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  1. #1
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    Default LOU T's LOG

    • wichita falls texas december seminar 2020
    • wichita falls texas february 2021 seminar
    • starting strength seminar april 2021
    Hi All:
    Has been a while, a long while. I think the last time I posted my log was in 2016 which is the last time I competed Power Lifting. I compete in April 2016 in Brooklyn. good times.
    I had a serious shoulder surgery and didn't train for 6 months and then the long road back took another 6 - 8 months. I started my new journey into body building and was ready to compete in the spring this year then came Covid.
    I haven't had access to a gym since early March. I finally got a home gym put together and today marks my journey back. as they say, 'all journeys begin with the first step'. some shit like that.

    I am no longer training to power lift. without getting into details, the surgery on my left shoulder failed and I can't bench anywhere near what i would need to in order to compete like I once did.

    For now I am training for size and strength with a goal of getting on stage in 2021.

    I know this is not a Body Building forum, but I always found this forum to be of value and hope you don't mind an old fuck getting back to work and posting.

    thanks.

  2. #2
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    Week #1 Day #1 Legs
    FORMAT EXERCISE SETS REPS WT REST
    QUADS EDT -15 SQUATS 12/1 7/10 135 1 MIN
    HAMS GIANT SET BANDED LEG CURL - 5 CT NEGATIVE 3 6 2 MIN
    RDL - 5 CT NEGATIVES 3 6 135
    NORDIAC LEG CURLS 3 6 BW
    SS X 3 SISSY SQUATS 3 12-15 BW 2 MIN
    BANDED LEG EXT 3 30
    CALF 2 UP 1 DOWN STANDING CALF RAISE 5 1-4 210//220/230/240/250

    EDT - 15 is escalating density - each set is 7 reps, minimal rest (30 seconds) between sets for 15 minutes. i wanted to start out with light weight in order to get my form back. I'll increase 10lbs per week until I can't do at least 60 reps.
    Normally, i would take take my 10 rep max and rep for 5 each set for 12 minutes. but since this is the first time i am squatting in 5 months i thought i would go light and add more volume.
    the last set i did 10 reps since i had some gas left

  3. #3
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    WEEK 1 DAY 2
    SHOULDERS/ TRAPS

    MONDAY SHOULDERS/TRAPS
    FORMAT EXERCISE SETS REPS WT REST
    GIANT SET PRONE INCLINE SIDE LATERALS 4 12-15 12 NONE
    PRONE REAR DELT ROWS 4 12-15 40 NONE
    PRONE REAR DELT SWINGS 4 MAX 40 NONE
    BANDED SPIDER WALL CRAWLS 4 MAX NONE
    EDT -12 +DS SEAT OHP 5//3//4 5//4//3 = 49 REPS + 12 DS 85/65 30-45 sec
    SS WIDE GRIP UPRIGHT ROWS 4 12-15 BANDS
    KETTLE BELL FRONT RAISE 4 12-15 30
    BB DYNAMIC SHRUGS 1 8 225//245//275
    INCLINE PRONE DB SHRUGS 3 12-15 60

    GIANT SET FOR REAR AND MEDIAL DELTS
    1 MINUTE REST BETWEEN GIANT SETS

    SEATED OHP WAS DONE ESCALATING DENSITY METHOD - 12 MINUTES - STARTED WITH 5 REPS FOR 5 SETS, THEN DROPPED TO 4 REPS FOR 3 SETS, THEN 3 REPS FOR 4 SETS. AT THE END OF THE 12 MINUTES I TOOK OF WEIGHT FOR A SINGLE DROP SET OF 12 REPS.

    To finish shoulders I did a SS of Banded Upright Rows and seated kettle bell front raise (35lb kettle bell) both for 12 - 15 reps x 4 rounds.
    I found I like band upright rows. I can hold the contraction.

    Last was Traps. I started with Power or Dynamic BB Shrugs. Worked up to a heavish set of 8 - 275lbs.
    finished with prone incline db shrugs. this hits the lower traps.
    Last edited by lou t; 08-18-2020 at 07:59 AM.

  4. #4
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    Welcome back, Lou!

  5. #5
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    Hey Man, thanks for that

  6. #6
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    WEEK 1 DAY 4 WEDNESDAY

    CHEST FORMAT EXERCISE SETS REPS WT REST
    flat bench 4 2/4/6/12 185//175//165//145 60 SEC
    incline bench 4 5/6/6/15 115//110//110//65 60 SEC
    SS FLYS 3 + 1 drop sets 12-15 chain + 7.5lbs no rest
    FEET ELEVATED PUSHUPS 3 12-15
    DIPS - 1 wk set + 2 drops 3 7//7//7 2 ch, 1 ch, bw 120 SEC
    NOTES:
    First day under the bar since Feb 23,. left the gym benching 240 x 2, 230 x 4, 220 x 6, 190 x 12. I got a long way to go. will add 5lbs to ea set and start some linear progression.
    Inclines felt like shit form wise. work in progress. will add 5 lbs to ea set but 10lbs to last set 65 was too light.

    Flyes, I used chains which weigh 30lbs and added a 5lb and 2.5lb plate = 37.5 lbs. start with an incline and ea subsequent set lowered the bench and the finally set was flat. no rest between pushups. 60 sec rest between ss.
    Dips, worked up to a hard 8 (but failed only got 7). first set used 2 chains = 60lbs. then dropped to 1 chain then just bw
    Last edited by lou t; 08-19-2020 at 12:42 PM.

  7. #7
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    starting strength coach development program
    I realized I started this thread in the Intermediate Log. I will bring this over to the General Log.

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