Lou Tuch formally Lou T.

[lou tuch]

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.

[skid]

Strong work Lou! At some point I'll have to try front squats with the SSB bar

[lou tuch]

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

[lou tuch]

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

[lou tuch]

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

[lou tuch]

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)

[lou tuch]

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

[lou tuch]

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.

[lou tuch]

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

[lou tuch]

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