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Thread: Lou Tuch formally Lou T.

  1. #1
    Join Date
    Dec 2022
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    100

    Default Lou Tuch formally Lou T.

    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    • starting strength seminar october 2024
    It has been several years since I have posted. Since Covid, I have been struggling to get my training back to some consistency.

    I started using a modified version of Westside recently to break up the heavy stuff so my joints don't get beat up.

    Today is the first day I am posting my training. Hopefully I will find inspiration by reading your training. Also, I am getting the itch to compete again. I am thinking April 2023 in Brooklyn. The last time I competed there 2016 I set a squat record.
    I don't realistically think I can do that again but it gives me something to strive for.

    I built a 1000 sf gym in my basement so I have everything I need. NO more gyms for me.

    WEEK 3 DAY 1
    Monday 12/26/2022
    DYNAMIC EFFORT UPPER BODY
    MAIN LIFT - SPEED BENCH 10 X 3 125 LBS + 1 RED MINI BAND EA SIDE
    ACCESSORY MULTI JOINT - 30% INCLINE 1 TOP SET 135 lbs X 7- 1 DROP SET 120lbs X 5
    ACCESSORY MULTI JOINT - JM PRESS REST PAUSE 8 - 80 LBS X 8, 5, 3
    ACCESSORY SINGLE JOINT - HIGH CABLE REAR DELT CROSS OVERS - I work up to a heavy set of 6 reps to failure. Rest 30 seconds. using the same wt hit it to failure, drop 20% hit to failure, drop another 20% hit to failure.
    Last edited by lou tuch; 01-02-2023 at 07:59 AM.

  2. #2
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    WEEK 3 DAY 2 MAX EFFORT LOWER
    MAIN LIFT - SSB GOOD MORNING 1 X 3 160LB
    SUPPLEMENTAL - FRONT SQUATS 3 X 5 160LB
    ACCESSORY - GHR BAND 3 X 12
    ACCESSORY - REV HYPERS 3 X 20 - 90LB, 110LB, 120LB
    ACCESSORY - HANGING LEG RAISE TOES TO HEAD 3 X F

    NOTE: SSB = SAFETY SQUAT BAR.
    I have not done front squats in years. I used the SSB. much better than straight bar.

    week training set up
    day 1 dynamic upper
    day 2 max effort lower
    day 3 upper back/lats GPP
    day 4 max upper
    day 5 dynamic lower
    day 6 upper back/lats GPP
    day 7 rest.
    Last edited by lou tuch; 01-02-2023 at 07:58 AM.

  3. #3
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    Dec 2022
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    WEEK 3 DAY 3
    LATS, UPPER BACK, HIIT

    T BAR ROW - CENTURY SET (100 REPS) 60 lbs. I use a weight where I get about 30- 40 reps to failure. rest 20 secs, go again, rest 20 go again until I hit 100 reps
    here is what is looked like - 40, 55, 65, 74, 83, 89, 93, 96, 100

    RACK CHINS - RP 8 - 30 LB CHAIN - 8,5,3 REST 20 SEC RP 6 BW 6,4,2

    REST PAUSE 8 - PICK A WEIGHT WHERE I FAIL @ 8 REPS, REST 20 SEC GO AGAIN, REP TO FAILURE ABOUT 6 REPS, REST 20 SEC GO AGAIN TO FAILURE ABOUT 3 REPS. REST 20 DROP WEIGHT AND REPEAT.
    WITH REST PAUSE THE IDEA IS THE SECOND AND THIRD SETS SHOULD EQUAL THE FIRST SET.

    POWER SHRUGS - (2) DROP SETS
    WORKED UP TO 8 REPS (FAILURE) 295 LBS. DROPPED TO 245 REP TO FAILURE ABOUT 10 REPS. DROPPED TO 205 REP TO FAILURE ABOUT 12 REPS

    HIIT COMPLEX - 4 ROUNDS - 30 SECS ALL OUT - 10 SEC REST.
    80 LB SAND BAG CARRY
    COMBAT ROPE SWINGS
    14LB MEDICINE BALL SIDE TWIST BALL SLAM AGAINST WALL
    Last edited by lou tuch; 01-02-2023 at 07:58 AM.

  4. #4
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    Dec 2022
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    Week 3 day 5 12/30/02

    dynamic effort lower
    main lift - ssb speed box squat 10 x 2 @ 170lb + red mini ea side
    supplemental - bb rdl 4 x 8,8,8,10 @ 185
    accessory - rev hypers 3 x 8 @ 180lb - controlled no excess swinging
    accessory - hanging leg raise toes above head 3 x 8 @ bw

    music on pandora - sammy hagar

    my warm up circuit for lower body day - 20 reps all exercises x 2 - 4 cycles depending how I Feel
    standing cable ab pulldowns
    face pulls
    seated leg curls
    bent knee no wt rev hypers

    upper body warm up - 20 reps all exercises x 2 - 4 cycles depending how I Feel
    standing cable ab pulldowns
    rope face pulls
    rope tri ext
    bent knee no wt rev hypers
    Last edited by lou tuch; 01-02-2023 at 07:57 AM.

  5. #5
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    Dec 2022
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    1/1/2023
    WEEK 4 DAY 1 DYNAMIC EFFORT UPPER

    WARM UP - 25 reps ea x 2-4 rounds no rest
    standing cable ab pull downs
    rope tri ext
    rope face pulls
    bent knee rev hypers no weight

    SPEED BENCH WITH CHAINS - 9 X 3 @ 120LB + 30LB CHAIN EA SIDE

    30% INCLINE 5,5,5,5, 8 @ 140 LB

    JM PRESS - REST PAUSE 8 - 8, 5, 3 @ 95LBS

    SEATED DB OHP - RUN THE RACK - 10, 15, 20, 25, 20, 15, 10 X F all sets no counting reps - no rest

    STANDING CABLE AB PULL DOWNS 3 X F @ 70LB

    Note:
    For the inclines on the last set I felt stronger than the previous sets, as I reached the 5th rep I felt I could do more so I rep to one rep short of failure and finished at 8 reps.
    I typically do this because I don't like leaving reps in the gym.

    next session I will add more than the 5% I typically do. Next Week is the last week of using this exercise. Will switch to either, CGBP, Floor Press or OHP.
    Last edited by lou tuch; 01-02-2023 at 08:18 AM.

  6. #6
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    Week 4 day 2 unofficial rest day

    lats/traps

    superset #1 x 3 rounds
    banded t bar rows - 5 ct eccentric 6reps @ 70 + band
    20% incline prone seal db rows 8 reps @ 50lb ea

    superset #2 x 3 rounds
    high flat bench chest supported multi grip bar rows 8 reps @ 115 lb
    close grip pulldowns 8 reps @ 180lb

    traps - 1 top set + 2 drops sets
    power shrugs 315lb x 6 reps, 275 x 8 reps, 225 x 10 reps
    only rest between ea set was time to remove plates.

    Hiit 10 rounds 30 sec all out 10 sec
    combat rope
    14lb medicine ball slam - back toward wall twist slam
    Last edited by lou tuch; 01-03-2023 at 08:48 AM.

  7. #7
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    Dec 2022
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    1/4/2023
    WEEK 4 DAY 3 - MAX EFFORT LOWER
    WARM UP X 3 ROUNDS - ALL DONE FOR 20 + REPS
    STANDING CABLE AB PULLDOWNS
    ROPE ST ARM PULL DOWNS
    ROPE FACE PULLS
    DB RDL
    BENT KNEE REV HYPERS

    TRAINING
    MAIN - BLDL 355LB X 1, 320LB X 3 both sets done with RPE of 9
    SUPPLEMENTAL - FRONT SQUAT 165LB X 5,5,5
    ACCESSORY - GHR BW X 8,8,8
    ACCESSORY - REV HYPERS 50@ X 15,15,15
    ACCESSORY - ABS HANGING LEG RAISE TOES TO HEAD 10, 9 , 8

    NOTE:
    I had no idea where the weight on the deadlift would stop. I was happy with 355 since I haven't work the dl specifically in awhile. 355 was not a 1rm. I had another rep in me but didn't want to go there. Not at this time. Max Effort is not Max rep.
    When I dl I add DB RDL to my warm up to get some stretch and blood in the hams. The bent knee rev hypers open the hips and warm up the glute and lower erretors.
    Reverse Hypers on ME lower I do kinda lose for higher reps. On DE Lower I use heavier weight and keep things tight.
    I started using the 'Hook Grip' this morning. My thumbs were not pleased.
    Last edited by lou tuch; 01-04-2023 at 11:07 AM.

  8. #8
    Join Date
    Oct 2014
    Location
    New York
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    What are the BLDLs ?

  9. #9
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    Dec 2022
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    Quote Originally Posted by BrooklynJerry View Post
    What are the BLDLs ?
    bent leg dead lifts or competition dead lifts.

    How are you doing? I've been visiting your log to catch up on your training.

  10. #10
    Join Date
    Dec 2022
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    starting strength coach development program
    1/5/2023 WEEK 4 DAY 4
    LATS/TRAPS/GPP

    WARM UP x 3 rounds X 20 - 25 REPS
    STANDING AB CABLE PULL DOWNS 70 LBS
    V BENCH BACK EXT 14LB MEDICINE BALL
    BAND PULL APARTS

    SUPER SET X 3
    BB ROWS 185LBS X 5 5 5
    30% INCLINE PRONE DB ROWS 50LB EA X 10, 10, 10

    WIDE GRIP SEATED ROWS
    180LB X F @ 10 reps
    140 X F @ 12 reps
    100 X F @ 12 reps
    I worked up to a heavy set of 6 reps working the rack down like this:
    100 x 6, 120 x6, 140 x 6, 160 x 6, 170 x 6, 180 x 6. Last set of 180 x 6 reps was to failure. No rest between these sets. Than I took 30 second rest and starting with 180 I repped to failure about 10 reps, no rest drop to 140 repped to failure, no rest dropped to 100 repped to failure.
    I went wide grip to get more scapula retracting and hit the upper back, Rhombs. Love the swole feeling I get within about 1 hour in my upper back.

    GPP
    SUPER SET x 3
    80 lb Sandbag carry for 25 yards + Hise Shrugs 100lbs x F + face pulls 40 lbs

    Weighted vest 40lbs on treadmill turned off @ 3 degree incline for 100 steps x 3 - 60 second sec rest between. I walked using as much hamstring and glute by digging my heels in and pull like a ham curl.
    Last edited by lou tuch; 01-05-2023 at 07:53 AM.

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