Lou Tuch formally Lou T.

[lou tuch]

1/17/2023 week 6 day 2

max effort lower

SPEED BIKE - 2 MINUTES LIGHT PEDAL

warm up x 2 rounds - 20-25 reps
standing cable ab pulldowns
seated ham curls
face pulls
v bench back ext

main lift - ssb good mornings
bar (60lbs) x 10, 80 x 7, 100 x 5, 120 x 3, 140 x 3, 160 x 3, 170 x 3

supplemental lift - ssb front squat
170lb x 8,8,8

accessory lift - ghr
bw x 10,10,10

accessory lift - standing ab pulldowns
90lb x 12, 80 x 10, 80 x 8

music - sammy hagar - aerosmith

[Satch12879]

Welcome back, Lou!

[lou tuch]

Welcome back, Lou!

Hey man, how are you? thanks for checking in.
went looking for your log and coudnt locate it

[lou tuch]

1/19/2023 WEEK 6 DAY 4

MAX EFFORT UPPER

WARM UP X 2 ROUND X 25 REPS
STANDING AB PULL DOWNS 70LB
ROPE TRI EXT 70 LB
ROPE FACE PULLS 50 LB
BANDED CHEST PRESS - PURPLE BAND
REV HYPER BENT KNEE NO WT

MAN LIFT 35% INCLINE PRESS
155 X 1, 140 X 3, 130 X 6
MY PROGRESSION - BAR X 20, 65 X 15, 85 X 10, 95 X 5, 115 X 3, 135 X 1, 145 X 1, 155 X 1

SUPPLEMENTAL LIFT - CLOSE GRIP FLOOR PRESS - PAUSED
155 X 8,8,8

SUPERSET DB ROWS & SHRUGS X 3
ACCESSORY LIFT - 35% INCLINE SEAL DB ROWS
60 EA SIDE X 20, 15,10
ACCESSORY LIFT - 35% INCLINE DB SHRUGS
60 EA SIDE X 15,10, 5


ACCESSORY LIFT - HANGING LEG RAISE
BW X 12,10

GPP - COMBAT ROPE - TABATA STYLE
12 ROUNDS 20/10

NOTE;
was planning on doing rolling tri ext but decided while I was doing the main lift I decided to do floor press.
I did the combat rope to get shoulder work in without a lot of intensity.

[lou tuch]

1/21/2023 WEEK 6 DAY 5

DYNAMIC LOWER

warm up x 2 rounds - 20-25 reps
standing cable ab pulldowns 70lb
seated ham curls 70 lb
face pulls 50
bent knee rev hypers no wt.
bw squats

main lift
ssb speed squats - chains
155lb + 60lb chains 10 x 3 - 45 sec rest

supplemental lift
speed dl
205lb + 60lb chains 6 x 1 - 45 sec rest

accessory lift
hamstring - GHR bw x 8,8,8

accessory lift
lower back - banded v bench back ext 3 x 15

accessory lift abs
standing ab pulldowns
80lb x 8,8

[lou tuch]

1/23/2023 WEEK 7 DAY #1

DYNAMIC UPPER

WARM UP X 2 ROUND X 25 REPS
STANDING AB PULL DOWNS 70LB
ROPE TRI EXT 70 LB
ROPE FACE PULLS 50 LB
BANDED CHEST PRESS - PURPLE BAND
REV HYPER BENT KNEE NO WT

MAIN LIFT - SPEED BENCH W/ WEIGHT RELEASERS + BANDS - WAVE 4 WEEK 1
SET UP - 90% 1 RM TOTAL
45% ON BAR, 25% RED BANDS, 30% WEIGHT RELEASERS
5-10 SEC ECCENTRIC + 3 SPEED REPS = 1 SET
BAR 95LBS + RED BAND + 60LBS WEIGHT RELEASER 9 X 3

DYNAMIC BENCH WITH WEIGHT RELEASERS - YouTube

SUPPLEMENTAL LIFT - MILITARY PRESS
TOP SET 70LB X 8
DROP SET 55LB X 8

ACCESSORY LIFT - SWISS BAR JM PRESS
95 LB X 8,8,8

ACCESSORY LIFT - RACK CHIN - REST PAUSE 10
30LB CHAIN X 10, 6,4

ACCESSORY LIFT - HANGING LEG RAISE
12,8,6

[lou tuch]

1/24/2023 WEEK 7 DAY 2

MAX EFFORT LOWER

warm up x 2 rounds - 20-25 reps
standing cable ab pulldowns 70lb
seated ham curls 70 lb
face pulls 50
bent knee rev hypers no wt.
bw squats

MAIN LIFT - PAUSED PIN SQUATS
WORKED UP TO 1 RM, 90% X 3, 80% X 3
315LBS X 1, 280LB X 3, 255LB X 3
MY PROGRESSION - BAR X 20, 95 X 15, 115 X 10, 135 X 5, 155 X 3, 185 X 2, 215 X 1, 225 X 1, 255 X 1, 275 X 1, 295 X 1, 315 X 1

video
paused pin squat 315lb - YouTube

SUPPLEMENTAL LIFT - SNATCH GRIP RACK PULLS
315 X 3

ACCESSORY LIFT - V BENCH BACK EXT
25LB X 20, 20, 20

ACCESSORY LIFT - STANDING AB PULLDOWNS
80 X 15, 15, 15

NOTE:
not unhappy about the pin squats

[skid]

Pin squat looked good Lou!

[lou tuch]

Pin squat looked good Lou!

thanks..felt good too.

[lou tuch]

1/26/2023 WEEK 7 DAY 3

MAX EFFORT PRESS

WARM UP X 2 ROUND X 25 REPS
STANDING AB PULL DOWNS 70LB
ROPE TRI EXT 70 LB
ROPE FACE PULLS 50 LB
BANDED CHEST PRESS - PURPLE BAND
REV HYPER BENT KNEE NO WT

MAIN LIFT - PIN BENCH
230 X 1, 205 X 3, 185 X 5
PROGRESSION BAR X 20, 95 X 10, 115 X 5, 135 X 3, 155 X 1, 175 X1, 195 X 1, 215 X 1, 230 X 1
VIDEO
230 pin press - YouTube

SUPPLEMENTAL LIFT - SMITH MACHINE OHP - REST PAUSE 10
90 X 10, 6, 4

ACCESSORY LIFT - DB ROLLING TRI EXT - REST PAUSE X 12
35 X 12, 8 4

ACCESSORY LIFT - PRONE 35% INCLINE DB ROWS - REST PAUSE 20
60 EA X 20, 14, 6

ACCESSORY LFIT - PRONE 20% INCLINE DB SHRUGS - REST PAUSE 12
60LB EA X 12,8,4

All rest pause sets are done with 15- 20 sec intraset rest.