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Thread: Lou Tuch formally Lou T.

  1. #41
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    Dec 2022
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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    2/11/2023
    WEEK 9 DAY 4

    MAX EFFORT UPPER

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

    MAIN LIFT - CLOSE GRIP
    225 X 1, 200 X 3, 180 X 5

    SUPPLEMENTAL LIFT - CABLE INCLINE PRESS - 6 F F METHOD
    With no rest rest I started with 40lb ea side and did 6 reps, 50lb x 6, 60 x 6, 70 x6 (failure) rested 30 seconds, 70 x 10, 60 x f, 50 x f

    ACCESSORY LIFT - STANDING TRX BAND TRI EXT
    30% INCLINE X 15 (F), MOVED FORWARD TO INCREASE INCLINE X 12 (F), MOVE A LITTLE MORE FORWARD TO INCLINE X 10. NO REST

    ACCESSORY LIFT - ROLLING DB TRI EXT - RP 8
    35LB EA. X 8, 5, 3

    ACCESSORY LIFT - SUPERSET X 3 ROUNDS
    BENT REAR LATERALS X F
    BANDED FACE PULLS X F
    BANDED WALL CRAWLS X F
    Last edited by lou tuch; 02-11-2023 at 03:25 PM.

  2. #42
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    2/12/2023 WEEK 9 DAY 5

    DYNAMIC LOWER

    WARM UP X 20 REPS X 2 ROUNDS
    STANDING AB PULLDOWNS
    CABLE FACE PULLS
    SEATED LEG CURLS
    BW SQUATS
    BENT KNEE NO WT REV HYPERS

    MAIN LIFT - SSB SPEED SQUATS - WAVE 3 WEEK 3 - BANDS AND CHAINS
    130LBS ON BAR + RED MINI + 60LB CHAINS 10 X 3

    ACCESSORY LIFT - 1" DEFICIT SUMO DL
    245 X 3

    SUPPLEMENTS LIFT - NORDIC HAM CURLS
    3 X 10

    SUPPLEMENTAL LIFT - PURPLE BAND V BACK EXT
    15 REPS W/BAND + 10 REPS NO BAND X 3

    Note:
    First time doing deficit sumo dl's so I didn't go crazy.

  3. #43
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    2/14/2023 WEEK 10 DAY 1

    DYNAMIC UPPER

    WARM UP X 2 ROUNDS X 25 REPS
    STAND AB CaBLE PULLDOWNS
    FACE PULLS
    ROPE TRI EXT
    BENT KNEE REV HYPERS NO WT
    TRX PUSH UPS

    MAIN LIFT - FLAT BENCH W/WEIGHT RELEASERS
    FORMAT - 5 CT ECENTRIC + 3 SPEED REPS X 9 SETS
    160LBS ON BAR + 64LBS WT RELEASERS

    VIDEO 5ct eccentric plus 3 speed reps. 160lbs on bar + 60lbs on releasers - YouTube

    SUPPLEMENTAL LIFT - MILITARY PRESS - CLUSTER SETS - 30 SEC INTRASET REST
    85 X 4, 1, 1, 1, 1

    ACCESSORY LIFT - HIGH BENCH ROWS ELBOWS OUT - (2) REST PAUSE 8 SETS
    120 X 8,5,3
    100 X 8,5,3

    ACCESSORY LIFT - SMITH MACHINE JM PRESS - (2) REST PAUSE SETS
    120 X 8,5,3
    100 X 8,5,3

    ACCESSORY LIFT - BANDED TRI PUSH DOWNS
    BLUE BAND (HEAVIEST) X 25 REPS
    GREEN BAND X 18
    PURPLE BAND X 15

  4. #44
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    2/15/2023 week 10 day 2

    MAX EFFORT LOWER

    WARM UP X 20 REPS X 2 ROUNDS
    STANDING AB PULLDOWNS
    CABLE FACE PULLS
    SEATED LEG CURLS
    BW SQUATS
    BENT KNEE NO WT REV HYPERS

    MAIN LIFT - BACK SQUAT
    1RM 345 X 1
    90% 310 X 3
    80% 280 X 5
    VIDEO 345lb - YouTube

    SUPPLEMENTAL LIFT = BB RDL
    190 X 8,8,8

    ACCESSORY
    V BENCH BACK EXT
    PURPLE BAND X 20 - NO BAND X F

    NOTE:
    I did not get deep enough on the squat. 345lb beat my last 1 RM in December at which time I did 315. I haven't squatted near 345 since 2016 when I competed and squatted 387.
    Last edited by lou tuch; 02-15-2023 at 11:34 AM.

  5. #45
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    Dec 2022
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    2/16/2023 week 10 day 3

    free day - back and traps

    exercise #1 landmine t bar rows - century set
    60 x 35, 25,17, 13, 6, 4 = 100 reps - 15 sec intraset rest

    exercise #2 wide grip cable pull downs - 6 f f method
    80 x 6, 90 x 6, 100 x6, 110 x 6, 120 x 6 130 x 6rm - no intraset rest - rested 30 seconds started with 6rm @ 130lbs rep to failure, drop to 100 rep to failure, drop to 80 rep to failure

    exercise #3 - seated cable rows - 6 f f method
    80 x 6, 90 x 6, 100 x 6, 110 x 6rm - 110 x f. 90 x f, 70 x f

    superset x 3
    prone incline db shrug 60lb ea db x 12 - 15 until failure is reached
    banded face pulls - 12- 15 until failure is reached.

  6. #46
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    Dec 2022
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    2/18/2023

    WEEK 10 DAY 4 - MAX EFFORT UPPER

    WARM UP X 2 ROUNDS X 25 REPS
    STAND AB CaBLE PULLDOWNS
    FACE PULLS
    ROPE TRI EXT
    PUSH UPS

    MAIN LIFT - BANDED CLOSE GRIP PAUSED FLOOR PRESS
    190 X 1, 170 X 3, 155 X 7

    SUPPLEMENTAL LIFT - 20% INCLINE CHEST PRESS
    135 X 8,7,7

    ACCESSORY LIFT - ROLLING DB TRI EXT - RP 8
    35LB EA SIDE X 8, 5, 3

    NO REST

    BENCH TRI DIPS - BW X 15

    CABLE REAR DELT FLY - 6 F F
    20 X 6, 25 X 6, 30 X 6, 35 X 6, 40 X 6RM - 40 X F, 30 X F, 20 X F

  7. #47
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    2/19/2023 WEEK 10 DAY 5

    DYNAMIC LOWER
    WARM UP X 20 REPS X 2 ROUNDS
    STANDING AB PULLDOWNS
    CABLE FACE PULLS
    SEATED LEG CURLS
    BW SQUATS
    BENT KNEE NO WT REV HYPERS

    MAIN LIFT - SSB SPEED BOX SQUATS - WAVE 4 WEEK 1
    180 X 8 X 2

    SUPPLEMENTAL LIFT - 1" DEFICIT SUMO DL
    255 X 6 X 1

    ACCESSORY LIFT - NORDIC HAM CURLS
    BW + PURPLE BAND 3 X 8

    ACCESSORY LIFT - V BENCH BACK EXT BLACK BAND
    3x50

    NOTE:
    I was very unhappy with my shit squat earlier in the week (345 x 1). Form was terrible. too much knee travel. didn't keep my knees out. all around shit.
    I decided to break down my squat by going back to low box squats on DE days. Today I start with just the bar @ 55% of 1rm for 3 weeks. Next wave will be with bands. The last wave will be with both bands and chains. Each wave is 3 weeks. That gives me 9 weeks to get my squat form tighter. Also on ME days I will add more Pin squats and paused squats.
    Last edited by lou tuch; 02-19-2023 at 08:24 AM.

  8. #48
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    Dec 2022
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    2/21/2023 Week 11 Day 1

    Dynamic Upper

    WARM UP X 2 ROUNDS X 25 REPS
    STAND AB CaBLE PULLDOWNS
    FACE PULLS
    ROPE TRI EXT
    PUSH UPS

    Main Lift - flat bench w/ wt releasers
    Formatt - (1) 5ct eccentric + 3 speed reps = 1 set
    Weight on bar 170lb + 60lb total on wt releasers 9 x 3

    Supplement lift - Military Press - RP 5
    85 x 5, 3, 2 - 20 second rest between sets

    Accessory lift - high flat bench prone wide grip row - (2) RP 8
    120 x 8,5,3 - 20 sec intraset rest
    rest 20 seconds
    100 x 8,5,3

    Accessory lift
    smith machine JM press (2) RP 8
    125 x 8,5,3
    105 x 8,5,3

    Accessory lift - standing cable ab pulldowns - 6 F F
    50 x 6, 60 x 6, 70 x 6, 80 x6, 90 x 6rm - 90 x F, 70 x F, 50 x F

  9. #49
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    Dec 2022
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    I had a shit week of training last week. Was only able to put in one session. I had some oral surgery on Tuesday and spent the rest of week dealing with some issues.

    2/27/2023
    Day 1 new revamped workout template. I will still be doing conjugated but am tweaking some things. I run the last template for about 11 weeks to get a feel for it. Now I am looking to make some changes and add more intensity to the main 3 lifts. Also will be adding more accommodating resistance using both overcoming isometric and yielding isometric.

    NEW TEMPLATE
    MAX EFFORT UPPER
    DOUBLE STIMULATION
    MAX EFFORT LOWER
    DOUBLE STIMULATION
    DYNAMIC UPPER
    DYNAMIC LOWER

    WARM UP X 2 ROUNDS X 25 REPS
    STAND AB CaBLE PULLDOWNS
    FACE PULLS
    ROPE TRI EXT
    PUSH UPS

    MAX EFFORT UPPER
    MAIN LIFT - CT COUNT PAUSED FLAT BENCH
    220 X 1, 195 X 3, 175 X 5

    SUPPLEMENTAL LIFT
    SMITH MACHINE INCLINE - (2) REST PAUSE SETS
    120 X 10, 6, 4
    100 X 8,5,3

    ACCESSORY LIFT - ROLLING DB TRI EXT - (2) DROP SETS X 3
    40 X F, 35 X F, 20 X F X 3 ROUNDS

    HIGH BENCH FLAT DB ROWS ELBOWS OUT (2) REST PAUSE SETS
    60 X 8,5,3
    40 X 8,5,3

  10. #50
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    Dec 2022
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    starting strength coach development program
    2/28/2023 day 2 double stimulation

    db banded flat chest press
    25lb db + (1) yellow + (1) red mini bands x 30,30,30
    3030 tempo

    t bar row banded - 2 ct isometric contraction + 5ct eccentric
    50lbs + black mini band x 12,12,12

    front raises - standing cable rope 60lbs x 12, 12,12

    v bar tri ext - 6 f f
    no rest between 50 x 6, 60 x 6, 70 x 6, 80 x 6, 90 x 6, 100, x 6 110 x 6, 120 x 6rm...rest 30 secs...120 x f, 90 x f, 60 x f - with no rest between

    hanging leg raise bw x 10. Abs cramped up

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