Lou Tuch formally Lou T.

[lou tuch]

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

[lou tuch]

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.

[lou tuch]

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

[lou tuch]

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.

[lou tuch]

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.

[lou tuch]

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

[lou tuch]

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.

[lou tuch]

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

[lou tuch]

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

[lou tuch]

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