Leah's Log

[Leah Lutz]

2/16/17
Day 3

Squat with chains
215x5 @7
225x5 @8
235x5 @9
225x3 x3 sets

wide grip bench
135x5
145x5
150x5
142x5 x 3 sets

DB press
30x8x 5 sets

DOH deadlift, no belt, no rest
135x3
165x3
185x3
215x3
225x3

[Leah Lutz]

2/17/17
Day 4

Rack pulls, 1 inch from knee
264x5
275x5
286x5
280x5x3 sets

Slingshot
170x5
176x5
187x5
172x5x3 sets

Today was not a great slingshot bench day. Some of this is probably just some fatigue, but it was also a bummer bench set up because I had to lift in one of the janky, scary, racks instead of the power racks. I am spoiled, no question.

RDL
176x8
165x8 x3 sets

Squat without belt, no rest
176x5
187x5
198x5
209x5
220x5

[Leah Lutz]

2/18/17
GPP

I'm back to that post-meet, make sure my work capacity stays up, and I'm fit, and all that big-picture jazz. I am doing 1x steady state cardio x40 min and 1x 20 min intervals each week. Today was intervals.

Row Intervals, 30/1:30 x 10 rounds
And I listened to the audiobook Boys in the Boat while rowing since I'm matchy, matchy like that. (story of the American who won gold at the Berlin Olympics)
7 min chins
7 min abs (plank holds)

And I have just noticed that the front of several of my lulu pants are all wearing out at my quads. I'm thinking it must be from DLs and my Ohio Power Bar, but I'd like to think it's almost like cool stretch marks of quad gainzZz. But can I manage to split a pair of pants right smack in the middle of my thighs?

[Leah Lutz]

2/20/17
Day 1

Squat
312.5x1 @8
235.5 x5 x7 sets

Boy, I really, really want to get to where 150/152 kg is my @8.

Bench
174x1 @8
128x5 x7 sets

Pendlay Rows
150x8
145x8 x3 sets

3 count bench x 3 reps, no rest
40kg/45/50/55/59

[Leah Lutz]

2/21/17
Day 2

Rack pulls, right below the knees
253x5 @7
275x5 @8
297X5 @9
282x5 x3 sets

Bench with chains
115x5
125x5
130x5
123x5x3 sets

4-0-0 tempo squats
190x8
175x8 x 3 sets

Assualt bike 40 min

Also I burst several capillaries in my finger while benching, apparently. I PRAY that this never happens to my face. At that point I will probably have a huge life crisis moment.

[Leah Lutz]

2/22/17
Day 3

I had 1.25 hours to get this done before heading back to work.

Squat with chains
215x5
220x5
230x5
220x5 x 4 sets

DB press
30x8 x6 sets

DOH DL, no rest
135x3 reps /155/185/225/245/265

2/23/17
Rower intervals
7 min chins

2/25/17
Day 4

Deadlift
341x1 @8
253x5 x7 sets
These all felt super good. All with my 4 in belt.

Slingshot
165x5
175x5
185x5
175x5 x4 sets

RDL
185x8
165x8x2 sets

Squat without belt, no rest
135x5/155/185/205/215/225

[Peter Dempster]

Hi Leah - curious about two things. First, why so many lifts on no/very little rest? Second, what's the rep/set pattern for "7 minute chins"? Thanks!

[Leah Lutz]

Hi Leah - curious about two things. First, why so many lifts on no/very little rest? Second, what's the rep/set pattern for "7 minute chins"? Thanks!

Hi there,
I bias my time and rest toward the first lift of the day OR the competition lifts, so if I am short on time, I have to cut rest down for later things. Sometimes my training often takes over 2 hours and if I'm not careful, it pushes to 3 hours. Right now I have a ton of volume. Jordan and I also see that I just don't actually NEED long rest periods between most of my lifts, so I don't take it.

With comp lifts, I set the timer for 4 min, but it's often 5 once I actually get under the bar. For supplemental lifts, I usually set the timer for 3 min, but often take 4, and for these 4th lifts of the day with no rest, it's largely serving as an additional training exposure to each lift. So it's based on what I need, the training fatigue I'm trying to get, and time management.

For the 7 min of chins, I set the timer for 7 min and then just do sets of 2 with minimal rest. I just try to make sure I keep the total reps moving up over time.

[Peter Dempster]

Hi there,
I bias my time and rest toward the first lift of the day OR the competition lifts, so if I am short on time, I have to cut rest down for later things. Sometimes my training often takes over 2 hours and if I'm not careful, it pushes to 3 hours. Right now I have a ton of volume. Jordan and I also see that I just don't actually NEED long rest periods between most of my lifts, so I don't take it.

With comp lifts, I set the timer for 4 min, but it's often 5 once I actually get under the bar. For supplemental lifts, I usually set the timer for 3 min, but often take 4, and for these 4th lifts of the day with no rest, it's largely serving as an additional training exposure to each lift. So it's based on what I need, the training fatigue I'm trying to get, and time management.

For the 7 min of chins, I set the timer for 7 min and then just do sets of 2 with minimal rest. I just try to make sure I keep the total reps moving up over time.

Makes sense, thanks! Obviously I'm at a much different stage, but this is what I've inadvertently been doing as a late novice; I train at lunch and there isn't much I can do to explain a 2.5 hour lunch break 3x per week, ha!

[Leah Lutz]

Makes sense, thanks! Obviously I'm at a much different stage, but this is what I've inadvertently been doing as a late novice; I train at lunch and there isn't much I can do to explain a 2.5 hour lunch break 3x per week, ha!

Yep, ideally, if I was an advanced novice and training three days, I'd take longer rests so that I could make sure I was still adding weight to the bar. If you can make progress with your rest, sounds like it is ok!

2/27/17
Day 1
This was a long training session, due to the volume and the fact that I trained at Boss Barbell, so I had a lot of people to catch up with.

Squats
325x1 @8 and it would have been even better if I hadn't hit the rack. Bleh. Haha
248x5 x6 sets

Bench
181.5 x1 @8
138x5 x6 sets

Pendlay Rows
155x8x5 sets

3 count bench
worked up to 138x3 @7

Such a good training session. I am sure the training environment helped. However, all of my training is going SUPER well right now. I'm really trying to sleep enough, not over-shoot my RPEs, and be very matter-of-fact about my training. By this I mean not getting anxious about making faster progress, or psyched out with the heavy weight (I had been getting kind of anxious about heavy singles far too often.), and simply working to be as reasonably prepared for each training session as I can. I know that's obvious, but I can talk myself into feeling like there must be way more to do.