Lou's Log

[Vince Cifani]

Hey, lou. Just stopping by. Looking forward to following your progress leading up to the meet in August.

[lou t]

Hey, lou. Just stopping by. Looking forward to following your progress leading up to the meet in August.

thanks for stopping by.

[lou t]

today 5/1
bw 161

Week #3 - Linear Max Session #4
Bench - (3) 4-6 reps
225 x 6 RPE @ 9
225 x 6 RPE @ 9.5
225 x 6 RPE @ 10
5 minute rest between sets

Pendlay Rows
145 x 6,6,6
90 second rest between sets

Parallel Grip Pulldowns
120 x 12, 12, 12, 12
90 seconds rest between sets

Preacher Curls
45 x 12
55 x 10, 10, 10
90 seconds rest between sets.

[lou t]

today 5/2
bw 162

WEEK #4 HEAVY WEIGHT ACCLIMATION SESSION #1

HIP BELT SQUATS
135 X 8
160 X 8
185 X 8
210 X 5

BLDL
300 X 3
315 X 2

MILITARY PRESS
110 X 1
125 X 1
130 X 3,3,3,3,4F

LEG PRESS
225 X 10
315 X 10
405 X 10

PROWLER SLED
90LBS X 10 LAPS
ALTERNATING HIGH LOW

Note:
Deadlifts are coming back after a layoff. Finally getting some weight on the bar. Goal is to hit 405 at competition on 8/1. Long way to go.

[lou t]

TODAY 5/4 WEEK #4 HEAVY WEIGHT ACCLIMATION SESSION #1
BW 162

BENCH
225 X 3
230 X 3
235 X 3
5 MINUTE REST BETWEEN SETS

PENDALY ROWS
155 X 8, 6, 8
2 minute rest between sets

BW DIPS
20, 20, 15
2 minute rest between sets

WEIGHTED CHINS
+15 X 10, 10, 9F
3 minute rest between sets

Note:
I got stung by a bee or bitten by a spider on my right thumb yesterday. My hand swelled up, was on Benadryl all day and iced it. This morning was still a bit swollen and had diarrhea (sorry). Trained anyway but had not explosiveness in my lifts at all.

[lou t]

TODAY 5/6 WEEK #4 HEAVY WEIGHT ACCLIMATON
BW 161

HBS
85 X 8
110 X 8
160 X 8
185 X 8
200 X 5
185 X 5

SNATCH GRIP DL
205 X 5
205 X 8
205 X 8

OVERHEAD PRESS
80 X 5
95 X 3
110 X 2
120 X 1
125 X 1
135 X 1
140 X 4PR

LEG PRESS
225 X 10
315 X 10
405 X 10
https://www.youtube.com/watch?v=o0UKXSfLusE

[lou t]

Today 5/7 week #4 heavy weight acclimation
bw 162

bench
230 x 3
235 x 4
245 x 2

pendlay rows
155 x 8, 8, 8

weighted dips
bw+45 x 20, 12, 10

parallel grip pull downs
120 x 12, 12, 10

preacher curls
65 x 10, 8, 8,

[lou t]

5/9 week #5 high intensity strength
bw 162

bldl
155 x 5
205 x 5
255 x 1
305 x 1
325 x 1

rack pull dl
295 x 6

hbs
85 x 8
110 x 8
160 x 8
185 x 8
210 x 5

leg press - deep rom
225 x 10
315 x 10
405 x 10
430 x 5

pendlay rows
155 x 8,8,8,

10 minutes tabata stationary bike

[Vince Cifani]

Good work, Lou. And congrats on that press PR.

[lou t]

Good work, Lou. And congrats on that press PR.

thanks vince for stopping by....