Lou's Log

[lou t]

TODAY 4/18
BW 161

WEEK #2 MUSCULAR CONDITIONING/HYPERTROPHY - HIGHER DIFFICULTY

BLDL - TOP SETS
245 X 8, 8

MILITARY PRESS
75 X 5
90 X 3
105 X 2
110 X 1
120 X 1
120 MR = 8

LEG PRESS
225 X 12
315 X 12
365 X 10
405 X 10
465 X 10, 10

Just getting used to this lift

leg ext
120 x 12
125 x 12
130 x 12

legs were burnt out

20 minutes HIT on stair climber for 20 minutes

note:
rib injury seems to be getting better. will not test putting weight on my back doing squats for another 2 to 3 weeks....sucks

[lou t]

today 4/19
WEEK #2 SESSION #2 MUSCULAR CONDITIONING/HYPERTROPHY - HIGHER DIFFICULTY

BENCH
190 X 10
200 X 8
215 X 8 RPE @ 10

BENT OVER ROWS
135 X 10, 10 ,10

WEIGHTED CHINS
+10 X 10, 10, 10

BB CURLS
50 X 10, 10, 10

WEIGHTED SITUPS ON INCLINE
55 X 20

[lou t]

Today 4/21
bw 161

snatch grip dl
205 x 8, 8,

military press - deload
60 x 5
75 x 5
90 x 5

leg press - volume
225 x 20, 20

leg ext
130 x 10, 10, 10

KELSO SHRUGS
65 X 10, 10, 10
SQUEEZE PAUSED

10 minutes tabata bike

[lou t]

Today 4/22

bw 161

bench
190 x 10
200 x 8
215 x 8 rpe @ 9.5
4 minutes rest between sets

unweighted chins
12, 12, 12
3 minutes rest between sets

weighted dips
20 x 8
40 x 5
60 x 3
80 x 10
3 minutes rest between sets

superman pushups
20 15, 10
90 sec rest between sets

10 minutes hit stair climber

[lou t]

TODAY 4/24
BW 161

BENCH
TOP SET AMAP
205 X 11

PENDLAY ROWS
145 X 8, 8, 8,

WIDE PARALLEL GRIP PULLDOWNS
130 X 12, 12, 12

KELSO DB SHRUGS
65 X 8, 8, 8
squeeze paused reps

incline weighted situps
55 x 15

10 minute tabata bike

[lou t]

today 4/26
bw 161

HIP BELT SQUATS
155+ WT OF CHAINS
10, 10, 1O

MILITARY OHP
120 X 3,3,3,3,3,3,5
3 MINUTE REST BETWEEN SETS

BLDL
225 X 5
285 X 5
305 X 1
285 X 3

Note:
First session doing HBS. Aside from the set up needing some work, once I got going, the movement is AWESOME. The focus on the quads is ridiculous. I was surprised at such a low weight my quads where burnt after the 3rd set. What I mean is, the proportionate weight to back squats.

Also, just getting back to dead lifting heavier weight..goal 400lb by 8/1

[lou t]

today 4/28
bw 161

Week #3 - Linear Max Session #2
Bench - (3) 4-6 reps
220 x 5
220 x 5
220 x 6
5 minute rest between sets

Pendlay Rows
145 x 6,6,6

Weighted Dips
80 x 6,6,6
2 minutes between sets

Weighted Chins
bw + 15 x 6,6,6,6
2 minutes rest between sets

10 minutes Tabata Bike

[lou t]

today april 29th
bw 161

HBS
155 x 10
180 x 10
180 x 10

Note going crazy with heavy weight...just want to get comfortable with the set up.

Snatch Grip Deadlift
185 x 6
205 x 6, 6

Kelso Shrug
65 x 8,8,8

Preacher Curls
45 x 10, 10, 10
squeeze paused at top

hip belt squats
https://www.youtube.com/watch?v=33XgI_Kft_U

[elVarouza]

I'm glad to hear your rib/oblique injury has been feeling better. Still waiting another week or two to do normal squats?

[lou t]

I'm glad to hear your rib/oblique injury has been feeling better. Still waiting another week or two to do normal squats?

thanks for checking in. I haven't tested it yet with a bar on my back. I will wait another 2 to 3 weeks. I am hoping the hip belt squats will preserve most of the strength or at least give enough to provide a quick progression back.

It been tough not being able to back squat. But I'm using another lift I haven't done in many years, so that cool.

Thanks again.

Louis