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
- Snatch Grip Deadlift: 5 x 2 @ 110 kg (last set was very hard on the grip)
- BB Reverse Lunge: 3 x 8 @ 47.5 kg (8 RPE)
Abs: 2 x HIIT circuits