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Thread: Lou Tuch formally Lou T.

  1. #71
    Join Date
    Dec 2022
    Posts
    100

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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    3/21/2023 week#4 day 2

    double stimulation work

    dips - 3 x max reps
    bw x 20,18, 15

    rack chins (1) rest pause set
    bw x 12, 7, 4

    c1 - head supported bent of rear delt laterals 2 ct hold
    15lb x 12,12,10

    c2 - incline prone rear delt short swings
    60 x 20,18,16

    alternated c1 & c2


    across bench rope tri exts - ea set 8 full reps + 4 burners = 1 set
    90lb x 8reps + 4 burners x 3 sets, then drop to 70 rep to failure, then drop to 50lb rep to failure

    prone grip ezbar straight arm pull downs - 6 f f
    70 x 6, 80 x 6, 90 x 6, 100 x 6, 110 x 6rm - 30 sec rest 110 x 12, 90 x 10, 70 x 7

    superset
    sandbag carry 85lbs x 4 sets - 20 yds
    framers walk 60lb ea x 4 sets - 30 yds

    carried sandbag like hugging a tree.

  2. #72
    Join Date
    Dec 2022
    Posts
    100

    Default

    starting strength coach development program
    3/22/2023 week #4 Day #3

    MAX EFFORT LOWER

    WARM UP X 2 ROUNDS ALL SETS 20 REPS
    STANDING CABLE AB PULLDOWNS
    FACE PULLS
    SEATED LEG CURLS
    BW SQUATS
    REV HYPERS KNEES BENT

    BACK SQUAT PIN SET MID RANGE - RAMP UP TO 1 RM MAX MOVING BAR OFF PINS TO FULL LOCKOUT THEN LOWER 5CT.
    325 X 1
    VIDEO 325LB X 1 - YouTube

    FRONT SQUAT - RAMP UP TO 1 RM
    250 X 1
    VIDEO 250 front squat - YouTube
    BAR IT THE PINS ON THE LEFT SIDE AND KNOCK ME OFF BALANCE A LITTLE.

    GOOD MORNINGS
    150LB X 5,5,5


    CABLE LYING LEG CURLS
    50 X 15,15,15

    REV HYPERS
    70 X 20,20,20

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