Lou's Log

[lou t]

5/12 week #5 high intensity strength
bw 162

Bench
top set
250 x 2

Dead stop rack bench off pins
200 x 1,1,1,1,1,1,1,1,1,1
60 second rest between sets

Weighted chins
bw +15 x 10, 10, 10

Preacher Curls
55 x 8
65 x 8, 8, 8,

20 minutes cardio - steps

[lou t]

5/13 WEEK #5

SNATCH GRIP DL
205 X 8, 8, 8

PENDLAY ROWS
155 X 8, 8, 8

BB OHP
90 X 10, 10, 10, 10, 10, 12

PREACHER CURLS
65 X 8, 8

Last session of this 5 week cycle. Saturday start new cycle.
This 5 week cycle saw nice increase in bench. Last bench session top set of 250 x 2. I think a 270 bench 1 rm is not far out of reach. maybe a few more cycles. Also saw ohp tops set of 140 x 4. My goal is my bw @ 160, end of year maybe.
New injury, left side rib cage muscle tear. For those keeping score at home that makes 2 rib cage injuries in 2 months.

[Miro]

New injury, left side rib cage muscle tear. For those keeping score at home that makes 2 rib cage injuries in 2 months.

That sucks. How did you injure yourself?

[lou t]

That sucks. How did you injure yourself?

Hey thanks for stopping by....while doing ohp, I hyper extended my back on the last rep. Injuries do suck no doubt, especially when its from stupidity. I knew the last rep would be doubtful.

thanks
https://www.youtube.com/watch?v=o0UKXSfLusE

[Vince Cifani]

Hey thanks for stopping by....while doing ohp, I hyper extended my back on the last rep. Injuries do suck no doubt, especially when its from stupidity. I knew the last rep would be doubtful.

thanks
https://www.youtube.com/watch?v=o0UKXSfLusE

That's a pretty easy error to make. There are way more stupid ways to hurt yourself in the gym.

[lou t]

5/18
bw 161

Week #1 Hypertrophy/volume Day #1

BLDL Top Set
290 x 6, 6

Pendlay Row
155 x 8, 8, 8

Hip Belt Squats
135 x 8
160 x 8
185 x 5

Walking Lunges
50lb BB
6 laps @ 30'

15 minutes of Mod Cardio - steps

Note:
Rib injury still persist. No back squats or press today. DL felt pretty good.

[indigo]

Hi Lou,

Did you once mention that you were following some sort of intermittent fasting diet ? Sorry if I have you confused with someone else.

If so, may I ask why, and how it fits in with your lifting ?

Thanks.

[lou t]

Hi Lou,

Did you once mention that you were following some sort of intermittent fasting diet ? Sorry if I have you confused with someone else.

If so, may I ask why, and how it fits in with your lifting ?

Thanks.

You are correct. I do 16/8. Fast for 16, eat for 8. I come back to this every so often when I am looking to cut. You can go to leangains.com for more information. I happen to find this method to work well for me.
My last meal is at around 8 -9pm. My first meal is at 12-1pm. I have 30mg of BCAA. I divide this by 3x's. I train @ 5 - 5:30 am. My first BCAA is before I train. The second BCAA is post workout around 7-8am and the third BCAA is around 10-11am. My first meal is the largest meal of the day. I also carb cycle depending on the whether it is a rest day, heavy training and moderate training.
I've been on this for about 8 weeks. Contrary to the popular opinion, my strength gains have increased and I've hit a number of PR's along the way.

there are some studies that support the health benefits of periodic fasting. Although some may see this as Broscience.

I appreciate you stopping by.

[lou t]

5/19

Week #1 Hypertrophy/volume Day #2

Bench
135 x 10
180 x 10
195 x 8
205 x 8 RPE 9.5 (scheduled for 6)
4 minute rest between sets

Bar was moving fast, I was scheduled for 6 reps @ 205 but did 2 more. I may have had 1 left in tank but didn't want to push it with my rib hurting.

Weighted Dips
25 x 10
50 x 5
75 x 5
80 x 5
80 x 5

Weighted Chins
20 x 10, 10, 10

Curls 21 x 2 rounds
ezycurl bar - 60 lbs.
7 reps of partial range biceps curls going halfway down
7 partial reps only going halfway up.
7 more reps using a full range of motion.
total reps 42

10 minutes Tabata bike

[lou t]

5/21
bw 161
week #1 session #3

Bench
135 x 10
180 x 10
200 x 8
205 x 9 RPE 9.5 (scheduled for 6)
4 minute rest between sets
5 minute rest between 3rd and 4th set

unweighted chins
15,10,10

Curls 21 - 65 x 7,7,7
first set half way up x 7
second set half way down x 7
third set full ROM x 7

Superset
skull crushers/CGBP using ezycurl bar
45 x 12
55 x 12
65 x 10

Weighted Dips
bw+25 x 20, 15, 11