Instagram story viewer> @lauraderomilly> Posts

Laura de Berdt Romilly

@lauraderomilly

6.2K

followers

1192

following

Team 🇨🇦 Powerlifter/ Strongwoman
@zonesmellingsalts - LAURA10
1:1 Strength & Fitness Coaching ⤵️

POSTS STORIES REELS TAGGED

‘If you want to go fast, go alone. If you want to go far, go together’ by @lauraderomilly

2k

14

3 days ago

Avancus Houston 🇺🇸 🥇

190kg squat (PR)
115kg bench
215kg deadlift

The past few months have been rehabbing and working around persistent nerve pain. While it’s not the numbers I’d prepared for, it was an amazing event to compete at, and what I did do pushed through the mental blocks in training I’d had. Ended tying my best total and a 504.7 dots to finish

Lucky to do this with my best friend and biggest supporter in my corner all weekend @huntpowerlifting ♥️
And truly the best meet I’ve been to yet. @avancushouston was for the athlete in every aspect, it was an incredible weekend competing with and watching so many strong and talented women. I’m already looking forward to being back!

Also must check out @drink2o3, supplied me with electrolytes through the weekend and highly recommend!

Coaching @johannesmcevoy
Physio @drmiketonry
Salts @zonesmellingsalts
@sbdcanada by @lauraderomilly

198

19

8 days ago

The heaviest squat in Flight A was achieved by Laura de Berdt Romilly with 190kg. taken in Stafford Centre by @lauraderomilly

296

12

15 days ago

And just like that it’s peak week by @lauraderomilly

167

10

a month ago

A quarter century down ✨

The past year has been filled with growth in career, sport, learning and endlessly grateful for the people and love in my life by @lauraderomilly

224

14

2 months ago

200kg/440lbs x 2

Fuelled by a whopping 64g of sugar from a peach Rockstar 😅 8 weeks out we ball

@zonesmellingsalts
@zonecanada LAURA10 saves
@sbdcanada by @lauraderomilly

219

12

2 months ago

Some abs outside the kitchen

• Step ups 6-8/side
• Leg raises x 10-12
• Garhammer raises x 6-8
• Copenhagen Planks - 20-30s/side

Usually my rotating core exercises throughout the week includes some hanging variation or decline sit-up, planks, and oblique exercises. Supplemental core work has had good carryover to bracing in compound movements and competition events - keeping it to 5-10 extra minutes at the end of a session so nothing crazy but makes it manageable to hold myself to by @lauraderomilly

177

4

2 months ago

Fat loss while training for performance

Goal the past three months has been to lose excess body fat and get to a baseline weight of ~160-163lbs. Being lighter has sport-specific advantage (in riding lighter weight means faster reflexes, better balance and adjustability, and less mass = less effort over a course for better time). In powerlifting and strongman I want to try eating into my weight class instead of cutting down. Will this be the most beneficial? Time will tell, but it has been a personal challenge and I’ve enjoyed the discipline of dieting to a specific goal.

Even in a deficit prioritize meeting your macros - don’t just focus on protein,
carbs = energy
energy = gains

Whether that’s fat loss, building muscle, gaining strength. Not limiting your fuel will make your training sessions more productive and intentional. Have go to meals pre and post training that are simple to make and nutritious. Consistency creates routine and long term habits help you meet your goals ‼️

BW current low ~166-167lbs and strength has been climbing, especially in pressing which always drops the most when I cut. About one more month of pushing a deficit before upping to maintenance calories.

Offering 1 on 1 coaching & programming, dm if interested :)

250lbs/113kg 2x2

225lbs/102kg 2x5

135lbs x 6

I will get better at these by @lauraderomilly

266

7

3 months ago

Lots of rep and tempo work has been feeling good but nothing beats a heavy single day 🙂‍↕️ (and maybe the hardest grind of any lift I’ve ever done!)
Won’t be competing for another 15 weeks so lots of time to refine and continue to improve the total

@zonesmellingsalts LAURA10 saves by @lauraderomilly

327

16

4 months ago

Days like these ☀️ 💛 by @lauraderomilly

200

5

5 months ago

Very happy with how off season training is going ‼️ Rep PRs on all lifts this block, another couple months until comp prep (at last!) starts

@zonesmellingsalts LAURA10 saves
Coaching @johannesmcevoy by @lauraderomilly

3

10

5 months ago

Basics might not be exciting, but they are effective

Some staples from the week ->

• Deadlifts 170kg 3 x 6
• Pause squats 160kg 3 x 4
• Hip thrusts 3 x 10-12
• SSB Split Squats 3 x 10 by @lauraderomilly

248

7

6 months ago