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Thread: Lou's Log

  1. #381
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    • starting strength seminar april 2024
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    Quote Originally Posted by lou t View Post
    I laid out the next 10 weeks
    90% RULE: Training MAX = Raw Max x 90%

    CYCLE 1 Day 1 Day 2 Day 3 Day 4
    Week 1 SQ- 1010@50% OH- 1010@50% DL- 1010@50% BP- 1010@50%
    Week 2 SQ- 1010@50% OH- 1010@50% DL- 1010@50% BP- 1010@50%
    Week 3 SQ- 1010@55% OH- 1010@55% DL- 1010@55% BP- 1010@55%
    Week 4 SQ- 1010@55% OH- 1010@55% DL- 1010@55% BP- 1010@55%
    Week 5 (deload) SQ- 310@50% OH- 310@50% DL- 310@50% BP- 310@50%


    CYCLE 2 Day 1 Day 2 Day 3 Day 4
    Week 6 SQ- 510@60% OH- 510@60% DL- 510@60% BP- 510@60%
    Week 7 SQ- 510@60% OH- 510@60% DL- 510@60% BP- 510@60%
    Week 8 SQ- 510@65% OH- 510@65% DL- 510@65% BP- 510@65%
    Week 9 (test) SQ- Test OH- Test DL- Test BP- Test
    Week 10 (deload) SQ- 310@50% OH- 310@50% DL- 310@50% BP- 310@50%

    accessory or assistance not listed
    Lots of work here!

    I'm curious if you ran these types of cycles before, and what the results were. I'm tempted to do something similar, with a view on hypertrophy, but I generally detrain quickly without heavy loads.

    Being 43 and a woman, I probably have similar recovery capacity to you, so it would be interesting to watch your progress.

  2. #382
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    Jun 2014
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    Quote Originally Posted by kessg View Post
    Lots of work here!

    I'm curious if you ran these types of cycles before, and what the results were. I'm tempted to do something similar, with a view on hypertrophy, but I generally detrain quickly without heavy loads.

    Being 43 and a woman, I probably have similar recovery capacity to you, so it would be interesting to watch your progress.
    I will expect there to be a bit of detraining. But here is the thing, I can not train hard for 12 months. After a competition I need a period to allow my body to calm down. Too many hurts, so my choices are to attempt to train with higher intensity and breakdown physically, which in turn will cause me to detrain, or go this route, get some blood flow, good pump, tune the engine, get in really good condition. Then add the intensity with low reps and at that point the lower rep work will be easier.

    I've done this before and sorry I got away from it. I paid the price of being physically compromised at the Nationals.

    Think about it too, 10 weeks out 52 leaves me plenty of time. IMP experience I have regained my strength quickly thanks to the conditioning work I put in.

    I can't give any science to support any of this, I tend to experiment to see how my body reacts. In reading many of the Elite PowerLifters routines, they program a preseason volume block.

    There is an old saying, ' you can train hard...you can train long....but you can't train hard for long. I got you by about 17 years so the 'for long' part shrinks as you get older.lol
    Last edited by lou t; 10-26-2015 at 02:18 PM.

  3. #383
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    10/27
    bw 155

    Day #4 Week #1 of 10 week volume block

    SLDL 165 x 10 x 10

    Note:
    hard stop 60 sec rest. not TnG. slight pause at bottom. No chalk or wraps. Last 3 sets were challenging. Really good heart pump.

    Good Mornings
    Paused off pins'
    65 x 5 x 12 (5 sets of 12)
    60 sec rest

    Death March
    25lb. db's x 40 yds x 2

    Abs
    BW curls x 20, 20

    Stretch

    Note:
    Woke up with good soreness in my pecs, lats, tri's. Quads felt like they recovered from Fridays session.

  4. #384
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    Nov 2013
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    Savannah, GA
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    Quote Originally Posted by lou t View Post
    10/27
    bw 155

    Day #4 Week #1 of 10 week volume block

    SLDL 165 x 10 x 10

    Note:
    hard stop 60 sec rest. not TnG. slight pause at bottom. No chalk or wraps. Last 3 sets were challenging. Really good heart pump.

    Good Mornings
    Paused off pins'
    65 x 5 x 12 (5 sets of 12)
    60 sec rest

    Death March
    25lb. db's x 40 yds x 2

    Abs
    BW curls x 20, 20

    Stretch

    Note:
    Woke up with good soreness in my pecs, lats, tri's. Quads felt like they recovered from Fridays session.
    I can only imagine how sore your hamstrings will be.

  5. #385
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    Quote Originally Posted by Scott.Acosta View Post
    I can only imagine how sore your hamstrings will be.
    yup, starting to feel them now. I could have done without the Death March.

  6. #386
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    Quote Originally Posted by lou t View Post
    I could have done without the Death March.
    Here's an idea, they should name it something that sounds unpleasant, so you know to avoid them

  7. #387
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    Quote Originally Posted by Adam Skillin View Post
    Here's an idea, they should name it something that sounds unpleasant, so you know to avoid them
    You don't know me yet Skillin...but a clue to how I think is...I did them because of the unpleasantness.

    a few years ago I did a little Crossfit, that's where I was introduced to them. Crossfit is good for shit like that.

  8. #388
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    Jan 2015
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    Quote Originally Posted by lou t View Post
    There is an old saying, ' you can train hard...you can train long....but you can't train hard for long. I got you by about 17 years so the 'for long' part shrinks as you get older.lol
    Nice, something else to add from my wisdom from Lou list.

  9. #389
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    10/28
    bw 155

    Off day today. Hams good and sore.

    I start PT for my right hip this afternoon.

    I looked at USAPL meet calendar. I registered for the 4/30 - 5/1 meet in Brooklyn, NY. This work well in that the Nationals are in October. I am only competing in 2 events in 2016. My goals for the 2016 Nationals are: finish first with a 1050 total. Squat 360-380, bench 270 - 280, deadlift 380 - 400.

  10. #390
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    Jun 2013
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    starting strength coach development program
    Quote Originally Posted by lou t View Post
    I registered for the 4/30 - 5/1 meet in Brooklyn, NY.
    That's at my gym, guess I'll see you there!

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