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Thread: Lou Tuch formally Lou T.

  1. #11
    Join Date
    Dec 2022
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    100

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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    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.
    Last edited by lou tuch; 01-06-2023 at 09:25 AM.

  2. #12
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    Dec 2022
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    100

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    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
    Last edited by lou tuch; 01-07-2023 at 08:26 AM.

  3. #13
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,892

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    Nice work lou!

  4. #14
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    Dec 2022
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    100

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    Quote Originally Posted by skid View Post
    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.

  5. #15
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    Dec 2022
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    100

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    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
    Last edited by lou tuch; 01-09-2023 at 02:50 PM.

  6. #16
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    Dec 2022
    Posts
    100

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    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
    Last edited by lou tuch; 01-10-2023 at 08:18 AM.

  7. #17
    Join Date
    Dec 2022
    Posts
    100

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    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.

  8. #18
    Join Date
    Dec 2022
    Posts
    100

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    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
    Last edited by lou tuch; 01-13-2023 at 05:25 PM.

  9. #19
    Join Date
    Dec 2022
    Posts
    100

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    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.

  10. #20
    Join Date
    Dec 2022
    Posts
    100

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    starting strength coach development program
    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

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