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Leah's Log: 72kg competitor and coach

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  • Leah's Log: 72kg competitor and coach

    Post-Raw Nats GPP block
    Goal-jacked (and most likely not tan)

    Day 1 October 22, 2018
    Squat, beltless, used a monolift today for funsies
    110kgx8
    115x8
    120x8
    110x8x2

    Incline bench (on a kind of funky bench today, did not love it)
    100lb x8
    105x8
    110x 8
    100x8x 2

    DB flat bench
    35lb myo reps

    Triceps rope pull downs
    25 min LISS bike

  • #2
    Day 2 October 23 2018

    Deadlift
    115kg x8
    120x8
    130x8
    115x8x 2

    Bench
    60x8
    62.5x8x2
    57.5x8x2

    Walking lunges-myo reps, so cool

    Doing a GPP block post-meet used to kind of bum me out because I didn't love all the volume. I still don't love the sets of 8, but I know quite well that it works. So I'm excited about some steady gainzZz during this block too.

    Comment


    • #3
      GPP October 24, 2018

      Ab roll outs
      inverted rows
      tricep pull downs
      30 min bike

      Comment


      • #4
        Day 3 October 25, 2018

        SSB
        170 lb x10
        180 x 10
        190 x 10
        175 x 10

        DB Incline Bench
        40 x 10
        45 x 10
        45 x 10
        40 x 10

        DB Press myo reps

        Also I can now feel the ab roll outs from Wednesday. This is why I don't do them in my meet prep. Ha. But for a GPP block? Love them.

        Also post-meet I get back to one of my all-times loves: baking and cooking. This means I try new things, shove food off on anyone around me, and sample the food as I go. It's my sampling habit that means this is not a good idea right before a meet. :-)

        This week included-
        A chimichurri taste off with accompanying side dishes (the most authentic Argentine version won)
        Salted chocolate chuck cookies (probably the best CC cookies ever)
        Pumpkin snickerdoodles (insanely light cookies, but not very pumpkin-ish which is probably good)
        Lots of roasted squash variations
        And I currently have sourdough bread in the works.

        Comment


        • #5
          Day 4 October 26, 2018

          Sumo DL
          100kg x10
          110x10
          120x10
          95x10

          Feet up Bench
          50x10
          55x10
          60x10x2

          Pendlay Rows myo-reps

          Comment


          • rho
            rho commented
            Editing a comment
            For some lifts you indicate the weight in lbs and for some you use kg.
            Is this to create more muscle-confusion?

        • #6
          Originally posted by Leah Lutz View Post
          Post-Raw Nats GPP block
          Goal-jacked
          Correction: Jackeder

          Comment


          • Leah Lutz
            Leah Lutz commented
            Editing a comment
            Haha, thanks! I finally do think I'm a little jacked, so yes=jackeder is it!

        • #7
          Rho, you are correct! It's a little BBM coaches' secret, but I decided anyone else who wants to benefit from this hack should be able to as well. You are welcome!

          Comment


          • rho
            rho commented
            Editing a comment
            Does this also work by lifting with calibrated and non calibrated kg plates? Lb plates are hard to get in Europe.

        • #8
          Rho, sadly no. This is a very specific secret.

          10/29/18 Day 1 GPP block

          Squat
          100kgx8 reps (220lbs)
          110x8
          115x4 rough day with my back today and got kind of frustrated, so dropped back down to try to pull things together for the day.
          100x8
          105x8
          105x8
          105x8

          Incline bench

          DB bench press myo reps, 2 sets

          10/30/18 Day 2 GPP block

          Deadlift
          110kg x8
          120x8
          132.5x8
          115x8 x 3 sets
          These obviously went much better than the squats did yesterday, and I was quite pleased with my top set there.

          Bench
          57.5kg x8
          62.5 x 8
          63x5 x8
          60x8 x 3 sets (missed by final rep...)

          Walking lunges with 50lb DBs, 2 myo rep sets

          Also I have put some bounds on my post-Nats cooking craziness. It was fun, it was worth it, it needs to cap. Haha

          Comment


          • #9
            Originally posted by Leah Lutz View Post
            Rho, sadly no. This is a very specific secret.
            I won't tell anyone. Your secret is safe with me.

            Comment


            • #10
              10/31/18 Day 3 (no rest, poor me)

              SSB
              160lb x 10
              170lb x 10
              190lb x 10
              175x 10 x2 sets

              DB incline
              40lb x10
              45 x10
              50 x10 x 2 sets
              45 x 10

              DB Press
              myo reps x 2

              Comment


              • #11
                One of the boards lamest loggers checking in here! I'm not going to catch up, I'll just start at this week. The last couple or weeks have all been high rep GGP work anyway. Lots of the same stuff.

                11/12/18
                In PA after the seminar

                Pivot Week, but I wasn't planning to still be in town so I had no squat shoes/sleeves. I decided the swap to day 2 work

                Deadlift
                155kg x 1 @8, my hips were a little to low on this one
                130x5 still fighting for that hip position

                Bench
                175x1 @8
                155x6 @9

                Hack squat
                myo reps, 2 sets

                11/13/18
                Day 1 at home


                Squat
                145x1
                125x6
                Felt pretty good after a long weekend, after my day 2 work, and with some wild DOMS from the hack squats

                Incline bench
                57.5 x 1
                52.5 x 6

                Floor Bench
                myo reps, 2 sets

                And already half way through my pivot week. One huge benefit of a great post-meet GPP block? I am SUPER ready to get back into a development block again. I left Nationals in a pretty good mental space, this time KNOWING that I really do have it in me to lift more, push my total up, and see new PRs at my next meet. I have finished some meets not so confident in that. So yeah. Getting ready to see some bigger numbers. I'll be patient though, of course. Sort of patient at

                Comment


                • #12
                  11/14/18
                  GGP work

                  11/15/18
                  Day 3

                  squat with chains

                  275x4
                  295x4
                  310z4
                  (if you saw my video on IG, I had the chain weight wrong...doh!)

                  TnG Bench
                  135x4
                  145x4
                  155x4x2

                  DB Incline bench 2 myo rep sets

                  Comment


                  • #13
                    11/19/18
                    Day 1 Development Block


                    Squat
                    147.5/325x1 @ easy 8
                    135x5
                    120x5 x 3 sets

                    Incline bench
                    62.5x 1
                    57.5x 5 at overshot RPE and didn't die
                    52.5x5 x 3 sets

                    Floor press
                    52.5x 10
                    55x10
                    60x10x2 sets

                    Comment


                    • #14
                      Leah! How did I miss that you started a new log?!? Neat. Welcome back

                      Glad to hear you didn't die after overshooting your incline bench. I'm sure it was touch and go for a while there.

                      I'm starting some development blocks myself. I have sets of 6 on comp lifts, so that's neat.

                      Comment


                      • #15
                        good luck with your meet this weekend, Leah!!!

                        (start up your log again too! )

                        Comment

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