I agree with you, I don’t mean training on less food is good. Last month I was eating so good and my energy was always down during workout whether there was pre workout meal or not. If it was something related to food, I would then had a bad workout yesterday.
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Got you. That makes more sense.
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@MarkKO, @The_Myth
Something I’ve experienced for one week!! is there a relationship between heavy lifting and loss of penile erection? especially after heavy squatting. Precisely I’m discussing the erection not the libido which is very good, but I experience low penile erection since one week without clear reason, except my lifts went heavy and volume increased.
I have not had a similar experience, glad to say. I’d just give it some time.
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Me neither. If anything heavy lifting improves such matters for me. Give it a couple of days and see how you go.
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Wednesday 15-Feb-2017
5/3/1 FSL 12 weeks program (MarkKO template)
C4, W3, D3
Had to shift deadlift day from Tuesday to Wednesday cause I had no time. New rep PR today!!
Main Lift: Deadlift
- Warm Up:
1 x 5 @ 60kg
1 x 5 @ 80kg
1 x 3 @ 100kg - Work Sets:
1 x 5 @ 135kg
1 x 3 @ 152.5kg (easy set!!)
1 x 3 @ 170kg (rep PR, could do one more but lost grip strength and I don’t like using straps) - FSL:
3 x 5 @ 135kg
Assistance:
-
BB Squat @ 60TM (90kg)
Warm Up:
1 x 10 @ 20kg
1 x 5 @ 55kg
1 x 3 @ 70kg
Work Sets:
5 x 5 @ 90kg (slow controlled movement with 1 sec pause at the hole, going deeper than ever done) -
BB Row:
1 x 10 @ 50kg
5 x 10 @ 70kg (easy sets) -
Good morning:
1 x 10 @ 50kg
2 x 10 @ 60kg
2 Likes
Thursday 16-Feb-2017
5/3/1 FSL 12 weeks program (MarkKO template)
C4, W3, D5
Ups and downs! I tried to do the final set (1 rep) as if I’m competing! so I set the wooden supports to act as safety pins in case of failure, my wife acted as a judge. Butt was resting on the bench and upper body supported on rear shoulder with slight arch in the lower back. I lowered the bar until it touched my chest below nipple, paused for 2 sec until she gave me the order to press, and I SUCCESSFULLY pressed the bar! The drawback is that I could only hit one rep. Anyway it is big weight and pressing more than this might hurt the shoulder.
I had to end the workout without completing the rest of assistance because of some personal issues. I will do the next halt tomorrow (Krock rows, shrugs and rear delt flyes)
Main Lift: Bench Press:
- Warm Up:
1 x 10 @ 20kg
1 x 8 @ 30kg
1 x 5 @ 40kg
1 x 5 @ 60kg - Work Sets:
1 x 5 @ 82.5kg (1 sec pause touching chest)
1 x 3 @ 95kg
1 x 1 @ 105kg (competing simulation) - FSL:
4 x 5 @ 82.5kg (had to end before finish last set)
Assistance:
- Chin Up (grip very wide to vey narrow)
3 x 10
1 x 8
Nice. FYI, a two second pause is very long, even by IPF standards (they seem to favour around one second). So, two seconds isn’t comp simulation, it’s a paused bench. Also, remember that there are three commands, not one: start (begin bringing the bar to your chest); press; and rack (after locking out your elbows).
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Saturday 18-Feb-2017
5/3/1 FSL 12 weeks program (MarkKO template)
Deload
I really need the deload week. It is almost 1 week till cargo company come to move my home, and I’m very busy as have no time for long training sessions.
I’m deloading 5x40%, 5x50%, 5x60% TM, and cutting all assistance to 2 sets only
Main Lift: Squat
1 x 10 @ 20kg
1 x 5 @ 40kg
1 x 5 @ 60kg (40% TM)
1 x 5 @ 75kg (50%TM)
1 x 5 @ 90kg (60% TM)
Assistance:
- Front Squat: 2 x 5 @ 50kg
- RDL: 2 x 10@ 60kg
- Bulgarian Split Squat: 2 x 10 @ bodyweight
Abs: 2 x HIIT circuits (very slow concentric phase)
@MarkKO, @The_Myth, Gentlemen, I’m going to ship my home gym gadgets after 10 days. Current week is the dealod, so I wont be able to train until I move back to Egypt, receive the shipment, set the location, etc. This may be around 1 month. So what are your thoughts and advices about that month? I will have no time to go to any gym. I will keep the resistance band and door way pull up bar with me (they wont make troubles in my flight luggage). I think many things can be done using both
Tons of pull ups, chin ups, GHM, triceps extension using bodyweight, banded push ups. The problem will be the squats and deadlifts. I think I can carry my wife and do squats (she is 49 kgs), but for deads I have no clue. What about reps and sets? etc.
Your help is highly appreciated
Sunday 19-Feb-2017
5/3/1 FSL 12 weeks program (MarkKO template)
Deload
Main Lift: Press
1 x 10 @ 20kg
1 x 5 @ 30kg (40% TM)
1 x 5 @ 40kg (50% TM)
1 x 5 @ 47.5kg (60% TM)
Assistance:
- Pull Up (wide grip): 2 x 6 @ bodyweight
- Long bar two-arms T-Bar Row : 2 x 10 @ 60kg
- BB Shrugs:
1 x 20 @ 60kg (2 sec pause)
1 x 20 @ 80kg - Band Pull Apart: 150 reps
- Push Up: 2 x 12
Abs: 2 x HIIT circuits
Apart from finding a gym to go to once a week, what you’ve set out is about all I can think of. I don’t have experience training outside of a gym I’m afraid. I suppose you could buy a couple of bags of cement or sand or something and lift them and carry them around if you have the space.
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Finding a gym is not an option, All gyms here don’t offer pay per session, they only offer 3 months subscription and it is very expensive (600$).
This is very good option, I have all my boxes and stuff in it, each box is around 30 kg, I will use them. I think I will help the labors to take the stuff and furniture to cargo vehicle by myself as a type of conditioning.
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Here I want to outline my nutrition plan for the few weeks until I reset my training area in the new home. First, as I wont train hard I will benefit from those weeks as cutting phase, to drop some fat and lose some weight. I’ve just received my order of supplements from iherb.com which consists of:
- ALLMAX Nutrition, AllWhey Gold (2.2kg, with added BCAA)
- ALLMAX Nutrition Creatine Micronized (1kg)
- Nutrex Research Labs, Lipo 6 Black Untra Concentrate (fat burner)
I’m going to use the fat burner during the fat loss phase, and will save the creatine for future use. The whey powder will help as it is getting harder to eat solid meals as before. I sold my fridge, cooker, etc. and don’t want to eat from restaurants too much. I will get most of my protein from whey powder, eggs, cottage cheese, in addition to meals. I’m also increasing daily vegetables intake for more vitamins and fiber intake.
Regarding to meals; I’m still eating 4 meals per day. To decrease my calories I’ve removed dates and bread which were around 400kcal per day, also I reduced fat intake to below 50g per day. This sets me at 1800kcal per day which is pretty good. My maintenance is around 2200, add 200kcal from the new activities (moving boxes, packing stuff, etc.) so deficit is around 400 to 600kcal.
I hope to lose 2kg or so of fat while preserving as much muscle mass as possible during those few weeks until I return back to lifting.
2 Likes
Tuesday 21-Feb-2017
5/3/1 FSL 12 weeks program (MarkKO template)
Deload
Main Lift: Deadlift
1 x 5 @ 60kg
1 x 5 @ 70kg (40% TM)
1 x 5 @ 90kg (50% TM)
1 x 5 @ 110kg (60% TM)
Assistance:
-
BB Squat:
1 x 10 @ 20kg
1 x 5 @ 40kg
2 x 5 @ 60kg -
BB Row:
2 x 5 @ 70kg -
Good Morning:
2 x 5 @ 60kg
Abs: 2 x HIIT circuits
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Wednesday 21-Feb-2017
5/3/1 FSL 12 weeks program (MarkKO template)
Deload
Diet is going well, I’ve lost around 2.5kgs in 5 days (glycogen and water) and bloating disappeared. The fat burner is very strong and works very well. I feel energized, focused and hot, no dizziness, no upset stomach, or any side effect. My deload ended today, and don’t know what will be the plan for the next week. If I still have the gym equipment I will do another deload week. In other case I will switch to bodyweight general training, following same split.
Main Lift: Bench Press
1 x 10 @ 20kg
1 x 10 @ 20kg + band
1 x 5 @ 30kg
1 x 5 @ 45kg (40% TM)
1 x 5 @ 55kg (50% TM)
1 x 5 @ 65kg (60% TM)
Assistance:
- Chin Up: 2 x 10 @ bodyweight
- Kroc Row:
1 x 12 @ 20kg (warm up)
1 x 20 @ 50kg (new rep PR at 50kg) - BB Shrugs:
1 x 20 @ 60kg
1 x 20 @ 80kg
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[quote=“hanymamdouh, post:357, topic:217927”]
I feel energized, focused and hot, no dizziness[/quote]
Dizziness is caused by:
- Lack of sleep
- Insufficient blood sugar
- Sickness
- Other factors
It gets worse and worse. I was seeing stars just now.
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As I’ve started my diet since 5 days and I’m on 400 to 600 caloric deficit, dizziness is common during workout session especially for one with slow metabolism like me. Lack of sleep is dominant in my life also, that’s why I’m satisfied with the result of Lipo 6.
Thanks bro for your advice 
Dizziness during training is a problem. Outside training, sure, it’ll happen - but during training is something I would be concerned about. Probably best to have a decent amount of carbs just before and during to play it safe.
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@MarkKO I don’t think it is a big problem, it is only mild dizziness during last set if I’m on deficit and low on pre workout carbs. Not a common issue, only associated with lower intakes.