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  • Deadlifts felt pretty good today so I went for it. When I started this program I was at 118, today I pulled 130. Pretty happy! So close to 300#'s.

    laurie@controlledlabs.com

    Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

    Comment


    • Hip feels a bit better today. I can walk without pain but I know if I try to squat it will flair up again. So worked on upper body stuff.

      Bench....worked up to 61kg. Really grinded that one out. Couldn't get 62.

      Press.....could only get 41kg. I'm disappointed. My press has actually gone down over the years.

      Push Press...52kg. Blah!

      Pull ups 4x5
      Pressdowns
      Push ups
      More foam rolling.

      laurie@controlledlabs.com

      Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

      Comment


      • 7-24-13

        Snatch - (dbl:20, 25, 30) 35x2, 40(m), 40, 40x2, 40, 45(m-ks), 45, 45x2, 45
        Jumping forward on my snatches and not really dropping under so all were powers.

        2 Cleans + Jerk: 46, 54x2, 62 (m jerk; almost missed clean), 62 (m clean)
        Hip is just not allowing me to be fast.

        Sn high pull (hip): 46x3x4

        Squat: 45x3, 55x3, 63x3, 70x3
        Stopped there, feeling it in the hip.


        7-27-13
        Press: 15x5, 20x5, 25x5, 30x5

        Split press: 25x10, 30x5, 35x5

        Jerks (blocks): 35x2 (pwr jk) x2 (splt); 40x2 (pwr)
        B/n jerks (splt): 40x2, 46x2, 50x3, 54x3x2
        I've been missing in front on my jerks so may as well work on that. Love behind the necks...so much easier.

        Pull ups: 5, 3, 2 - Pull downs (grn band): 15, 10
        Chin up: 3

        DB Row w/35#: 3x10
        Hypers: 3x10
        Up/down planks: 15, 10, 10

        My shoulders and left elbow is hurting. Been rolling things out but it's still not helping. Just feeling beat up lately.
        laurie@controlledlabs.com

        Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

        Comment


        • Hip felt decent today.....could be all the ibuprofen.

          Warmup:
          Snatch: board flr/kn: 20, 20, 25, 30, 35x2 (missed the 2nd one, it was out front)

          Power snatches:
          35x3
          37x2, 1 (thought I was supposed to do 2)
          40x2x3
          Catching pretty high but they were supposed to be powers so it's all good.

          Warmup:
          Power clean & power jerk: 35, 40

          46 (3pc+2pj), 50 (3+2), 54 (2+2)2
          If these were going to give me pain it would have been at the 54. Wasn't pretty and I wasn't dropping under much, more like a crossfit clean but regardless I got the work done. My push jerks at 54 were pretty much push presses.

          Attempted back squats but only got up to 63kg. Now it's more like a sciatica. Felt it shooting down my leg so my low back is out of alignment.
          35x5, 45x3, 55x3, 63x3
          laurie@controlledlabs.com

          Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

          Comment


          • I think my chiropractor is on vacation. Can't get a hold of her so haven't been able to get my back adjusted. Tried to warm up with snatches but it's just not happening.

            Split press @ 25kg 3x10
            3rd set I was arching my back a lot and almost missed the last rep

            B/N jerks off blocks (dbls): 35, 40, 45, 50, 55, 60, 65 (missed 2nd rep)
            Single: 68, 70, 72 (missed - didn't lock out)

            Squat snatch grip press: 20x4, 25x4, 28x4, 30x4

            Push ups: 3x15
            Pull ups: 4, 3, 4, 3

            Ab wheel 3x10
            laurie@controlledlabs.com

            Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

            Comment


            • Finally got in to see my chiro....I was all out of alignment. Hip still is strained.

              Split presses: 20kgx10, 25x10, 30x10

              Split jerks off blocks (dbl): 35, 40, 45, 50, 55 - sngl: 60, 63 (m-didn't lock out), 63 (m - didn't lock out)

              Sotts 10xbar
              Felt horrible today. Everything is just sore so skipped it.

              Hip extensions: 3x10
              Planks: 3
              Glute Bridges: 3x10 (w/5kg)
              laurie@controlledlabs.com

              Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

              Comment


              • Wanted to squat today so squat I did.

                pullaparts/goodmornings/sotts

                Back Squats: 25x5, 35x5, 40x4, 45x3, 50x3, 55x3, 60x3, 63x3, 67x3, 71x3, 74x3x2, 78x3x2

                74 and 78 felt a little heavy. Didn't feel any pain, just some slight discomfort. We'll see how the hip feels tomorrow.

                Snatch grip RDL: 2x6 @ 65

                Pendlay rows: 35x5, 40x5, 45x5, 50x5

                Hip Ext: 10, 10, 10
                Glute Bridges: 10, 10, 10
                Planks: 45s, 1m, 1:18
                laurie@controlledlabs.com

                Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

                Comment


                • 8-5-13

                  Hip was okay yesterday. Snatches from the floor were tough so went with high hangs.

                  Board (pause kn/dbl): 20, 20, 20, 25, 25

                  H. Pull + HHS: 30, 35, 35(m-b), 35, 35, 40, 40

                  CnJ: 35, 35, 40, 45, 50, 55, 55, 60, 63 (m- jerk front)

                  My clean rhythm is coming back. They felt good. Unlike the snatches.

                  Got distracted coaching so didn't do much else. Hip feels okay today. Will probably try to front squat tonight.
                  laurie@controlledlabs.com

                  Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

                  Comment


                  • Back Squat:
                    35x5

                    (triples)
                    45
                    45
                    55
                    65

                    8x3 @ 70

                    Front Squats:
                    45x5
                    55x5

                    5x5 @ 60
                    My right wrist has been hurting, not it's killing me.

                    Hip Ext: 50
                    Planks: 3x1m

                    Hip is feeling pretty good. Could be because my wrist hurts so bad I don't feel anything else. One. Hot. Mess.
                    laurie@controlledlabs.com

                    Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

                    Comment


                    • 8-9-13

                      About an hour of mobility. 4x10 squat snatch press (felt good), pressdowns, pullaparts

                      Back squat:
                      35x5
                      45x5
                      55x5
                      60x3
                      65x3
                      75x2
                      80 (miss) Mentally just not ready for it. 75 was the most I've squatted pain free. I was feeling tightness in my low back at 60, think it just scared me.

                      Hip Ext: 2x15
                      GHD's: 2x15

                      8-10-13

                      pullaparts~Bulgarian splits~ gm~ squat snatch press

                      Testing the wrist today.

                      Snatch on board: 20x4, 25x2, 30x2, 35x2, 40x2 (misses), 35, 38
                      I was on my toes for most of these, just a shit day. Wrist felt okay.

                      Back squat:
                      35x5, 45x5, 55x5
                      5x5 @ 65

                      Snatch grip rdl:
                      2x6 @ 55

                      Back Ext: 3x30
                      Crunches: 3x20

                      Tried abmat situps but they hurt my hip. Feeling tired and sore. Really want to dip my body in tiger balm.

                      laurie@controlledlabs.com

                      Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

                      Comment


                      • Split presses: 25x10x3

                        Snatch: 20, 20, 20, 25, 30, 35, 40, 42 (m- hopped forward), 42
                        These are feeling heavy, the 42 felt pretty shitty on my wrists.

                        Tried to clean with 35 and didn't feel good on my wrists so I passed.

                        Push ups: 10, 15, 10
                        Pull ups: 3, 4, 4, 3, 3

                        Feeling really weak.
                        laurie@controlledlabs.com

                        Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

                        Comment


                        • This should fix your back
                          http://www.amazon.com/HIMALAYA-ACUPR.../dp/B0032UR1QQ


                          I've had mine for 2-3 weeks and I am a big fan, placebo effect or not I'll take anything that helps.
                          --lllll--------lllll--
                          IRON MIND

                          Comment


                          • Originally posted by FeMind View Post
                            This should fix your back
                            http://www.amazon.com/HIMALAYA-ACUPR.../dp/B0032UR1QQ


                            I've had mine for 2-3 weeks and I am a big fan, placebo effect or not I'll take anything that helps.
                            I looked at that when Klokov posted a video of him using it. I'll have to look into it.
                            laurie@controlledlabs.com

                            Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

                            Comment


                            • Sunday night:

                              Went back in and worked on snatches a little bit again. Then did 2 metcons.

                              Sn: 20, 20, 25, 25, 30, 35 (m-front)
                              38 - on my toes but saved it
                              40 - m behind, hopped forward
                              42
                              44 - m, didn't go under it
                              35
                              35

                              3 Rds:
                              5 pull ups
                              20 kb snatches w/lunge
                              40 Du
                              12 something

                              4 Rds
                              400m run
                              15 ghd situps
                              15 kb swings 20kg
                              18:03


                              8-13-15

                              Really having a hard time getting moving and motivated lately.

                              Snatch (deficit) barx2x2, dbls - 20, 20, 25, 30
                              35, 35, 35
                              Just working on keeping my chest up and not jumping forward.

                              B/N Jerk (off blocks): 35, 40, 45x2, 50x2, 55x2, 60x2 (missed 2nd jerk)
                              65, 70, 73 (PR), 75 (m), 75(m)
                              Just wasn't locking out on the 75's.

                              Split press: 3x10 @ 25kg

                              Back ext: 2x10

                              Honestly, a little surprised about the jerks. My wrist is still a little sore. But these days what isn't?!
                              laurie@controlledlabs.com

                              Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

                              Comment


                              • Back squat: 35x5, 45x5, 50x5, 55x4
                                60x3, 65x3, 70x3
                                75x3x8

                                Wide squats: 50x5x5

                                Snatch grip RDL: 2x6 @ 55

                                Hip Ext: 3x10
                                Planks: 3x1m
                                laurie@controlledlabs.com

                                Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

                                Comment

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