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Thread: Lou Tuch formally Lou T.

  1. #51
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    Apr 2016
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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    On track to compete?

  2. #52
    Join Date
    Dec 2022
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    Quote Originally Posted by Daniel Babbitt View Post
    On track to compete?
    HI Daniel,
    thanks for your interest. It is very hard for me to say to be honest. My bench has recovered nicely as I am only about 10lb - 15 lb from my 2016 competition 1RM which was 243lbs. I'm Not saying in need to get to 243 since I am 6 years older. So I feel pretty good about that.
    as for my squat and deadlift, I have a ways to go to feel like I can compete on a high level. My seem arrogant but if I don't think I have a shot to win, I'll stay home and keep get stronger until I do.
    My squat form is really shit right now. The 2 year lay off from training has set me back and at 66yrs old, the road back has its challenges.

    thanks so much for asking.

    I'll find your log and to see what your up to.

  3. #53
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    Apr 2016
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    Quote Originally Posted by lou t View Post
    I suggested down a post or 2 what I used to help. Another thought would be to do some pin squats. Set the pins at a height so you know when the bar touches the pins your depth is there.
    Your post in the above thread led me to your Training Log.

  4. #54
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    Dec 2022
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    Quote Originally Posted by Daniel Babbitt View Post
    Your post in the above thread led me to your Training Log.
    cool man.

  5. #55
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    Dec 2022
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    3/1/2023 DAY 3 MAX EFFORT LOWER +

    WArm up - 20 reps x 2 rounds
    standing cable ab pulldowns
    rope face pulls
    leg curls
    bw squats
    bent knee no wt. rev hypers

    MAIN LIFT PAUSED PIN SQUATS
    295 X 1
    VIDEO 295 x1 - YouTube
    265 X 3
    240 X 5
    VIDEO 3rd set 245 - YouTube

    SUPPLEMENTAL LIFT - FRONT SQUATS - RAMP TO 3RM
    200 X 3
    VIDEO 200 x 3 - YouTube

    SUPERSET #1 X 3 ROUNDS
    RUSSIAN STYLE KB SWINGS 60LBS X 12
    REV HYPERS 120 X 12

    SUPERSET #2 X 3 ROUNDS
    SEATED BENT OVER REAR DELT SWINGS 40L X 12 - 3030 TEMPO
    BB POWER SHRUGS 275 X 4
    Last edited by lou tuch; 03-01-2023 at 08:50 AM.

  6. #56
    Join Date
    Dec 2022
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    100

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    3/2/2023 THURSDAY

    DOUBLE STIMULATION

    LEG PRESS
    180 X 30,30,30

    SEATED CABLE ROW - 2 CT CONTRACTION 5 CT ECCENTRIC
    160 X 12,12,12

    STANDING SHRUG/ROWS (for lack of a better name)
    150 x 12,12,12
    VIDEO no name shrugs - YouTube

    TRISET - 3 ROUNDS X 12 REPS EA.
    STANDING CABL AB PULLDOWNS 80LBS
    TRX JACK KNIFES
    BANDING SIDE CRUNCHES

  7. #57
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    Dec 2022
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    3/3/2023 FRIDAY DAY 5

    DYNAMIC UPPER

    WARM UPS X 2 ROUNDS - 25 REPS
    STANDING AB PULL DOWNS 90LBS
    ROPE TRI PUSH DOWNS 70LBS
    ROPE FACE PULLS 50 LBS

    PUSH PRESS
    75 X 5,5,5,5
    Haven't done these in years. kept it light

    Buffalo bar flat bench speed reps
    175 x 3,3,3,3,3,3

    Smith machine seated ohp 4020
    90 x 6,6,6

    superset #1 x 3 rounds
    incline db banded press
    25lb ea +black mini - 4020 x 12,12,12
    Feet elevated rev grip push ups x F,F,F

    superset #2 x 3 rounds
    purple band face pulls 2 ct contraction x 12
    Banded spider crawls x 3 x's up and down wall
    Exercise Index - Spider Crawls For Rotator Cuff health - YouTube


    superset #3 x 3 rounds
    Snatch grip high pulls 65 x 5,5,5
    haven't done these in awhile kept it light
    Standing low cable rows 2 ct contraction 120 x 10,10,10
    Last edited by lou tuch; 03-03-2023 at 09:48 AM.

  8. #58
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    Dec 2022
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    3/4/2023 Saturday Day #6

    Dynamic Effort Lower

    WArm up - 20 reps x 2 rounds
    standing cable ab pulldowns
    rope face pulls
    leg curls
    bw squats
    bent knee no wt. rev hypers

    Jump Squats 40lb weighted Vest 5,5,5,5

    SSB Speed Box Squats 185 x 3,3,3,3,3,3

    1" Deficit Sumo DL 270 x 1,1,1,1,1,1

    Superset #1
    Hip Belt Squats 4020 100lb x 12,12,12
    Vertical Jumps 5,5,5

    Superset #2
    DB RDL 4020 60 lb wa x 10,10,10
    V bench ext 4020 with glute & hamstring focus 12,12,12

  9. #59
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    Dec 2022
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    3/6/2023 monday day #1 max effort upper

    warm ups x 2 rounds 20- 25 reps
    standing ab pull downs 90lbs
    rope tri push downs 70lbs
    rope face pulls 50 lbs
    push ups

    main lift - flat bench press - overcoming isometric hold @ 90 degree elbow
    4 x 6 seconds holds

    supplemental lift - cg floor press
    205 x 1
    185 x 3
    165 x 5

    accessory lift - military press
    85lbs x 5,5,5,5

    D1 bb bent over rows
    185lb x 5,5,5

    D2 smith machine dead stop rows elbows out 2 ct contraction
    90lb x 10,10,10
    D1 & d2 done alternating sets

    E1 db rolling tri ext
    30lb ea x 30,25,20
    E2 banded tri pushdowns
    3 x 60 seconds

    E1 & E2 done alternating sets
    Last edited by lou tuch; 03-07-2023 at 09:52 AM.

  10. #60
    Join Date
    Dec 2022
    Posts
    100

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    starting strength coach development program
    3/7/2023 Tuesday Week #2 Day #2

    DOUBLE STIMULATION

    A - DB INCLINE BENCH PRESS 30LB X 30,25, 22

    B - BANDED T-BAR ROW - 2 CT CONTRACTION HOLD 5 CT ECCENTRIC + (2) DROP SETS
    75 LB + BLACK BAND X 6,6,6 + 75LB NO BAND X F, 50LB X F

    C - CABLE REAR DELTS - 6 F F
    15 X 6, 20 X 6, 22.5 X 6, 25 X 6, 27.5 X 6RM RESTED 30 SEC - 27.5 X F, 22.5 X F, 15 X F

    D- SMITH MACHINE JM PRESS W/ DEADSTOP (2) REST PAUSE SET
    90 X 10, 6, 4
    80 X 8,5,3

    E1 - SEATED STICK TWIST 3 X 50
    E2 - BANDED SIDE BENDS 3 X 15 EA SIDE

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