shoulder, trying to make it very easy so not to hurt it again.
Main Lift: Press
1 x 3 @ 52.5 kg
1 x 3 @ 60 kg
1 x 3 @ 67.5 kg
FSL: 5 x 5 @ 52.5 kg
Assistance:
Abs
@MarkKO Just want to post a form check video for OHP
This is the FSL set 4/5 (side view) @ 52.5 kg
And this is FSL set 5/5 (back view) @ 52.5 kg
Looks fine to me. How’s your shoulder holding up?
It is ok, at the lock out; if I shrug, no pain. The pain peaks at the middle of the motion after initiating the lift.
Fair enough. Have you had any scans or physio consults? I’d have thought my shoulder was my shoulder until the physio figured out it was a bicep strain.
Not yet. In fat as I’ve submitted my resignation letter, I don’t have medical insurance right now. I’m waiting until I’m able financially to do the checks.
Got you. Get it checked out when you can though. If it’s still hurting after a full month plus of no pressing or benching, there’s something definitely wrong. Mine still hurts, but it’s slowly improving and I never stopped pressing or benching completely. How do squats feel on the shoulder?