Lou's Pre-Surgery Training

[Mr. Bingley]

good stuff lou, good to see you're getting some head-cleaning work done, too. i know you would not be happy at all if you weren't able to work out.

[lou t]

good stuff lou, good to see you're getting some head-cleaning work done, too. i know you would not be happy at all if you weren't able to work out.

thank you. You'd be right. My poor wife, I will not be a happy guy sitting around for a few weeks and not be able to drive or workout.

[lou t]

7/27
bw 160

5am - 7am training

BACK DAY - My favorite training day

Meadow Rows
Rx - blood flow and pre pump lats
work up to top set weight
52.5 x 10 x 4sets

Single arm supinated pulldowns
Rx focus on lower lats, drive elbows down hard. limite bicep involvment
50 x 8 x 4 sets

DB pull overs
Rx - constant tension on lats
50 x 12 x 4

Snatch Grip Deadlifts
Rx - focus on explosive move
185 x 8 x 4 sets

Pendlay Rows
Rx - explosively drive elbows up
155 x 6 x 4 sets

Banded Hyperextensions
Rx - spinal erector pump.
3 sets to failure

[lou t]

7/28
bw 160

Bicep/Tricep/Calf Day

Superset Rope Push downs/Cable Curls
Push Downs
3 sets of 15 than 4th set drop down for 8-10 reps, then 2 more drop downs sets

Cable Curls
3 sets of 8, than 4th set drop down for 8-10 reps, then 2 more drop down sets

Superset Hammer Curls/Reverse Grip Pushdowns
Hammer Curls
3 sets of 10, than 4th set drop down for 8-10 reps, then 2 more drop down sets

Reverse Grip Pushdowns
3 sets of 12, than 4th set drop down for 10 reps, then 2 more drop down sets


Superset Skullcrushers/Machine Curls
Skullcrushers
3 sets of 8, than 4th set drop down for 8-10 reps, then 2 more drop down sets

Machine Curls
3 sets of 8, than 4th set drop down for 8-10 reps, then 2 more drop down sets


Superset Standing Calve Raise/Dorsiflexion
Standing Calve raises
4 sets of 20

Dorsiflexion
after each set of calve raise do as many reps until my tibialis goes numb

[lou t]

7/29
bw 158.6

Optional Leg/Shoulder Day
Goal to get in additional volume

Leg Curls (hams)
Rx - warm ups followed by
10 reps x 6 sets
60 second intraset rest

HBBS
Rx - warm ups followed by
sets of 6 reps explosive working up weight until no longer do 6 sets explosively
135, 155, 165, 185, 195, 205, 215
quad pump
90 second intraset rest

Standing Hack Squat Machine
Rx - 3 sets of 20
90 x 20 x 3
90 second intraset rest
quad pump

Shoulders
Rear Lateral Machine
40 x 30 x 3

Banded Sipercrawls
Rx - push hard against bands to keep delts engaged
3x's up and 3x's down is one set x 3 sets
Pumped delts

[Rob Israel]

Hey Lou,
Just read your story about saving your dog. Very sorry to hear about your shoulder, but you have the character and determination to pull through this and come back stronger. All the best here and with the surgery!

[lou t]

Hey Lou,
Just read your story about saving your dog. Very sorry to hear about your shoulder, but you have the character and determination to pull through this and come back stronger. All the best here and with the surgery!

thanks Rob

[lou t]

7/30
bw 158

Optional Back Day

Meadows Rows
Rx - 4 sets of 10
35,40,45,50 each arm
Warm up lats

DB Pullovers
Rx - stretch lats and keep constant tension
50 x 10 x 4

Kayak Rows
Rx - focus on lower lats
40 x 10 x 4

30 minutes Cybex

[lou t]

8/1
bw 158.8

Day 1 - Power Upper Body

1 arm BB Row
Rx 4 x 12
35,40,45,50

Pendlay Rows
Rx 125 x 5 x 5
explosive pull with elbows

TBar Row
Rx 80 x 4 x 10
elbows out to engage rhomboids, rear delts and traps

Straight Arm Pulldowns
50 x 4 x 10
flex lats continuously

Hyperextensions
BW x 50

DB Incline Press
30 x 5 x 5

BB OHP
65 x 5 x 5

Abs
elbow supported leg raise (lower abs)
25, 20, 15, 12

V - situps (upper abs)
15, 12, 12, 10

cardio - Cybex crosstrainer 20 minutes

[lou t]

Lou, I know the focus of training isn't what you planned for, but how are things otherwise? Just curious.

Hey man, thanks for your interest.

To be honest, the transition to the training I am doing now was harder mentally. Having to give up powerlifting and knowing I wouldn't be competing for a long time was a bit frustration. But I have found that my new programming to be working well for now.

To keep this simple:
I took the following lifts as my power lifts:
squat, deadlift, OHP, BB rows. I train these in a 5 week cycle. first week is 55% of my 5 rm for 5 x 5 , second week is 73% for 4 x 5, than 85 for 3 x 5, than 100 for 2 x 5, than 110 for 1 x 5.

All the assistance lifts are done BBing protocols.

So it is similar to Layne Norton's PHAT but with more BBing.

				Week 1
			Weight	Sets	reps
Upper Power	Monday	pendlay row		5	5
		1 arm BB Row		4	12
elbows out		Tbar		4	10
		St. Arm pulldown		4	10
		BB OHP		5	5
		incline DB Press		5	5
Lower Power	Tuesday	Squat		5	5
		lying leg curls		4	8
		sldl		5	5
2 sets of 15, 3rd set 25 reps with same wt.		hack squats
w/wt 8-12, drop wt 6-10 x 3		lunges
biceps,triceps,calves	Wednesday
supersetted		Rope Pressdowm		4	12
supersetted		cable curls		4	12
supersetted		single arm rev grip pushdowns		4	8
supersetted		BB curls		4	8
supersetted		single arm pushdown palm down		4	8
supersetted		machine curls		4	8
2 sets of 8, 2 sets of 20 bottom half		calves
Back and Chest Hypertrophy	Thursday	pendlay row		3	10
		meadows row		4	10
		pull overs		4	10
		pulldown		4	10
		machine press		3	10
		DB Hex press		4	12
Legs Hypertrophy	Friday	Squats		3	10
		Leg Curls		6	10
		SLDL		3	10
		Leg extensions		4	20
2 sets of 8, 2 sets of 20 bottom half		calves
Shoulders Hypertrophy	Saturday	DP Press		3	10
seated		DB side laterals		3	12
go heavy w/reduce ROM		DB Bent over lateral or prone		3	15
		machine rear delt		3	30
first 10 reps paused		prone shrugs		3	20