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Thread: Lou Tuch formally Lou T.

  1. #61
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    • starting strength seminar jume 2024
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    • starting strength seminar october 2024
    3/8/2023 WEDNESDAY WEEK #2 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

    A - SQUAT OVERCOMING ISOMETRICS @ JUST ABOVE 90 DEGREE
    4 X 6 SEC HOLDS
    VIDEO Squat overcoming isometric hold - YouTube

    B - FRONT SQUAT - RAMP UP TO 3 RM
    BAR X 10, 110 X 5, 150 X 3, 170 X 3, 190 X 3, 210 X 3, 220 X 3
    VIDEO Front squat 220 - YouTube

    C - YATES DEAD LIFT
    225LBS X 6,6,6,6

    D1 - RUSSIAN KETTLE BELL SWING
    60 X 10,10,10
    D2 - REV HYPERS 100 X 15,15,15
    D1 & D2 ALTERANTED

    E1 - CHEAT BB SHRUGS - 2 CT CONTRACTION HOLD
    275LB X 6,6,6
    E2 - STANDING LOW CABLE SHRUG - 3030
    150 X 12,12,12
    E1 & E2 ALTERNATED

    FRONT SQUAT @ 220 IS 20LB INCREASE FROM LAST WEEK. ALSO 60LB INCREASE FROM DECEMBER.

  2. #62
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    Paradise Valley, BC
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    Strong work Lou! At some point I'll have to try front squats with the SSB bar

  3. #63
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    Dec 2022
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    Quote Originally Posted by skid View Post
    Strong work Lou! At some point I'll have to try front squats with the SSB bar
    THANKS MAN

    3/10/2023 WEEK #2 dAY #6

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

    BUFFLO BAR SPEED BENCH
    180 X 3,3,3,3,3,3 - 45 SEC INTRASET REST

    SEATED SMITH MACHINE OHP 4020
    95 X 8, 6, 5

    SUPERSET #1 X 3 ROUNDS
    INCLINE DB BANDED PRESS 4020
    25LB EA + BLK MINI X 15, 13, 11
    FEET ELEVATED PUSHUPS REV GRIP - PLYO TYPE EXPLOSIVE
    ELEVATED X FAILURE, DROP TO FLOOR STANDARD PUSHUP X F, SISSY X F = 1 SET X 3

    SUPERSET #2 X 3 ROUNDS
    SEATED BENT OVER REAR DELT LATERALS
    25LB EA X 15,15, 13
    STANDING DB SIDE ISOMETRIC HOLDS - I MOVE THE DB AWAY FROM MY SIDE ABOUT 12" STRAIGHT ARM AND HOLD THE CONTRACTION FOR 30 SECONDS
    60 LB EA X 30 SEC HOLD

    SUPERSET #3 X 3 ROUNDS
    POWER SHRUGS 2 CT CONTRACTION
    275 X 5,5,5
    CABLE SEATED ROUNDS 2 CT CONTRACTION
    160 X 12, 10,10
    Last edited by lou tuch; 03-10-2023 at 05:05 PM.

  4. #64
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    Dec 2022
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    3/11/2023 WEEK #2 DAY #6

    DYNAMIC 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 VEST X 5,5,5,5

    SSB SPEED BOX SQUATS
    190 X 3,3,3,3,3,3

    2" DEFICIT BLDL
    305 X 1,1,1,1

    SUPERSET #1 X 3
    VERTICAL JUMPS
    BW X 5,5,5
    HIP BELT SQUATS 4020
    160 X 10,10,10

    SUPERSET #2 X 3
    DB RDL
    65EA X 10,10,10
    V BENCH HAM/GLUTE FOCUS EXT
    BW X 12,12,12

    SEATED AB STICK TWIST X 100

  5. #65
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    Dec 2022
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    3/13/2023 Week #3 Day #1

    MAX EFFORT UPPER

    WARM UP 20 REPS X 2 ROUNDS
    STANDING CABLE AB PULL DOWNS
    ROPE TRI PUSH DOWNS
    ROPE FACE PULLS
    PUSH UPS
    REV HYPERS

    MAIN LIFT - FLAT BENCH OVERCOMING ISOMETRIC HOLD
    WITH BAR MID WAY ROM ON PINS MOVE BAR 1" AND HOLD FOR 6 SEC
    RAMP UP WT TO 215 X 1 ISOMETRIC HOLD 1" OFF PINS
    VIDEO 205 isometric hold 1" off pin - YouTube
    VIDEO IS 205. I did do 215 next set but didn't record it.

    CLOSE GRIP FLOOR PRESS
    RAMP UP TO 2 RM
    205 X 2

    MILITARY PRESS
    90 X 6,6,6

    BENT OVER ROW
    190 X 6,6,6
    SMITH MACHINE DEAD STOP ROWS ELBOWS OUT 2 CT PAUSE AT CONTRACTION
    95 X 10,10,10
    ALTERNATED BETWEEN BENT OVER ROWS AND SM DEAD STOPS WITH 60 SEC REST BETWEEN

    ROLLING DB TRI EXT (2) DROP SETS X 3 SETS
    30 X 15, 20 X 10
    30 X 10, 20 x 8
    30 X 6, 20 x 8
    Last edited by lou tuch; 03-13-2023 at 10:20 AM.

  6. #66
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    Dec 2022
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    3/14/2023 week 3 day 2

    Double Stimulation

    DB INCLINE CHEST PRESS
    35 X 30, 25,18 3030 TEMPO

    T BAR ROWS 2 CT CONTRACTION HOLD 3 CT ECCENTRIC
    85 X 12,12,10

    PRONE INCLINE DB SWINGS -CENTURY SET- 12 INCH SWING - PRONATED GRIP - REAR DELTS
    65 EA X 45, 25, 15, 10 , 5
    The rest period is equal to the rep count. First 45 reps = 45 sec rest, 25 reps = 25 sec rest etc.

    V HANDLE TRI PUSH DOWNS - 6 F F METHOD
    70 X 6, 80 X 6, 90 X 6, 100 X 6, 110 X 6, 120 X 6RM REST 30 SECOND...120 X 12, 90 X F, 70 X F

    SUPER SET X 3 ROUNDS
    DB SHRUGS 2 CT CONTRATION HOLD
    65 EA X F (12-15 REPS)
    BANDED FACE PULLS 2 CT HOLD X F (12-15)

  7. #67
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    Dec 2022
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    3/15/2023 Week #3 Day #3

    MAX EFFORT LOWER

    SQUAT OVERCOMING ISOMETRICS - PIN SET MID RANGE WITH 6 SEC HOLD
    RAMPED UP TO 1 RM MOVING BAR 1" OFF PINS - HOLD FOR 6 SEC
    295 X 1

    FRONT SQUATS - RAMP UP TO 2 RM
    240 X 2

    GOOD MORNINGS
    130 X 5,5,5,5

    NORDIC HAMS
    BW X 10,10,10

    REV HYPERS
    50 X 20,20,20

    ABS SEATED STICK TWIST X 100

  8. #68
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    Dec 2022
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    3/17/2023 week #3 day #4

    Dynamic upper

    WARM UP 20 REPS X 2 ROUNDS
    STANDING CABLE AB PULL DOWNS
    ROPE TRI PUSH DOWNS
    ROPE FACE PULLS
    PUSH UPS
    REV HYPERS

    BUFFALO BAR SPEED BENCH
    185 X 3,3,3,3,3,3

    DEAD STOP EZ BAR LYING TRI EXT (2) REST PAUSE 6
    80 X 6,4,2 - 20 SEC REST BETWEEN SETS
    20 SEC REST
    70 X 6,4,2

    SMITH MACHINE SEATED OHP - (2) REST PAUSE 6 SETS - PINS SET UP EYE LEVEL - 4020
    90 X 6,4,2 - 20 SEC REST BETWEEN SETS
    20 SEC REST
    80 X 6,4,2

    INCLINE DB PRESS - 4020
    35LB X 12, 12, 12

    E1 - SNATCH GRIP HIGH PULLS
    95 X 5,5,5

    E2 - SEATED CABLE ROW - 4020
    160 X 12,12,12

    E1 & E2 ALTERNATED sets

    Week 2 of doing snatch grip high pulls and still getting comfortable with them. Going light for now but adding a few lbs ea session.

  9. #69
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    Dec 2022
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    3/18/2023 week 3 day 5

    dynamic lower

    jump squats - 40 lb wt vest x 5,5,5,5

    buffalo bar speed squats wk #1
    175 (50% 1rm) x 3,3,3,3,3,3

    2" deficit bldl - week 2
    315 x 1,1,1

    d1 18" box jump x 5,5,5
    d2 leg press - 4020
    230 x 12,12,12

    alternated d1 & d2

    e1 v bench ext banded - feet off platform and toes point out - ham and glute focus
    12,12,12
    e2 bb rdl 4020
    185 x 10,10,10

    alternated e1 & e2

  10. #70
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    Dec 2022
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    starting strength coach development program
    3/20/2023 week 4 day 1

    MAX EFFORT UPPER

    WARM UP 20 REPS X 2 ROUNDS
    STANDING CABLE AB PULL DOWNS
    ROPE TRI PUSH DOWNS
    ROPE FACE PULLS
    PUSH UPS
    REV HYPERS

    FLAT BENCH OVERCOMING ISO - PIN SET MID RANGE - WORK UP TO 1 RM - MOVE BAR OFF PINS TO LOCKED THEN LOWER 5 CT ECCENTRIC
    240 X 1

    CG FLOOR PRESS PAUSE @ BOTTOM- RAMP UP TO 1 RM - 90% X 3, 80% X 5
    220 X 1, 195 X 3, 175 X 5

    SM MACHINE DEAD STOP ROWS (THINK PENDLAY) 2 CT HOLD CONTRACTION
    110 X 10, 10, 10

    ROLLING DB TRI EXT
    35 EA X 20, 14, 9

    Note:
    Had Military press in the workout but decided not to do them. My left shoulder has been cranky. May do them tomorrow

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