Lou Tuch formally Lou T.

[lou tuch]

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.

[lou tuch]

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