Hany's Training Log

Training Training Logs
422

Thursday 17-August-2017
5/3/1 FSL (with focus on Squat)
C1, W2, D3
3s Week

Not in the mood today, but kicked my ass off the chair and went to do the homework!

Main Lift: Deadlift

  • Warm Up:
    1 x 5 @ 60 kg
    1 x 3 @ 80 kg
    1 x 3 @ 100 kg
  • Work Sets:
    1 x 3 @ 120 kg (7 RPE)
    1 x 3 @ 135 kg (8 RPE)
    1 x 4 @ 152.5 kg (>8 RPE)
  • FSL:
    3 x 5 @ 110 kg

Assistance:

  • Forward Lunge:
    3 x 8 @ 30 kg

  • BB Row:
    5 x 10 @ 50 kg

  • Good Morning:
    4 x 10 @ 40 kg

Abs: 2 x HIIT circuits

423

Friday 18-August-2017
5/3/1 FSL (with focus on Squat)
C1, W2, D4
3s Week

Main Lift: Bench Press

  • Warm Up:
    1 x 10 @ 20 kg
    1 x 5 @ 30 kg
    1 x 5 @ 40 kg
    1 x 3 @ 50 kg
  • Work Sets:
    1 x 3 @ 62.6 kg
    1 x 3 @ 72.5 kg (7 RPE)
    1 x 4 @ 80 kg (>8 RPE)
  • FSL:
    5 x 5 @ 62.6 kg

Assistance:

  • Krock Row:
    1 x 15 @ 35 kg
    1 x 25 @ 57.5 kg (new PR) will keep ramping the reps at same weight till 40 reps!
    2 x 20 @ 30 kg

  • Closed Grip Bench Press:
    3 x 10 @ 45 kg

  • Neutral Grip Pull Up: superset with FSL
    3 x 8 @ bw

  • Band Pull Apart:
    200 reps between bench sets

Abs: 5 minutes o HI exercises

2 Likes
424

Sunday 20-August-2017
5/3/1 FSL (with focus on Squat)
C1, W3, D1
531 Week

I will be away for next 4 days for short business trip, so I did both squat and press in the same day.

Main Lift: Squat

  • Warm Up:
    1 x 10 @ 20 kg
    1 x 5 @ 40 kg
    1 x 3 @ 60 kg
    1 x 2 @ 80 kg
  • Work Sets:
    1 x 5 @ 97.5 kg (6 RPE)
    1 x 3 @ 110 kg (7 RPE)
    1 x 1 @ 125 kg ( 8 RPE) although I did only 1 rep, but it was the best rep I’ve ever done, and it felt easy. Everything changed since I returned back to lunge. It taught me how to properly fire the glutes. Squeezing upper back while squatting also helped to maintain my trunk straight and stable. The dead squat improved my technique while coming out from the hole.

Accessory:
5 x 5 @ 65 kg (dead squat from safety pins)

Assistance:

  • RDL:
    3 x 12 @ 50 kg (slow movement)

Main Lift: Press

  • Warm Up:
    1 x 10 @ 20 kg
    1 x 5 @ 30 kg
    1 x 3 @ 40 kg
  • Work Sets:
    1 x 5 @ 50 kg
    1 x 3 @ 55 kg
    1 x 4 @ 62.5 kg (drained from squat session)
  • FSL:
    3 x 5 @ 50 kg

Assistance

  • Neutral Grip Pull up:
    2 x 8, 1 x 10 @ BW

Abs: 2 x HIIT circuits

1 Like
425

Monday 28-August-2017
5/3/1 FSL (with focus on Squat)
C1, W2, D3
531 Week

Main Lift: Deadlift

  • Warm Up:
    1 x 5 @ 60 kg
    1 x 3 @ 80 kg
    1 x 3 @ 100 kg
  • Work Sets:
    1 x 5 @ 127.5 kg (7 RPE) (beltless)
    1 x 3 @ 145 kg (8 RPE)
    1 x 3 @ 162.5 kg (>8 RPE) (2 reps plus)
  • FSL:
    3 x 5 @ 127.5 kg

Assistance:

  • Forward Lunge:
    3 x 8 @ 30 kg

  • BB Row:
    5 x 10 @ 50 kg

  • Good Morning:
    4 x 10 @ 40 kg

Abs: 2 x HIIT circuits

426

Tuesday 29-August-2017
5/3/1 FSL (with focus on Squat)
C1, W3, D4
531 Week

Main Lift: Bench Press

  • Warm Up:
    1 x 10 @ 20 kg
    1 x 5 @ 30 kg
    1 x 5 @ 40 kg
    1 x 3 @ 50 kg
    1 x 1 @ 60 kg
  • Work Sets:
    1 x 5 @ 67.5 kg
    1 x 3 @ 77.5 kg (7 RPE)
    1 x 3 @ 85 kg (>8 RPE)
  • FSL:
    5 x 5 @ 67.5 kg

Assistance:

  • Krock Row:
    1 x 15 @ 35 kg
    1 x 30 @ 57.5 kg (new PR) finally broke the 25 reps and progressed to 30 reps!!!
    1 x 20 @ 30 kg

  • Closed Grip Bench Press:
    3 x 10 @ 45 kg

  • Neutral Grip Pull Up: superset with FSL
    3 x 8 @ bw

  • Band Pull Apart:
    200 reps between bench sets

Abs: 2 x HIIT circuits

427

Sunday 17-September-2017
5/3/1 FSL (with focus on Squat)
C2, W1, D1
5s Week

Long time away from training; deload week, business trip plus 1 week with pulmonary inflammation.

Main Lift: Squt:

  • Warm Up:
    1 x 10 @ 20 kg
    1 x 5 @ 40 kg
    1 x 3 @ 60 kg
    1 x 1 @ 80 kg
  • Work Sets:
    1 x 5 @ 87.5 kg
    1 x 5 @ 100 kg
    1 x 5 @ 115 kg

Accessory:
3 x 10 @ 70kg (dead squat from safety pins, ATG)

Assistance:

  • Hip Thrusts:
    3 x 8 @ 70 kg

  • Calf Raise
    2 x 30 @ 20kg

Not so much work, but enough for someone who can’t take his breath!

1 Like
428

Monday 18-September-2017
5/3/1 FSL (with focus on Squat)
C2, W1, D2
5s Week

Main lift: Press

  • Warm Up:
    1 x 10 @ 20 kg
    1 x 5 @ 30 kg
    1 x 3 @ 40 kg
  • Work Sets:
    1 x 5 @ 45 kg
    1 x 5 @ 50 kg
    1 x 6 @ 57.5 kg
  • FSL:
    3 x 8 @ 45 kg

Assistance:

  • Kroc Row:
    1 x 15 @ 30 kg
    1 x 20 @ 57.5 kg (could only do 20 reps, coughing stopped me from continue)

  • Weighted Pull Up:
    2 x 8 @ bw + 5kg (first time to add weight for pull up)

429

Tuesday 19-September-2017
5/3/1 FSL (with focus on Squat)
C2, W1, D3
5s Week

Main Lift: Deadlift:

  • Warm Up:
    1 x 5 @ 60 kg
    1 x 3 @ 80 kg
    1 x 3 @ 100 kg
  • Work Sets:
    1 x 5 @ 115 kg
    1 x 5 @ 130 kg
    1 x 5 @ 150 kg
  • FSL:
    3 x 8 @ 115 kg

Assistance:

  • Forward Lunge:
    2 x 5 @ 50 kg

Couldn’t do more exercises, felt chocked and need to take my breath and some Ventolin

430

Wednesday 20-September-2017
5/3/1 FSL (with focus on Squat)
C2, W1, D4
5s Week

Feeling better today, strength levels getting higher and coughing less than yesterday

Main Lift: Bench Press

  • Warm Up:
    1 x 10 @ 20 kg
    1 x 5 @ 30 kg
    1 x 5 @ 40 kg
    1 x 3 @ 50 kg
  • Work Sets:
    1 x 5 @ 60 kg
    1 x 5 @ 70 kg
    1 x 5 @ 80 kg
  • FSL:
    3 x 8 @ 60 kg

Assistance:

  • BB Row:
    1 x 10 @ 40 kg (warm up)
    3 x 8 @ 65 kg

  • Landmine Row:
    3 x 8 @ 65 kg

I always forget to log what I do between sets. I Always do band pull apart (200 reps) in each workout, and sometimes I do bent-over delt raise between sets of bench press and press.

431

Friday 22-September-2017
5/3/1 FSL (with focus on Squat)
C2, W2, D1
3s Week

Main Lift: Squat

  • Warm Up:
    1 x 10 @ 20 kg
    1 x 5 @ 40 kg
    1 x 3 @ 60 kg
    1 x 2 @ 80 kg
    1 x 1 @ 90 kg

  • Work Sets:
    1 x 3 @ 95 kg
    1 x 3 @ 107.5 kg
    1 x 3 @ 122.5 kg

  • Accessory:
    3 x 10 @ 70 kg (dead squat from safety pins)

Assistance

  • Hip Thrusts:
    3 x 8 @ 70 kg

  • RDL:
    3 x 10 @ 70 kg

432

Saturday 23-September-2017
5/3/1 FSL (with focus on Squat)
C2, W2, D2
5s Week

Main lift: Press

  • Warm Up:
    1 x 10 @ 20 kg
    1 x 5 @ 30 kg
    1 x 3 @ 40 kg
  • Work Sets:
    1 x 3 @ 47.5 kg
    1 x 3 @ 55 kg
    1 x 6 @ 60 kg
  • FSL:
    3 x 8 @ 47.5 kg

Assistance:

  • Kroc Row:
    1 x 15 @ 30 kg
    1 x 35 @ 60 kg (Lifetime PR!!!)
    1 x 10 @ 35 kg

  • Weighted Pull Up:
    2 x 5 @ bw + 10kg

  • Lateral DB raise
    3 x 15 @ 5 kg (slow negative movement)

  • Plate raise (superset with DB raise)
    3 x 15 @ 10kg

  • Band Pull Apart
    Approx. 200 reps between warmup sets

433

Monday 25-September-2017
5/3/1 FSL (with focus on Squat)
C2, W2, D3
3s Week

Main Lift: Deadlift:

  • Warm Up:
    1 x 5 @ 60 kg
    1 x 3 @ 80 kg
    1 x 2 @ 100 kg
    1 x 1 @ 115 kg
  • Work Sets:
    1 x 3 @ 122.5 kg
    1 x 3 @ 140 kg
    1 x 5 @ 157.5 kg
  • FSL:
    2 x 8 @ 122.5 kg (rep PR), 1 x 5 @ 122.5kg

Assistance:

  • Forward Lunge:
    1 x 5 @ 40 kg
    2 x 5 @ 50 kg

  • Good Morning:
    2 x 8 @ 50 kg
    1 x 8 @ 60 kg

1 Like
434

Saturday 30-September-2017
5/3/1 FSL (with focus on Squat)
C2, W2, D4
3s Week

Main Lift: Bench Press

  • Warm Up:
    1 x 10 @ 20 kg
    1 x 5 @ 40 kg
    1 x 3 @ 50 kg
  • Work Sets:
    1 x 3 @ 65 kg
    1 x 3 @ 75 kg
    1 x 6 @ 82.5 kg
  • FSL:
    3 x 8 @ 65 kg

Assistance:

  • BB Row:
    1 x 10 @ 40 kg (warm up)
    3 x 8 @ 65 kg
    1 x 8 @ 70 kg

  • Landmine Row:
    3 x 8 @ 65 kg

  • band pull apart:
    150 reps between bench warm up

  • Bent over DB raise:
    3 x 15 @ 5kg between bench FSL

1 Like