Lou Tuch formally Lou T.

[lou tuch]

1/6/2023
WEEK 4 DAY 5
MAX EFFORT UPPER

WARM UP 20 - 25 REPS EACH X 3-4 ROUNDS
CABLE TRI EXT
CABLE ROPE FACE PULLS
BANDED PULL APARTS
FLAT DB PRESS

MAIN - CLOSE GRIP FLOOR PRESS USING MULTI GRIP BAR NEUTRAL GRIP
FORMAT - WORK UP TO 1 RM, DROPSET 10% AMRAP , DROPSET 10% AMRAP
200LBS X 1, 180LB X 3, 160LB X 6

SUPPLEMENTAL - BANDED DB FLAT CHEST PRESS
FORMAT - CENTURY SET - 100 REPS IN A FEW SETS AS POSSIBLE STARTING WITH A WEIGHT WHERE I FAIL @ 30 - 40 REPS. NO REST REPEAT TIL HIT 100 REPS
RED MINI BAND + 25LB DB X 40 WAS FIRST SET, RESTED 10-15 SEC REPEAT... It took 6 additional sets to get to 100 reps.

ACCESSORY - DB ROLLING EXT
FORMATT - RUN THE RACK - NO REST
25LB X 20, 20LB X 15, 15LBS X 12, 12LBS X 10, 10LBS X 15

ACCESSORY - REAR DELT CABLE CROSS
FORMAT - TOP SET X 6, 4 DROP SETS TO FAILURE
37.5.BS X 6, 32.5LB X F, 27.5LBS X F, 20LBS X F

ACCESSORY BANDED TRI PUSHDOWNS
FORMAT - I SET UP 3 BANDS - BLUE MONSTER (HEAVIEST), GREEN MONSTER, PURPLE
STARTING WITH BLUE MONSTER X F, GREEN X F, PURPLE X F X 3 ROUNDS. NO REST.

NOTE:
Goal today was to get 4 reps in the main compound lift @ or > 90% + some volume @ 80%.
When I do floor press or close grip floor I like to go lighter on the tricep accessory to get maximum blood in muscle.

[lou tuch]

1/7/2020
WEEK 4 DAY 6 DYNAMIC EFFORT LOWER - WAVE #2

WARM UP X 2-4 ROUNDS - 20 - 25 REPS
STANDING CABLE AB PULLDOWNS
ROPE FACE PULLS
SEATED HAM CURLS
EMPTY BAR SQUAT
BENT KNEE NO WT REV HYPERS

MAIN LIFT - WAVE #2
SSB SQUAT CHAINS (NO BOX) 140LB + 30LB CHAIN EA SIDE 10 X 3 - 30 SEC REST

SUPPLEMENTAL - BB RDL'S REPETITION METHOD 195LBS X 5,5,5,5,5
ACCESSORY - WEIGHT VEST 16" STEP UPS 40LBS X 15, 15, 15
ACCESSORY - REV HYPERS 195LBS X 12, 12, 12
ACCESSORY - ABS HANGING LEG RAISES TOES ABOVE HEAD 12, 12

SPEED SQUAT 1/7/2023 - YouTube
190lb rdl - YouTube

[skid]

Nice work lou!

[lou tuch]

Nice work lou!

thanks. Starting to feel comfortable with my modified conjugate training.
My new Buffalo bar came in yesterday 🙌 looking forward to using it.

[lou tuch]

1/9/2023
WEEK 5 DAY 1
WAVE 2

WARM UP X 2-4 ROUNDS 20-25 REPS
CABLE STANDING AB PULL DOWNS
CABLE TRI EXT
CABLE ROPE FACE PULLS
BANDED STANDING CHEST PRESS
BENT KNEE REV HYPERS NO WT

MAIN LIFT - SPEED BENCH - CHAINS 125LBS + 30lb chains X 9 X 3 - 30 SEC REST
SUPPLEMENTAL - CLOSE GRIP BENCH PRESS - REPETITION METHOD 5 X 5 @ 185LBS
ACCESSORY - ACROSS BENCH TRI EXT - 8 REPS + 4 BURNERS = 1 SET X 4 SETS + 3 DROP SETS - 120, 110, 100, 90
ACCESSORY - BANDED DB SEATED OHP - RUN THE RACK - 25LB, 20LB, 15LB, 12LB, 10LB X ALL SETS REP TO FAILURE NO REST

NOTE:
speed Bench - I start out using a close grip for 3 sets, then normal comp grip for 3 sets, then wide grip for 3 sets
Close Grip - I used a rolled up towel on a cut off broomstick about 3 1/2" round under my shirt to limit the ROM.
Across the board tri ext I learned from reading about Larry Scott
Close grip 185lb - YouTube
ACROSS BOARD TRI EXT - YouTube

[lou tuch]

Wk 5 day 2
lat/trap training

warm up x 2
rope straight arm pull downs with attention to rhom's
30% incline lower trap t - 3 raises

main lift
t bar rows - century set 100 reps in as few sets as possible. I pick a weight whereby i fail @ 30reps + or -. 15 sec rest.
50lbs x 31, x15, x14, x11, 7, x 5, x 5, x 4, X3, x2

super set x 3
close grip pulldowns 160 lbs x 12,10,8
high bench multi grip bar neutral grip rows 115lb x 12,10,8

power shrugs
320lb x 6
275lb x 10
225LB X 12

20 minute low intensity cardio

[lou tuch]

1/11/2023
WEEK 5 DAY 3
MAX EFFORT LOWER

WARM UP X 2-4 ROUNDS - 20 - 25 REPS
STANDING CABLE AB PULLDOWNS
ROPE FACE PULLS
SEATED HAM CURLS
EMPTY BAR SQUAT
BENT KNEE NO WT REV HYPERS

MAIN LIFT - BUFFALO BAR SQUAT
315 X 1
285 X 3
255 X 5

SUPPLEMENTAL LIFT - DUAL RED MINI BANDED RACK PULLS
225LB + 2 RED MINI EA SIDE
8 X 1
15 - 20 sec rest between sets

ACCESSORY - REV HYPERS
100LBS X 3 X 12

ACCESSORY - STANDING CABLE AB PULLDOWNS
90LBS X 3 X 10

NOTES:
First time using a Buffalo bar in years. I made the purchase about 2 weeks ago. Been waiting to incorporate it. I didn't want to push it first time using it. 315lb for a single was about a RPE 9. I could have gone up to 325 but thought better of it.

[lou tuch]

1/13/2023
WEEK 5 DAY 4 MAX EFFORT UPPER

WARM UP X 2-4 ROUNDS 20-25 REPS
CABLE STANDING AB PULL DOWNS
CABLE TRI EXT
CABLE ROPE FACE PULLS
EMPTY BAR CHEST PRESS
BENT KNEE REV HYPERS NO WT

MAIN LIFT - COMP BENCH
225LB X 1, 200 X 3, 185 X 6

SUPPLEMENTAL LIFT - ROLLING DB EXT
30LB X 15, 10 ,8

ACCESSORY - LAT
35% INCLINE DB ROWS
60LB X 15,10,10

ACCESSORY - TRAPS
35% INCLINE DB SHRUGS
50LB X 15,10,8

GPP - 20 minute walk on treadmill with 40lb weighted vest 2% incline speed 3.0

NOTE:
Todays 225lb comp bench is the most I have benched since I competed in 2016 when my 1rm was 243lbs @ 163bw

[lou tuch]

1/14/2023 WEEK 5 DAY 5 DYNAMIC LOWER

WARM UP X 2 ROUNDS - 20 - 25 REPS
STANDING CABLE AB PULLDOWNS
ROPE FACE PULLS
SEATED HAM CURLS
EMPTY BAR SQUAT
BENT KNEE NO WT REV HYPERS

MAIN LIFT - WAVE #2 WEEK 2
SSB SQUAT CHAINS (NO BOX) 145LB + 30LB CHAIN EA SIDE 10 X 3
45 SEC REST

SUPPLEMENTAL LIFT WAVE #2 WEEK #2
RDL'S
205LBS X 8,8,8
60 SEC REST

ACCESSORY LIFT
REV HYPERS 50 X 12, 75 X 12, 100 X 12, 120 X 12, 140 X 12, 160LBS X 12
60 SEC REST

ACCESSORY LIFT
ABS - HANGING LEG RAISE TO FOREHEAD
BW X 10,10.
got a severe cramp in my abs and couldn't do a third set.
my abs were very fatigued by the time I got to training abs.

[lou tuch]

1/16/2023 WEEK 6 DAY1

DYNAMIC UPPER - WAVE 3

WARM UP X 2-4 ROUNDS 20-25 REPS
CABLE STANDING AB PULL DOWNS
CABLE TRI EXT
CABLE ROPE FACE PULLS
BANDED STANDING CHEST PRESS
BENT KNEE REV HYPERS NO WT

MAIN LIFT - SPEED BENCH - CHAINS - WAVE 3 WEEK 3
130LB +30LBS EA SIDE 9 X 3
3 SETS WITH CLOSE GRIP, 3 SETS WITH COMP GRIP, 3 SETS WITH WIDE GRIP

SUPPLEMENTAL LIFT - 4 BOARD BENCH
190LBS X 5,5,5,5,5

ACCESSORY LIFT - SHOULDERS - MILITARY PRESS
60LBS X 8,8,8
These sucked. Every since my left shoulder surgery that failed I struggle doing these. This is the first attempt since 2016. Since the surgery I've been using the smith machine

ACCESSORY LIFT - LATS
RACK CHINS REST PAUSE 15
BW X 15, 10 , 5

15 reps to failure, rest 15, 10 reps to failure, rest 15, last set 5 reps.
the second and third sets must equal the first set if doing this correctly.

Note:
next week start wave 4 using combination of weight releasers and bands together. The set will be:
week 1 90% total- bar 45% of 1rm + 25% bands + 30% weight releasers
week 2 95% total - bar 50% + 25% bands + 30% weight releasers
week 3 100% total - bar 55% + 25% band + 30% weight releasers

Format - first rep 10 second eccentric followed immediately with 3 speed reps = 1 set x 9 sets