Lou's Log

[lou t]

I'll check my set up tomorrow....the bar is up against my shins for sure....I will have my buddy vid it. thanks....saw your pull....go stuff.

[lou t]

TODAY 4/1/15 WEEK #4 HEAVY WEIGHT ACCLIMATION DAY #3

squat
285 x 3 pr
295 x 3 pr
300 x 3 pr

military press
90 x 3
100 x 3
110 x 8, 8, 8

bldl
245 x 5, 5

[lou t]

Today 4/3 week #4 day #4 heavy weight acclimation
bw 162

bench - top sets only
230 x 3
235 x 3
240 x 3
former pr 237.5 on december 15th

db prone row
55 x 12, 10, 10

weighted dips
+32.5 x 20

db hammer curl
20 x 12, 12, 12 ,12

10 minutes tabata elliptical

stretch

[lou t]

today 4/4
bw 162

heavy squat-top sets only
305 x 3
310 x 3

standing press
75x5
90x3
105x2
110 x1
120 x 4

BLDL
160 x 20
just getting in some volume...


Chins
bw x 12, 10, 6

Note:
Oblique injury caused me not to attempt 315 in squat....too painful. I will need to rest...not happy

[lou t]

today 4/6 week #5 high intensity strength

bench - top set only
245 x 3

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

weighted dips
+35 x 20

preacher curls
65 x 5, 5, 5

side bends
30 x 15

10 minutes tabata
Note...last week of this 5 week cycle next week start new cycle. will have to stop heavy squats due to oblique injury...will op to leg press, leg extensions and light squats for a few weeks....bummed

[lou t]

turns out I have a second to third degree tear in my right oblique...will not be able to do heavy squats or deads for 4 to 6 weeks

leg press
315 x 15, 15, 15

Leg extensions
100 x 8, 8, 8,

squats
135 x 10 this is not a typo

25 minutes cardio stair climber

[lou t]

Today 4/9
modified workout no heavy squats or deads for a few more days

military press
75 x 5
90 x 3
105x2
110x1
120 x 8 rpe @ 9

sldl
135 x 15
185 x 15

super set
low bar squats @ 135 x 10
leg press @ 315 x 15
leg ext. 120 x 10
repeated 3 x's

seated good mornings
30 x 25

hypers
bw x 20

side bends
30 x 10, 10

10 minutes tabata bike

[lou t]

4/11
no heavy squats for 4 weeks....

Super set done x 3
low bar squat 135 x 12
leg press 315 x12
leg ext 120 x 12

Snatch grip dealift
135 x 12, 12

SLDL
225 x 6, 6

Military Press
105 x 5,5,5,5,5, 9

10 minutes tabata

[carson]

Glad to find you again. I rarely compete so I don't often look here. I'll try to keep track. A question: I note on another thread that you are trying to lose weight. I don't understand why. Maybe it's to keep in this lower weight category but muscles weigh more than fat. Perhaps there are other competitive reasons why you wish to lose more weight that I don't quite understand.

[lou t]

Glad to find you again. I rarely compete so I don't often look here. I'll try to keep track. A question: I note on another thread that you are trying to lose weight. I don't understand why. Maybe it's to keep in this lower weight category but muscles weigh more than fat. Perhaps there are other competitive reasons why you wish to lose more weight that I don't quite understand.

glad you found me carson.....I will try to explain in short order.....and thanks for checking in....

when I competed last December, 3 months prior to the comp I added calories to a total of 2200 per day....I started out @ 153 @ 15%BF and by comp day I was 164 with added fat around my waist...I want to get back to 15% BF no other goal other than I liked they way I felt and looked.

Powerlifting doesn't lend itself to enough cardio for me to lose fat @ 2200 per day....so I tested my maintenance calories for 3 weeks to get an accurate number..its about 1850 + or -. If I use the 11.43 (cut) x my BW = 1850....now I spent 3 weeks @ 1850 and didn't lose a lb.

Before you ask how hard do I train....I am told I'm an animal...I train very hard.

I am also a cardiac patient that takes cholesterol meds. which can have a negative effect on T.

So I kept dropping 50 cal per day (weekly) to arrive about 1650 - 1700.

Since then I've lost 6 lbs (in 7 weeks) and one notch on my belt.

Once I get to 15% BF...I will slowly increase my calories back up to 2000 - 2200 checking weekly to see how the scale moves....

I think the reason I gain fat during that period prior to the Dec. comp is because I added too many cal. too soon and wasn't doing enough cardio.

I weight train 4 days a week..I finish each session with 10 minutes of tabata on bike. I do (1) 30 minute cardio per week.

My strength gain have been very good if you like to gander at my log....

thanks Carson for your interest..