Leah's Log

[Leah Lutz]

9/16/14
Transmutation week 3 day 2
The day in which I willingly choose the great pain of the hook grip.

Deadlifts
275x1 @6
300x1 @8
310x1 @9
275x2 @7
290x2 @8
300x2 @9 but 10,000 grip RPE
285x2 @ oh so painful. By the second rep, I succumbed to my brain's argument that my hands would be in more pain than I could handle, so I used mixed grip for the 2nd rep

That was not easy, but in the words of the two bros who are often there for my DL day, "What happened?!? That looked so much better than last week."

So with the HG, I am still trying sooooooo hard to set my lats, I moved my grip in a bit narrower, and I'm trying to make sure I say on the mid-foot with my butt up.

But my hands have not returned to normal now 6 hours later.

1 sec paused bench
135x4 @7
140x4 @8.5
142x4 @9.5 barely got that last rep
135x4 @9

LBBS, with TUBOW, no belt
185x4
215x4
235x4

[Leah Lutz]

9/17/14

GPP/Conditioning
10 min abs
10 min rows

Row sprints x10

9/18/14
Transmutation week 3 day 3

LBBS, no belt
255x3 @7
265x3 @8
275x3 @9
270x3 @8.5
260x3 @9

1 sec paused bench
130x4
135x4
140x4
135x4

Press
75x4
80x4
85x4
80x4

Several things of note:
- I am quite tired. I poured my coffee into my eggs yesterday morning...8-) This also means that even though I checked and rechecked the weights on the bar, I still misloaded a couple of time.
-I started training at another gym twice a week. A trainer there is a powerlifter, a 22 yr old with the state junior records. Our lifts are quite similar right now, so it's great to have that extra motivation and encouragement to just keep pushing. She just decided to move to the 132 class, so now we don't have to try to compete for the state squat record. :-)
Her gym also has full squat cages, iron plates, and all kinds of fun extra stuff that I won't actually use during meet prep.

[Bryan Dobson]

Things are sounding good. Good deadlift work, skin will thicken. Good news finding a local lifter and a goof gym to help push you.

[Leah Lutz]

Thanks, Bryan. I am counting on toughening up for that hook grip! And this local lifter is a great encouragement. We have definitely already had days where we encourage the other to do just a little bit more. We're competing with in 2 weeks of each other this fall, so it works out pretty perfectly.

9/19/14
Transmutation week 3 day 4

Deadlifts, no belt, no shoes
255x3 @7
265x3 @8.5 tough!
270x3 @9.999 really, really tough
255x3 @9

1 sec paused bench
137.5 x3 @7 oops, put only one 2.5 plate on...still too sleepy
145x3 @8
150x3 @9
145x3 @9

The bench felt pretty decent tonight!

Deadlift with Olympic shoes and no belt
225x4
235x4
255x5

Day 4 is definitely a tough day for me...so tired and I have to DL twice. :-) It's good to get it done, that's for sure.

Conditioning
Airdyne sprints x10

[Leah Lutz]

9/21/14
Conditioning
10 min chins, with a few pain-free pull ups thrown in there for the first time ever (They had been too painful every time I tried them post-RC surgery.)

Air Dyne sprints x10
cool down

9/23/14
Accumulation Week 1 day 1

LBBS, with belt
265x5 @8
275x5 @9 rep PR

Bench, paused
135x5 @8
142.5 x5 @9 rep PR

Deadlift, no belt
225x7 @who know when it's sets of 7
255x6 @that was too heavy today

(And any complaint I might have made over the last couple of months about my macros, I officially take back. NOW my macros are bad. I guess it's like a lot of things, and I forgot what it actually feels like to be dieting to make weight. :-p )

[Rob Israel]

Agree about the "who knows when it's sets of 7." I could have 2 more of 6 more, I have no freaking idea. Tooooo maaaaaany repppppppps!

[Leah Lutz]

Thanks for understanding, Rob! I just got this new program, and it's got a few different elements, the 7s this week being one. :-)

9/23/14
GPP Conditioning
Row sprints x10
7 min chins
7 min abs

[Mr_Rogers]

Why no love for 7's? I know they were programmed for me regularly and as long as it wasn't FS, I didn't care. IIRC the Russain WL program book I have regularly prescribed lifts in the 4-8 rep range for strength building blocks. I think the worst part of 7's is losing count and doing 8 or 9...which I've done more than I'd like to admit.

[melody]

Why no love for 7's? I know they were programmed for me regularly and as long as it wasn't FS, I didn't care. IIRC the Russain WL program book I have regularly prescribed lifts in the 4-8 rep range for strength building blocks. I think the worst part of 7's is losing count and doing 8 or 9...which I've done more than I'd like to admit.

Counting 7's is really hard.

[Leah Lutz]

I hate trying to judge an RPE for a set of 7. :-)
I tend to think I should be able to move more weight than I actually can for that range of reps.