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Thread: Lou Tuch formally Lou T.

  1. #21
    Join Date
    Dec 2022
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    100

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    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    • starting strength seminar october 2024
    1/17/2023 week 6 day 2

    max effort lower

    SPEED BIKE - 2 MINUTES LIGHT PEDAL

    warm up x 2 rounds - 20-25 reps
    standing cable ab pulldowns
    seated ham curls
    face pulls
    v bench back ext

    main lift - ssb good mornings
    bar (60lbs) x 10, 80 x 7, 100 x 5, 120 x 3, 140 x 3, 160 x 3, 170 x 3

    supplemental lift - ssb front squat
    170lb x 8,8,8

    accessory lift - ghr
    bw x 10,10,10

    accessory lift - standing ab pulldowns
    90lb x 12, 80 x 10, 80 x 8

    music - sammy hagar - aerosmith
    Last edited by lou tuch; 01-17-2023 at 08:07 AM.

  2. #22
    Join Date
    Jun 2015
    Location
    Garage of GainzZz
    Posts
    3,315

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    Welcome back, Lou!

  3. #23
    Join Date
    Dec 2022
    Posts
    100

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    Quote Originally Posted by Satch12879 View Post
    Welcome back, Lou!
    Hey man, how are you? thanks for checking in.
    went looking for your log and coudnt locate it
    Last edited by lou tuch; 01-17-2023 at 04:06 PM.

  4. #24
    Join Date
    Dec 2022
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    100

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    1/19/2023 WEEK 6 DAY 4

    MAX EFFORT UPPER

    WARM UP X 2 ROUND X 25 REPS
    STANDING AB PULL DOWNS 70LB
    ROPE TRI EXT 70 LB
    ROPE FACE PULLS 50 LB
    BANDED CHEST PRESS - PURPLE BAND
    REV HYPER BENT KNEE NO WT

    MAN LIFT 35% INCLINE PRESS
    155 X 1, 140 X 3, 130 X 6
    MY PROGRESSION - BAR X 20, 65 X 15, 85 X 10, 95 X 5, 115 X 3, 135 X 1, 145 X 1, 155 X 1

    SUPPLEMENTAL LIFT - CLOSE GRIP FLOOR PRESS - PAUSED
    155 X 8,8,8

    SUPERSET DB ROWS & SHRUGS X 3
    ACCESSORY LIFT - 35% INCLINE SEAL DB ROWS
    60 EA SIDE X 20, 15,10
    ACCESSORY LIFT - 35% INCLINE DB SHRUGS
    60 EA SIDE X 15,10, 5


    ACCESSORY LIFT - HANGING LEG RAISE
    BW X 12,10

    GPP - COMBAT ROPE - TABATA STYLE
    12 ROUNDS 20/10

    NOTE;
    was planning on doing rolling tri ext but decided while I was doing the main lift I decided to do floor press.
    I did the combat rope to get shoulder work in without a lot of intensity.
    Last edited by lou tuch; 01-21-2023 at 02:27 PM.

  5. #25
    Join Date
    Dec 2022
    Posts
    100

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    1/21/2023 WEEK 6 DAY 5

    DYNAMIC LOWER

    warm up x 2 rounds - 20-25 reps
    standing cable ab pulldowns 70lb
    seated ham curls 70 lb
    face pulls 50
    bent knee rev hypers no wt.
    bw squats

    main lift
    ssb speed squats - chains
    155lb + 60lb chains 10 x 3 - 45 sec rest

    supplemental lift
    speed dl
    205lb + 60lb chains 6 x 1 - 45 sec rest

    accessory lift
    hamstring - GHR bw x 8,8,8

    accessory lift
    lower back - banded v bench back ext 3 x 15

    accessory lift abs
    standing ab pulldowns
    80lb x 8,8

  6. #26
    Join Date
    Dec 2022
    Posts
    100

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    1/23/2023 WEEK 7 DAY #1

    DYNAMIC UPPER

    WARM UP X 2 ROUND X 25 REPS
    STANDING AB PULL DOWNS 70LB
    ROPE TRI EXT 70 LB
    ROPE FACE PULLS 50 LB
    BANDED CHEST PRESS - PURPLE BAND
    REV HYPER BENT KNEE NO WT

    MAIN LIFT - SPEED BENCH W/ WEIGHT RELEASERS + BANDS - WAVE 4 WEEK 1
    SET UP - 90% 1 RM TOTAL
    45% ON BAR, 25% RED BANDS, 30% WEIGHT RELEASERS
    5-10 SEC ECCENTRIC + 3 SPEED REPS = 1 SET
    BAR 95LBS + RED BAND + 60LBS WEIGHT RELEASER 9 X 3

    DYNAMIC BENCH WITH WEIGHT RELEASERS - YouTube

    SUPPLEMENTAL LIFT - MILITARY PRESS
    TOP SET 70LB X 8
    DROP SET 55LB X 8

    ACCESSORY LIFT - SWISS BAR JM PRESS
    95 LB X 8,8,8

    ACCESSORY LIFT - RACK CHIN - REST PAUSE 10
    30LB CHAIN X 10, 6,4

    ACCESSORY LIFT - HANGING LEG RAISE
    12,8,6
    Last edited by lou tuch; 01-23-2023 at 07:41 AM.

  7. #27
    Join Date
    Dec 2022
    Posts
    100

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    1/24/2023 WEEK 7 DAY 2

    MAX EFFORT LOWER

    warm up x 2 rounds - 20-25 reps
    standing cable ab pulldowns 70lb
    seated ham curls 70 lb
    face pulls 50
    bent knee rev hypers no wt.
    bw squats

    MAIN LIFT - PAUSED PIN SQUATS
    WORKED UP TO 1 RM, 90% X 3, 80% X 3
    315LBS X 1, 280LB X 3, 255LB X 3
    MY PROGRESSION - BAR X 20, 95 X 15, 115 X 10, 135 X 5, 155 X 3, 185 X 2, 215 X 1, 225 X 1, 255 X 1, 275 X 1, 295 X 1, 315 X 1

    video
    paused pin squat 315lb - YouTube

    SUPPLEMENTAL LIFT - SNATCH GRIP RACK PULLS
    315 X 3

    ACCESSORY LIFT - V BENCH BACK EXT
    25LB X 20, 20, 20

    ACCESSORY LIFT - STANDING AB PULLDOWNS
    80 X 15, 15, 15

    NOTE:
    not unhappy about the pin squats
    Last edited by lou tuch; 01-24-2023 at 07:07 AM.

  8. #28
    Join Date
    Oct 2011
    Location
    Paradise Valley, BC
    Posts
    1,929

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    Pin squat looked good Lou!

  9. #29
    Join Date
    Dec 2022
    Posts
    100

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    Quote Originally Posted by skid View Post
    Pin squat looked good Lou!
    thanks..felt good too.

  10. #30
    Join Date
    Dec 2022
    Posts
    100

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    starting strength coach development program
    1/26/2023 WEEK 7 DAY 3

    MAX EFFORT PRESS

    WARM UP X 2 ROUND X 25 REPS
    STANDING AB PULL DOWNS 70LB
    ROPE TRI EXT 70 LB
    ROPE FACE PULLS 50 LB
    BANDED CHEST PRESS - PURPLE BAND
    REV HYPER BENT KNEE NO WT

    MAIN LIFT - PIN BENCH
    230 X 1, 205 X 3, 185 X 5
    PROGRESSION BAR X 20, 95 X 10, 115 X 5, 135 X 3, 155 X 1, 175 X1, 195 X 1, 215 X 1, 230 X 1
    VIDEO
    230 pin press - YouTube

    SUPPLEMENTAL LIFT - SMITH MACHINE OHP - REST PAUSE 10
    90 X 10, 6, 4

    ACCESSORY LIFT - DB ROLLING TRI EXT - REST PAUSE X 12
    35 X 12, 8 4

    ACCESSORY LIFT - PRONE 35% INCLINE DB ROWS - REST PAUSE 20
    60 EA X 20, 14, 6

    ACCESSORY LFIT - PRONE 20% INCLINE DB SHRUGS - REST PAUSE 12
    60LB EA X 12,8,4

    All rest pause sets are done with 15- 20 sec intraset rest.

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