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Thread: Lou Tuch formally Lou T.

  1. #31
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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    1/27/2023 WEEK 7

    FREE DAY

    DB PRESS ON STABILITY BALL - REPETITION METHOD
    20LB X 100
    TEMPO
    0303

    WHEN I reached failure I held the DB's at lockout for 10 - 15 sec until I reached 100 reps. I like doing this the day after a ME upper day.

    CIRCUIT X 4 ROUNDS - 30 SEC ALL OUT/ 10 SEC REST = 12 TOTAL
    80 LB SANDBAG CARRY HIGH ON STERNUM
    COMBAT ROPE
    14LB MEDICINE BALL SLAM - BACK TO WALL 3ft from wall - BALL HELD WAIST HIGH - SIDE TWIST ACCELERATE FROM HIPS TO THROW BALL WHILE BRACING ABS- NO HELP FROM ARMS

    20 MINUTE MODERATE WALK ON TREADMILL
    Last edited by lou tuch; 01-27-2023 at 03:11 PM.

  2. #32
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    1/28/2023 WEEK 7 DAY 5

    DYNAMIC EFFORT LOWER - WAVE 3 WEEK 1
    SSB SQUAT 100LB (30% 1RM ON BAR) + RED BAND + 60LB CHAIN
    10 X 3

    SUPPLEMENTAL LIFT - GOOD MORNINGS
    BAR X 5, 80 X 5, 100 X 5, 110 X 5, 120 X 5

    ACCESSORY LIFT - HAMSTRINGS
    GHR - BW X 8,8,8

    ACCESSORY LIFT - V BENCH BACK EXT - CENTURY SET - repetition method
    BW X 65, 80, 87, 95, 100
    10-15 sec rest

    ACCESSORY LIFT - ABS
    STANDING CABLE AB PULLDOWNS (2) REST PAUSE SETS
    90 X 12,8,4
    80 X 12,7,5
    15-20 SEC REST BETWEEN SETS.


    Note:
    I don't have room for a GHR machine so I rigged this up. These are more like Nordic ham curls than GHR

    see video
    my version of GHR without a GHR machine - YouTube

    I was at a gym last week and used a GHR and found it much easier. I didn't need the addition of band assistance. I fact I was holding a 25lb plate.
    I'm thinking it is because with the GHR when you are in the horizontal position as you come up your knee drops down and you get some leverage.
    no so with my set up. I get more hamstring activation this way.
    Last edited by lou tuch; 01-28-2023 at 10:31 AM.

  3. #33
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    Dec 2022
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    1/30/2023 WEEK 8 DAY #1

    DYNAMIC EFFORT - WAVE 3 WEEK 2

    WARM UP X 2 ROUNDS X 25 REPS
    STAND AB CaBLE PULLDOWNS
    FACE PULLS
    ROPE TRI EXT
    BENT KNEE REVE HYPERS NO WT
    DB FLAT PRESS

    MAIN LIFT
    SPEED BENCH WITH 5 - 10 SEC ECCENTRIC OVERLOAD
    105LB ON BAR + RED BAND + 30LB EA WEIGHT RELEASERS 10 X 3 = TOTAL WT 235
    45 SEC REST

    ACCESSORY LIFT - MILITARY PRESS
    75LB X 8,8,8

    ACCESSORY LIFT - BB BENT OVER ROWS
    REST PAUSE 8 - 175 X 8,5,3

    ACCESSORY LIFT - STRAIGHT ARM PULLDOWS
    90, 70, 50 6 F F F
    SET UP - STARTING WITH 50 LBS ON THE CABLE RACK I DID 6 REPS, 60 X 6, 70 X 6, 80 X 6, 90 X 6 ARRIVED AT FAILURE NO REST BETWEEN THESE SETS. THEN RESTED 30 SECONDS STARTING WITH 90LBS TO FAILIURE, NO REST 70 TO FAILURE, NO REST 50 TO FAILURE. BIG ASS PUMP.

    ACCESSORY LIFT - ABS - HANGING LEG RAISES TOE TO HEAD
    RP 8 - 8,5,3
    Last edited by lou tuch; 01-30-2023 at 07:40 AM.

  4. #34
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    Dec 2022
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    1/31/2023 WEEK 8 DAY 2

    MAX LOWER

    WARM UPS 2 ROUNDS 20-25 REPS ALL LIFTS
    STANDING AB PULLDOWNS 80
    ROPE STRAIGHT ARM PULL DOWNS 70
    ROPE FACE PULLS 50
    DB RDL'S 60 EA
    BENT LEG REV HYPERS NO WT.

    MAIN LIFT - 1" DEFICIT DL
    355 X 1 1" deficit DL 355 - YouTube
    320 X 3 1" deficit dl 320 x3 - YouTube

    SUPPLEMENTAL LIFT - SSB FRONT SQUAT
    170 X 8,8,8

    ACCESSORY LIFT - DB RDL
    60 EA X 12,12,12

    ACCESSORY LIFT - REV HYPERS
    CENTURY SET - PROGRESSION
    50LBS 20, 10,10,10,10 = 60 REPS - FAILED TO REACH 100 REPS
    RIGHT SCIATICA STARTED TO INFLAME.

    ACCESSORY LIFT - STANDING CABLE AB PULLDOWWNS
    6 F F METHOD
    STARTING FOR 30LBS ON CABLE RACK X 6 REPS, 40 X 6, 50 X 6, 60 X6, 70 X 6, 80 X6, 90 X 6 - FAILURE REACHED- NO REST BETWEEN THESE SETS.
    RESTED 30 SEC STARTING WITH 90 X F (ABOUT 10), DROP TO 70 X F (ABOUT 15), DROP TO 50 X F (ABOUT 20).
    it is hard to see but I have bumper plates in between the 45lbs hex's to keep the hex's off the floor

    Note:
    used hook grip on the dl. took a few seconds to get the grip right. Not unhappy with the form or speed.
    Last edited by lou tuch; 02-03-2023 at 06:44 AM.

  5. #35
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    Dec 2022
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    2/1/2023 Wednesday

    FREE DAY

    GPP

    seated stick sticks 200 reps (100 ea side)

    superset x 4 rounds - total 100 reps ea
    rev hypers 50 lbs.
    banded good mornings

    treadmill - 40 lb weighted vest x 10 minutes - speed level 3 - incline level 3
    treadmill - weight loss mode level 4 - 20 minutes

    Note:
    when I do GPP I avoid the use of a bar or cables whereby I need to grip.
    My bw is 168lbs + 40lb weight vest. My goal is to get to 20 minutes
    Last edited by lou tuch; 02-01-2023 at 07:06 AM.

  6. #36
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    Dec 2022
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    2/3/2023 WEEK 8 DAY 3

    MAX EFFORT UPPER

    WARM UP X 2 ROUNDS X 20 REPS EA

    STANDING AB PULLDOWNS
    CABLE TRI EXT
    CABLE FACE PULLS
    DB PRESS
    REV HYPER BENT LEG

    MAIN LIFT - 3 CT PAUSE BENCH PRESS
    215 X 1, 195 X 3, 175 X 5

    I got greedy and attempted 225lb and failed. Not unhappy with 215 consider so far this cycle my comp bench 1 rm is 230

    supplemental lift - cable incline chest press - RP 20
    50 ea side x 20,12,8

    accessory lift - smith machine JM press - RP 20
    60 x 20, 12, 8

    accessory lift - high bench db rows with elbows out to hit rear delt - RP 15
    50 ea x 15, 10, 6

    accessory lift - smith machine hise shrugs - RP 20
    185 x 20, 12, 8

    Note:
    main lift progress - 3 ct pause
    bar x 20, 95 x 10, 115 x 8, 135 x 5, 155 x 3, 175 x 1, 195 x 1, 215 x 1, 225 x F

    after I did 215 while I was taking my rest I first considered 220 as the next attempt. The 215 was hard but knew I could add a bit more weight. I wrote in my log 220 but by the time my rest period was over I changed it to 225. The fucking bar never moved off my chest. Epic fail.
    Last edited by lou tuch; 02-03-2023 at 11:27 AM.

  7. #37
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    Dec 2022
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    WEEK 8 DAY 4 DYNAMIC EFFORT LOWER

    WARM UPS 2 ROUNDS 20-25 REPS ALL LIFTS
    STANDING AB PULLDOWNS 80
    ROPE FACE PULLS 50
    SEATED LEG CURLS
    BW SQUATS
    BENT LEG REV HYPERS NO WT.

    MAIN LIFT - SSB SPEED SQUAT - WAVE 3 WEEK 2
    120LB ON BAR + RED MINI + 60LB CHAINS X 10 X 3 - 45 SEC REST

    SUPPLEMENTAL LIFT - GM
    130LBS X 5,5,5


    ACCESSORY LIFT - NORDIC HAM CURLS
    BW X 8,8,8

    ACCESSORY LIFT - REV HYPERS - CENTURY SET
    50LB X 30,25,20,15,10 = 100 reps
    15 SEC REST BETWEEN SETS

    Note:
    Please with today's training. Form on all lifts felt good. I am starting to feel good about the GM in terms of muscle connection.
    No ab training today. right after yesterdays last set of hanging leg raises, I got a severe muscle spasm in my abs. I woke up this morning with very sore abs. As I worked through my warms ups I lightened up the wt to 70 lbs and did a few sets of 25 reps just to get some blood in.
    Last edited by lou tuch; 02-04-2023 at 08:19 AM.

  8. #38
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    Dec 2022
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    2/7/2023 WEEK #9 dAY #1

    DYNAMIC UPPER

    WARM UP X 2 ROUNDS X 25 REPS
    STAND AB CaBLE PULLDOWNS
    FACE PULLS
    ROPE TRI EXT
    BENT KNEE REVE HYPERS NO WT
    DB FLAT PRESS

    MAIN LIFT - OVER LOAD ECCENTRIC + 3 SPEED REPS
    110LBS ON BAR + RED MINI EA SIDE + 30LB WT RELEASES EA SIDE = 100% 0F 1RM
    5 SECOND NEGATIVE FOLLOWED BY 3 SPEED REPS 10 X 3

    VIDEO - eccentric overload plus 3 speed reps - YouTube

    SUPPLEMENTAL LIFT - MILITARY PRESS - 1 TOP SET + (2) DROP SETS
    80 X 6, 70 X 6, 60 X 6 NO REST BETWEEN SETS

    ACCESSORY LIFT - SMITH MACHINE JM PRESS (2) RP 8
    FIRST RP 8 - 100LBS X 8,5,3
    SEC RP 8 - 80LBS X 8,5,3
    15 SEC REST BETWEEN ALL SETS

    ACCESSORY LIFT - BANDED TRI PUSH DOWNS
    BLUE, GREEN, PURPLE BANDS AS SUPER SET - ALL SETS TO FAILURE X 3 ROUNDS

  9. #39
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    Dec 2022
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    2/9/2023 week 9 day 2

    MAX EFFORT LOWER

    WARM UPS 2 ROUNDS 20-25 REPS ALL LIFTS
    STANDING AB PULLDOWNS 80
    ROPE FACE PULLS 50
    SEATED LEG CURLS
    BW SQUATS
    BENT LEG REV HYPERS NO WT.

    MAN LIFT - GOOD MORNINGS
    175 LB X 3

    VIDEO GOOD MORNING 175 X 3 - YouTube

    SUPPLEMENTAL LIFT - FRONT SQUAT
    180 X 5,5,5

    VIDEO SSB FRONT SQUAT 180 X 5 - YouTube

    ACCESSORY LIFT - BB RDL'S
    185 X 8,8,8

    Note:
    abbreviated workout this morning. Haven't sleep much in 4 days. Taking care of sick pet.

  10. #40
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    Dec 2022
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    starting strength coach development program
    2/10/2023 week 9 day 3

    FREE DAY

    BB ROWS (2) RP 8 SETS
    1ST RP 8 155 X 8,5,3 15 sec rest between
    20 sec rest
    2nd RP * 135 x 8,5,3 15 sec rest between

    RACK CHINS - (2) RP 8 SETS
    1st RP 5 bw + 40lbs x 5,3,2
    20 sec rest
    2nd RP 5 bw x 5,3,2

    REVERSE HYPERS
    CENTURY SET = 100 TOTAL RESTS DONE AS CLUSTER SETS - 15 SEC REST BETWEEN
    50LBS X 30, 25, 20, 12, 8, 5 = 100 REPS

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