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Thread: Back Under The Bar

  1. #1
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    Default Back Under The Bar

    • wichita falls texas december seminar 2020
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    Hi all:
    I didn't realize I started this log in the Intermediate area, so I am bringing here.

    LOU T's LOG

  2. #2
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    Lou -

    Good lord, a voice from the past.

    Welcome back!

  3. #3
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    THANK YOU

  4. #4
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    WEEK 1 DAY 4 BACK
    DAY 5 THURSDAY BACK
    FORMAT EXERCISE SETS REPS WT REST
    activation pull downs 4 12-15 bands 30-45
    reverse grip pull downs 4 12-15 bands 30-45
    21'S RACK CHINS- RP LAST SET 3 7 2ch/1ch/bw
    BENT OVER BB ROWS 5 12//12//10//8//6 125//1225//135//145//155
    STANDING (BANDED) LOW CABLE ROW 5 15 banded 30
    STRAIGHT ARM PULL DOWNS BANDED 5 15 banded 30
    EDT - 12 1 ARM DB ROW 10 7 45 <30

    NOTES:
    was torn over how to get back into this so here's how it went

    started with some lat activation. I like to start my back day with some light lat shit. I especially want to feel my lower lat working before I start work sets.

    Not sure if you know what Rack Chins are Rack Chin-Up - YouTube. I did these using 21's method. First set 2 chains, second 1 chain, third bw. no rest here. then after last set of bw, i rested 20 second and hit it again, rested another 20 hit it again.
    I love these, I feel the full stretch of the lat at the bottom.

    Bent over row - easy enough

    Standing Low Cable (bands) rows - 30 sec intraset rest
    Banded Straight Arm Pull downs - 30 sec intraset rest

    1 Arm Rows done using Escalating Density for 12 minutes.
    45 lbs x 7 reps to start - alternating arms with less than 30 sec rest. I was able to complete the 12 minutes without dropping reps = 10 set x 7 = 70reps. after last set I went to failure = 10 reps.
    next session will need to add weight.

  5. #5
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    WEEK 2 DAY 1 LEGS
    QUADS BB SQUAT - ESCALATING DENSITY 12 MINUTES
    145 lbs - 11 X 7 REPS, 1 X 12= 89 REPS

    SS X 3 ROUNDS
    BB RDL'S 5 CT NEGATIVE 165 X 6 REPS
    LYING BANDED LEG CURLS 5 CT NEGATIVES X 6

    SS X 3 ROUNDS
    SISSY SQUATS X 12 reps (BW)
    WALKING LUNGES 1 30LB CHAIN X 40 STRIDES (20 EA LEG)

    CALF'S
    STANDING CALF RAISE 135 X 12 X 4

    Note:
    squat form felt better. will continue with light weight and add 10 lbs for next session and until I start dropping reps at the end. as long as i can do 7 reps for the time allotted i will add weight.
    My last set today I did 12 reps about an RPE of 8. Need to get my feel back for RPE.
    I started the 12 minute timer after the first set.

  6. #6
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    WEEK 2 DAY 2 AUGUST 24TH MONDAY
    SHOULDERS/TRAPS
    GIANT SET X 3
    PRONE INCLINE SIDE LATERALS 15 X 12-15
    PRONE REAR DELT ROWS 45 X 12-15
    PRONE REAR DELT SWINGS 45 X MAX
    BANDED SPIDER WALL CRAWLS

    EDT-12 minutes - SEAT OHP 85 LBS - 8 SETS OF 5, 4 SETS OF 4 = 56 REPS in 12 minutes
    DROP SET 65 X MAX REPS
    note: since i beat last shoulder session by 10% I will add 5lbs to the bar.
    average rest between these sets was 30 sec

    BB DYNAMIC SHRUGS - WORKED UP TO HARD SET OF 6
    225, 245, 275, 295

    PRONE INCLINE DB SHRUGS - 1 + 1/2 REP = 1 REP
    70 LBS X 6 REPS X 4

    STANDING DB SHRUGS 70 LBS 1 SET TO FAILURE

  7. #7
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    WEEK 2 DAY AUGUST 26 WEDNESDAY
    CHEST

    Flat bench - 4 sets
    2/4/6/12 - 190, 180, 170, 150
    will add 5lbs to all sets next week

    Incline bench 4 sets
    5/6/6/15 - 120, 115, 115, 95
    will add 5lbs to all sets next week

    SS x 3
    incline flyes 12 reps - 1 chain + 7.5lbs (chain wt = 30lb)
    Feet elevated push ups to failure, then push ups to failure with feet on the floor, then sissy push ups to failure.
    each set I drop the incline. third set the bench was flat

    Weighted Dips - 5 sets
    bw x 8, 1 chain x 8, 2 chains x 7, 1 chain x 4, bw x 5


    Notes:
    second session post quarantine. Form not great yet but much better than week 1.
    My Dip bars from Rogue came in so first time doing these with legit set up. prior to this I was using 2 chairs. sucked but did it.

  8. #8
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    WEEK 2 DAY 4 THURSDAY
    BACK
    Cable pull downs to warm up and feel the lats


    Snatch Grip Rack Pulls - 4 sets (all working sets)
    10,8,6,12 - 195,215,235,215

    BB Bent Over Rows 5 sets (all working sets)
    12,12,10,8,6 - 135, 130, 140, 150, 160

    Pull up 21's
    Pronated Grip - 1 chain x 7, 12lb DB x 7, bw x 7 - less than 30 sec intraset rest
    rest 2 minutes
    Close Grip Pull Ups - 1 chain x 7, 12lb DB x 7, bw x 7 - less than 30 sec intraset rest

    Standing Low Cable (banded) Rows
    5 x 15
    3 0 - 45 sec intraset rest

    Straight Arm Pull Downs
    5 x 15
    30 - 45 sec intraset rest



    1 Arm DB Row - Escalating Density Training
    50 lbs DB
    10 sets x 7. at 12 minutes I repped to failure x 12 = 82 reps per side
    after first set, i started the 12 minute timer.
    started with 7 reps alternating each arm with little to no rest.

    next session will add 5 lbs.
    goal is to increase weight sufficient to drop reps to total of 50.
    Last edited by lou t; 08-29-2020 at 12:44 PM.

  9. #9
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    starting strength coach development program
    WEEK 3 DAY 1 LEGS

    QUADS BB SQUATS EDT - 12 MINUTES - 1 MINUTE INTRASET REST
    155 LBS. 8 SETS X 7 REPS - 1 SETS X 10

    HAMS
    SS X 3
    BANDED LYING CURLS - CT NEGATIVE X 6 REPS
    BB RDL'S - 165LB 5 CT X 6 REPS

    QUADS SS X 3
    LANDMINE HACK SQUATS 50 X 15 REPS
    BANDED LEG EXT X 30 REPS

    NOTES:
    keeping with the plan to slowly work the squat up, adding 10lbs ea week.
    EDT - 12 is Escalating Density 12 minutes with 1 minute intraset rest.
    Each set was 7 reps. last set was 10 reps. I will keep increasing the weight until I get under 50 total reps. Once I get under 50 reps then I proceed by only adding weight when i can get 10% more reps over 50. then i will add weight by 5%.
    The weight @ 155 is light but would rather let my biomechanics gradually get better each week I add weight versus starting with heavy shit.
    Last edited by lou t; 08-29-2020 at 01:18 PM.

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