Lou Tuch formally Lou T.

[Daniel Babbitt]

On track to compete?

[lou tuch]

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.

[Daniel Babbitt]

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.

[lou tuch]

Your post in the above thread led me to your Training Log.

cool man.

[lou tuch]

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

[lou tuch]

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

[lou tuch]

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

[lou tuch]

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

[lou tuch]

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

[lou tuch]

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