Post-Raw Nats GPP block
Goal-jacked (and most likely not tan)
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
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.
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.
Sumo DL
100kg x10
110x10
120x10
95x10
Feet up Bench
50x10
55x10
60x10x2
Pendlay Rows myo-reps
Correction: Jackeder
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!
Rho, sadly no. This is a very specific secret.
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
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
I won’t tell anyone. Your secret is safe with 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
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.
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
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
GGP work
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
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
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. 
good luck with your meet this weekend, Leah!!!
(start up your log again too! )
June 17, 2019
Pivot Week, post solid GPP/development type block with lots of travel and odd scheduling challenges.
Squat
120kgx5
125x5
130x5
134x1x 2 sets
Bench
70x5
72.5x5
74x5
75x1 x 2 sets
Floor press
57.5x8
60x8
65x8
June 18, 2019
Day 2, pivot week
Deadlift
135kgx 5
140x5
145x5
145x1 x 2 sets
Slingshot bench
185# x 5
190x5
195x5
185x 5 x 2
Belt squat
June 20, 2019
Day 3 pivot week
Squat with chains (listed as total weight-bar plus chains in lbs)
363x4
373x4
383x4
When I add it up, I get why that felt really heavy at moments.
TnG Bench
70kgx4
72.5x4
75x4
Spoto Press, wide grip
57.5x8
62x5x8
65x8
And then 7 HIIT rounds on the air dyne.
6/21/19
Pivot week, day 4
DL with mini band
115x5
120x5
125x5
Definitely had some lower back fatigue here.
Bench with chains
50kg plus chains x 8
55kg plus chains x8
60kg plust chians x 8
Single leg RDLs with DBs
35x10 each leg
45x10 each leg
6/24/19
Dev Block, Day 1
Squat
147.5 (325) x 1 @8
132.5 (292) x 5 @9ish
135x1 x 3 sets
120x 5 x 2 sets
Bench
80 (176) x 1 @8 (self-lift off today)
75 (165) x 4
75x 1 x 3 sets
67.7 x 4 x 2 sets
Floor press
55x8
60x8x2