Wednesday 14-May-2017
5/3/1 FSL 12 weeks program
Refreshment week
Too much better than yesterday. Energy were high and performance is very good.
Main Lift: Deadlift
Warm Up:
1 x 5 @ 60 kg
1 x 5 @ 80 kg
1 x 3 @ 100 kg
1 x 2 @ 120 kg
Work Sets
3 x 5 @ 140 kg (75% TM) (7 RPE)
Assistance:
Squat:
Warm Up:
1 x 10 @ 20 kg
1 x 5 @ 40 kg
1 x 3 @ 60 kg
Work Sets:
3 x 5 @ 77.5 kg (50% TM)
BB Row:
3 x 12 @ 45 kg (50% TM)
Good Morning:
3 x 12 @ 35 kg (50% TM)
Hanging Leg Raise:
2 x 12 reps (slowly and controlled)
Farmers walk:
200 meter holding total of 40 kg (my grip is very weak since I exhausted it while assembling the furniture, working with screw driver and so on, I even have some cuts and bruises in both hands)
Friday 19-May-2017
5/3/1 FSL 12 weeks program
Refreshment week
3 days away from last workout due to some activities. I was doing some SCUBA diving, and hit 40m depth and lasted down for 45 minutes. Two things powerlifting affected my SCUBA diving; First my breathing improved and air consumption reduced. Last dive I broke my last record and went down to 40m as maximum depth and stayed there for 8 minutes then gradually ascended to 35 and so on. My total dive was 45 minutes and I just consumed 3/4 of my air tank. As I train more and lift weights more, I enhance my breathing more and more. Second; I haven’t struggle while swimming or carrying heavy SCUAB gear.
Now back to training log, Today was last refreshment day. I noticed that my bench press is still weak, and need more time to come back. Other lifts is ok, especially deadlift.
Main Lift: Bench Press
Warm Up:
1 x 10 @ 20 kg
1 x 5 @ 40 kg
1 x 5 @ 60 kg
1 x 3 @ 70 kg
Work Sets:
1 x 3 @ 85 kg (75% TM), planned to get 5 reps but failed at 3
3 x 5 @ 75 kg
Assistance:
Neutral Grip Pull Up:
8, 8, 8, 6, 6 reps
Doing pull up in the power cage is horrible experience and totally different than my old doorway pull up bar.
BB Shrugs:
3 x 12 @ 100 kg
Kroc Row:
1 x 15 @ 25 kg
1 x 10 @ 40 kg
1 x 25 @ 50 kg
1 x 25 @ 35 kg
Skull Crusher:
3 x 12 @ 20 kg
BB biceps curl/ forearm curl (combo)
2 x 12 @ 20 kg
Sunday 28-May-2017
5/3/1 FSL 12 weeks program
C1, W1, D1
Life is working against me!! I had to start the cycle one week before, but I had two corrective surgeries into my eyes by 20-Mar to solve some problems resulted from LASIK operation. It was horrible week, the pain was unbearable, and inflammation was huge, I couldn’t open my eyes, or even do anything, just sleeping under host of pain killers and other medicines. Anyway I’m better now, at least I can open my eyes and see the plates!
I tried to do the first cycle, but failed. Effect of the pain killers and Ramadan fasting in addition to long off training period drop my strength too much. I hope coming is better.
Main Lift: Squat
Warm Up:
1 x 10 @ 20 kg
1 x 5 @ 40 kg
1 x 5 @ 60 kg
1 x 3 @ 80 kg
Work Sets:
1 x 5 @ 100 kg
1 x 5 @ 115 kg
1 x 5 @ 132.5 kg (failed)
FSL:
3 x 5 @ 100 kg
No assistance done for today, as I was too weak, only some abs circuits.
Monday 29-May-2017
5/3/1 FSL 12 weeks program
C1, W1, D2
Today’s workout was better, I managed my nutrition timing better. High carb meal at breaking my fasting and training after only 1 hour. Felt better, but need to increase carbs little bit more.
Main Lift: Press
Warm Up:
1 x 10 @ 20 kg
1 x 5 @ 30 kg
1 x 5 @ 40 kg
Work Sets:
1 x 5 @ 52.5 kg
1 x 5 @ 60 kg
1 x 5 @ 67 kg (3 reps done correctly and cheated last two reps)
FSL:
5 x 5 @ 52.5 kg
Assistance:
Neutral Grip Pull up: 5 x 6 @ bw superset with press work sets and FSL
Sorry to hear you were all beat up, glad you’re better.
Have you considered training after waking but before your breakfast? That way, you have iftar, sleep, wake up with replenished glycogen, train, and eat your last meal to keep you going before your fast.
I tried this last year but training was hard. Fasting is 16 hours and only 8 hours for feeding. I know myself well, since I’ve followed your advises before and stopped training on empty stomach I felt better and could perform well. My plan for Ramadan will be
Iftar Meal: 4 eggs, bread, 1 tbsp of jam
Training after Iftar by 1 hour (Whey protein and creatine during training as intra workout)
2nd meal 3 hours after training: Chicken/meat/fish and veggies
3rd meal half an hour before fasting: Eggs and cottage cheese, oatmeal and some dates
This will fill the gap and provide at least 170g of protein per day. I did the same last year and it was successful.
Anyway I’m spending more calories here in Egypt because my life style changed, so I need to increase my intake to fulfill the needs.
@MarkKO Is dextrose the same thing used in hospitals under name of glucose? If so I think I can get it from any pharmacy. If not, is there any natural substitute? like white sugar, molasses, etc?
It was very long and stressful month. I had no time for training, 3 business trips for 19 days while fasting and without reach to any gym or training equipment, very bad nutrition and poor sleeping all damaged my strength. I think I need to start from scratch as if I’m new to lifting until I get recovered from past period. First I lowered my TM for all lifts as follow
Squat: from 155 to 130 kg
Press: from 80 to 60 kg
Deadlift: from 185 to 165 kg
Bench: 112.5 to 90 kg
Also I started the first week with deload protocol, minimizing assistance and limiting main lifts to 3 x 5 @ 50% TM. I trained for two days only (Day 1: squat and press, Day 2: deadlift and bench). The next week I will start to train on regular 4 days split basis but will not incorporate any FSL for the first cycle. Only the main lift and some accessory lifts like rows, chin ups, front squat. The next cycle I think I will be able to return back to my old regimen and use FSL, heavy assistance, etc.
@MarkKO I need your help to set up the accessory lifts for the first cycle. The target is to regain strength without hindering long term muscle gains. I will follow up with you so we can setup the complete template once finish the first cycle.
If you spend a month every year fasting, this going to keep happening in some form every year. Why exactly you feel you need to completely disregard the last couple of years you spent training I don’t know, but it’s your call.
By now, you should have a pretty fair idea of what does and doesn’t work for you.
The bottom line is you need to be aware of how everything you do impacts your performance, and make a decision as to how much impact you’re prepared to accept, or how much you’re prepared to do to improve your performance.
As you may remember; I stopped training from mid of February till May, and trained for 8 sessions (refreshment) then Ramadan started and I stopped training again
This is not because of fasting itself. I used to train in Ramadan without issues. Last Ramadan I didn’t train because of business trips only, not the fasting itself. Lack of training, poor nutrition, and fasting, all decreased my strength and I lost some muscle mass.
For the same reason, I want to start gradually. I think doing an easy cycle to get used to training again will be good for my joints and muscles. If my knowledge is wrong please correct me.
I had used front squat after squatting for a cycle before, it is tough as usual; but gives me the needed finisher I really need. I found nothing is better than front squat to increase my squatting quickly, especially if used after heavy squatting. lower load and higher volume works great for me.
I’m tired today, I spent the whole day on the beach teaching my kids principles of swimming and snorkeling, weather is very hot and had to train late night. Tomorrow have to go for diving with guests, so I reduced squat for today for 3 sets instead of 5 to save my legs for tomorrow’s finning.
Main Lift: Deadlift
Warm Up:
1 x 5 @ 60 kg
1 x 3 @ 80 kg
1 x 3 @ 95 kg
Work Sets:
1 x 5 @ 107.5 kg (65% TM)
1 x 5 @ 125 kg (75% TM)
1 x 5 @ 140 kg (85% TM) (8 RPE)
FSL:
3 x 5 @ 107.5 kg
Assistance:
Squat:
1 x 10 @ 20kg
1 x 5 @ 40 kg
1 x 3 @ 60 kg
3 x 5 @ 77.5 kg (60% TM)