Lou's Log

[lou t]

here is 300 dl 3 months ago....last set
https://www.youtube.com/watch?v=cGFL8LAeNoM

[stuffedsuperdud]

46 years of training? That's awesome. What are your lifetime PRs? That 245x20 video was insane, btw.

[lou t]

46 years of training? That's awesome. What are your lifetime PRs? That 245x20 video was insane, btw.

46 years...I've never looked at it in those terms....ouch.....I never logged my training as a younger lifter...my training was centered around football, wrestling and boxing....so running 1rm was not the objective.....my training over the years as been broken up by injuries and health issues..most recent 5 years ago I had a cardiac event...had 99% blockage main artery...two stents..so for two years from that event I focused on my anaerobic condition and getting my body fat down to 12%.....so I've been back seriously training 2 years....since returning the past two years my best competition lifts are squat 320, bench 240, dead 350.

thank you for your interest and the compliment on the 20 reppers....the depth could have been a bit lower...

[lou t]

Today 3/25
week 3 - linear max phase
bw 162

bench
tops set
215 x 6 REP @ 9
215 X 6 RPE @ 10
215 X 6 RPE @ 10
3 MINUTE REST BETWEEN SETS

1 arm db row
110 x 10, 8

weighted dips
bw x 10
25 x 5
50 x 5
80 x 6,6,6

10 minutes tabata protocol - stationary bike

stretch

[lou t]

Today 3/27
bw 163

week #3 - linear max
session #2 of squats

top set only
275 x 8 - rep pr

standing bb press
95 x 8,8,8,8,10
2 minute rest between sets

bldl
245 x 5, 5, 5,
2 minute rest between sets

wide grip cable pull downs
120 x 12, 12, 12, 10

10 minute tabata protocol on stationary bike

15 minutes stretching

[lou t]

TODAY SESSION LAST DAY OF LINEAR MAX
BW 163

BENCH
220 X 5 RPE @ 10
220 X 4 RPE @ 10
220 X 4 RPE @ 10

ONE ARM ROWS
100 X 12, 10

WEIGHTED DIPS
+25 X 22 PR

20 MINUTES MOD CARDIO ELLIPTICAL

STRETCH

Note:
Only slept 3 hours....woke up mentally and physically tired....disappointed in my bench effort....really want (3) 6's.

[lou t]

Holy crap your numbers are awesome! Truly an inspiration! I've just added this to my motivational tool box. Thanks for becoming part of this community.

you're too kind....thank you...send me your log

[lou t]

TODAY'S SESSION WEEK #4 HEAVY WEIGHT ACCLIMATION

SQUAT
275 X 3 RPE @ 9
280 X 3 RPE @ 9
285 X 3 RPE @ 9.5
290 X 3 RPE @ 10

PARTIAL DEADS OFF PINS KNEE HIGH
225 X 15
225 X 15

PULL UPS
BW X 12, 10 , 8

15 MINUTES TABATA ON STATIONARY BIKE

15 MINUTES STRETCH

Note:
I was scheduled to stop squats @ 285 but I was moving so well I added another set @ 290 x 3. I was tempted to do another set @ 295 but my right ribs are still sore from a previous rib cage strain.....

[carson]

here is 300 dl 3 months ago....last set
https://www.youtube.com/watch?v=cGFL8LAeNoM

Good lifting. But you seem to start with the bar a little to far forward since when you lift the bar must move back toward shin and not straight up.

As I posted before here's my top single thus far https://www.youtube.com/watch?v=a3TTo8tiL1k

[lou t]

TODAY 3/31/15

WEEK #4 HEAVY WEIGHT ACCLIMATION DAY #2

BENCH
215 X3 RPE @ 8
220 X3 RPE @ 8
225 X3 RPE @ 9
230 X3 RPE @ 9
235 X3 RPE @ 9.5

ONE ARM DB ROW
TOP SET
110 X 10

WEIGHTED DIPS
30 X 20

WIDE GRIP PULL DOWNS
120 X 12, 12, 10 , 8

15 MINUTES STRETCH

NOTE:
I was scheduled to bench up to 225 x 3....weights moved very fast today so I thought I would keep ramping up 5 lbs for triples until I milked out as much as I could.

To put in perspective, my opener for bench in Decembers comp was 225 with the goals of 240. I can realistically see a 1RM of 255 by June comp.....at the same time I dropped 5 lbs and some fat in the last 5 weeks.