Lou Tuch formally Lou T.

[lou tuch]

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.

[lou tuch]

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.

[lou tuch]

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

[lou tuch]

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

[lou tuch]

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.

[lou tuch]

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

[lou tuch]

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.

[BrooklynJerry]

What are the BLDLs ?

[lou tuch]

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.

[lou tuch]

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.