T Nation

Hany's Training Log


#242

I’d actually suggest almost an FSL/SSL approach to Kroc rows. I’ve been doing that recently and it seems to work nicely. I usually do just one all-out set of Kroc rows, but work my way up to it.

Now, after the all-out set I drop to my last work up weight and hit however many reps (in a couple of sets usually) I need to get 50 total reps.

Generally for me this means my actual set at 100 lbs, where I shoot for a rep PR, and then a couple of sets at 80 lbs to get 50 total reps.

Example:

25x100 lbs
13x80 lbs
12x80 lbs

I’d also play with having a day where your shrugs are heavy and a day where they are light. Try wrapping a thick towel around the bar on the light day and get at least 20 reps per set.

I’m glad it’s worked so well for you. I’m finding the exact same thing.


#243

Friday 2-Dec-2016
5/3/1 FSL 12 weeks program
Cycle 2, week 1, day 4 (repeat)

Upper back day!! following the advice to train my back as hard as possible while avoiding pressing and benching, today’s session were good. Set a new PR in the Kroc Row and did shrugs and some cardio.

Kroc Row:
1 x 20 @ 22.5 kg (warm up)
1 x 10 @ 30 kg (warm up)
1 x 20 @ 47.5 kg (PR)
2 x 25 @ 35 kg

Shrugs:
1 x 20 @ 50 kg
4 x 20 @ 70 kg

Band pull apart: 100 reps


#244

Sunday 4-Dec-2016
5/3/1 FSL 12 weeks program (MarkKO template)
Cycle 2, week 2, day 1

My time is very limited today, didn’t complete all assistance, and had to break the session after 60 minutes.

Main Lift: Squat
1 x 3 @ 97.5 kg
1 x 3 @ 112.5 kg
1 x 3 @ 125 kg (PR)

FSL: 5 x 5 @ 97.5 kg

Assistance:

  • Snatch Grip Deadlift: 5 x 2 @ 100

Abs: 2 x HIIT cycles


#245

Monday 5-Dec-2016
5/3/1 FSL 12 weeks program (MarkKO template)
Cycle 2, week 2, day 2

It had to be my pressing day, substituting it with back workout only.

  • Pull up (wide grip) 5 x 5 at body weight

  • Band pull apart: 5 x 20 (supersetted with pull up)

  • BB shrugs
    1 x 20 @ 60 kg
    1 x 15 @ 70 kg
    1 x 15 @ 80 kg
    1 x 10 @ 90 kg
    1 x 10 @ 100 kg
    1 x 6 @ 110 kg

  • Rear delt DB flyes: 4 x 15 @ 5 kg (didn’t want to over stress my shoulders)

  • Triceps kick backs: 3 x 15 @ 5 kg


#246

Wednesday 7-Dec-2016
5/3/1 FSL 12 weeks program (MarkKO template)
Cycle 2, week 2, day 3

It is my birthday, the best thing I can do at my birthday is to set a new deadlift PR!!! 5 x 152.5kg increasing my 1RM to 170 kg, and a single joker set of 160kg to treat myself :slight_smile:

It was a awesome day, filled with love. Wife made me homemade cake shaped as 10kg plate and 10kg dumbbell, it wasn’t perfect but in my eyes it is the best cake I’ve ever have. She didn’t forget to make it fat free also. IMHO you can’t fail while you have a great wife like my wife.

Today’s training log

Main Lift: Deadlift
1 x 3 @ 120 kg
1 x 3 @ 135 kg
1 x 5 @ 152.5 kg (PR) increasing my 1RM to 170 kg
1 x 1 @ 160 kg (Joker set)
1 x 1 @ 170 kg (failed)

FSL: 3 x 5 @ 120 kg

Assistance:

  • Paused front squat: 4 x 2 @ 75 kg
  • BB Row: 4 x 10 @ 65 kg

Here are some pictures of the birthday cake!!!


#247

That’s a good looking cake, and a nice PR to go with it. Best way to celebrate your birthday, so happy birthday!


#248

Thursday 8-Dec-2016
5/3/1 FSL 12 weeks program (MarkKO template)
Cycle 2, week 2, day 4

Back day instead of bench pressing day

  • Kroc Row:
    1 x 20 @ 20 kg
    1 x 10 @ 30 kg
    1 x 20 @ 47.5 kg
    2 x 25 @ 35 kg

  • BB Shrugs:
    1 x 20 @ 60 kg
    1 x 15 @ 70 kg
    1 x 15 @ 80 kg
    1 x 10 @ 90 kg
    1 x 10 @ 100 kg
    1 x 10 @ 110 kg

  • Chin Up: 3 x 5 @ body weight / Band pull apart (supersets)

  • Read delt flyes: 4 x 20 @ 5 kg

Abs: 2 x HIIT circuits (20 reps)


#249

Saturday 10-Dec-2016
5/3/1 FSL 12 weeks program (MarkKO template)
Cycle 2, week 3, day 1

Today, I decided to do my best effort for the squat, and as I don’t have squat rack, hence no safety pins, I added two vertical wooden plates to the current rack to act as a safety pins. It was the first time to squat with confidence!!! I hit the proper depth (hip crest below knees and thighs parallel) with 95% TM for the first time. Although the first attempt failed; the second was successful. I followed MarkKO cues and watched a lot of his squat sessions to improve my squat, and finally I did it.

I filmed some session but missed to record last set ( 1x1 @ 132.5kg) as I was concerned with the new safety tool and my wife forgot to operate the video camera.

Main Lift: Squat:
1 x 5 @ 105 kg
1 x 3 @ 120 kg
1 x 1 @ 132.5 kg (failed)
1 x 1 @ 132.5 kg (succeeded) PR

FSL: 3 x 5 @ 105 kg (can’t do more sets because my shoulder was killing me)

Assistance:

  • Snatch Grip deadlift: 5 x 2 @ 100 kg
  • Reverse lunge: 5 x 5 @ 45 kg

Abs

Squat first set

https://youtu.be/e8Cu-0Hhuuc


#250

Yes! Nice work, especially coming back from a failure.

You might do better keeping more upright, you sit the bar quite high so leaning forward just makes life a bunch harder.


#251

Or switch to low bar. There are videos.


#252

He’s got a buggered shoulder at the moment though, so low bar mightn’t be ideal.


#253

No low bar then! Get more vertical.


#254

I try to do low bar but it killed my shoulder. I will try to keep more vertical.


#255

Some folks think low bar is better - more muscles over a longer range of motion - but I think it’s just personal preference, so stick to what is working, and staying healthy is key.


#256

I read many articles discussing difference between both setups, and conclusion is low bar puts more stress on hips while high bar stresses the quads. My personal opinion is that the stress difference is not an issue at all. As you said; stick to what is working and staying healthy is the key


#257

Saturday 11-Dec-2016
5/3/1 FSL 12 weeks program (MarkKO template)
Cycle 2, week 3, day 2

Upper back day instead of press day. I added some static BB holds to increase grip strength.

  • Pull Up: 7 x 5 @ body weight (very slow fall)

  • Band pull apart: 5 x 30 reps

  • Ben over plate row (close grip): 4 x 15 @ 20 kg

  • BB shrugs:
    1 x 20 @ 60 kg
    1 x 15 @ 70 kg
    1 x 15 @ 80 kg
    1 x 10 @ 90 kg
    1 x 10 @ 100 kg
    3 x 10 @ 110 kg

  • Rear delt flyes: 4 x 20 @ 5 kg

  • BB static hold: 3 x 20 sec @ 110 kg

Abs


#258

Tuesday 13-Dec-2016
5/3/1 FSL 12 weeks program (MarkKO template)
Cycle 2, week 3, day 3

Nothing impressive in today’s training session except I hit 170kg deadlift for single rep, although I don’t consider it a good lift because I was pulling from wooden platform not from the ground. I try to be decent with my neighbors and avoid hitting the floor with the weights. The wooden platform is about 2" height and my 20kg plate is shorted in diameter than the standard Olympic plate, hence I lift from 1" over the standard, that’s why I don’t consider today’s deadlift good.

Another point is that I’ve started to film the whole workout session, still selecting the best way to edit the video, but below is the first trial.

Main Lift: Deadlift
1 x 5 @ 127.5 kg
1 x 3 @ 145 kg
1 x 1 @ 162.5 kg
1 x 1 @ 170 kg (PR, first time to pull that weight)

FSL: 3 x 5 @ 145 kg

Assistance:

  • Front Squat: 5 x 2 @ 75kg (clean grip)
  • BB Row: 5 x 10 @ 65 kg

Abs

https://youtu.be/pmHseRXD-zM

https://youtu.be/ux30ra3nwWE

https://youtu.be/3L8X71f_0xU


#259

Saturday 31-Dec-2016
5/3/1 FSL 12 weeks program (MarkKO template)
Deload

I’m back from 2 weeks business trip; visited 6 cities, had 4 flights with long transit duration and driving more than 1000 km. It was very hard trip, and I couldn’t manage my workouts nor my nutrition. I weighed myself today and I was surprised that I’m lighter 0.5kg than my last weight before travel. Thanks MarkKO and thanks all T-Nation coaches, your information regarding nutrition and especially carbs are true and working.

As I was away from training for 2 straight weeks, I planned the current week to be a deload before return back to the third cycle. Also my right shoulder is getting better, and deload will give me an indicator if I can return back to press and bench press or not.

Also I’ve found BCAA powder and started to use it intra-workout. I don’t know the correct dosage so I used what is prescribed on the label; 9.5g which is two scoops. I hope this will help retain muscle mass better.

Main Lift: Squat
3 x 5 @ 70kg

Assistance:

  • Snatch Grip Deadlift: 5 x 5 @ 60 kg
  • Reverse Lunge: 3 x 8 @ 20 kg

Abs: 2 x HIIT circuits


#260

Saturday 1-Jan-2016
5/3/1 FSL 12 weeks program (MarkKO template)
Deload

Starting new year with a test to my shoulder. The pain reduces and I haven’t experience pain during or after the workout. I will return back to pressing but will lower the TM and keep an eye of the my pressing form trying not to flare my elbows, watch forearm position carefully and strict bar path. Also a good tip I’ve seen yesterday on youtube video about shrugging at the end of lift will be considered.

Main Lift: Press
3 x 5 @ 40kg

Assistance:

  • Rear delt DB flyes: 4 x 15 @ 5kg
  • Pull Up: 5 x 5 @ bodyweight
  • BB Shrugs: 3 x 10 @ 80kg
  • Band pull apart: 150 reps between pull up sets

Abs: 2 x HIIT circuits


#261

Tuesday 3-Jan-2016
5/3/1 FSL 12 weeks program (MarkKO template)
Deload

Main Lift: Deadlift
4 x 5 @ 100 kg

Assistance:

  • BB squat: 3 x 5 @ 90 kg (after good warming up)
  • BB Row: 5 x 10 @ 40 kg