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  • Coach said I had to squat today, he didn't care if I was sore. I had to get over this mental block I have with squatting more than 75kg.

    So............

    Back squats:
    35x5, 45x5, 55x5, 60x3, 65x3
    W/belt: 70x3, 75x3, 80x3, 85x2....stopped counting at this point. Was just going to go by feel and not psych myself out.

    Singles: 90, 95, 100, 103, 106(Miss, this would have been a pr). Last max was 105 before I strained my hip. No pain at all while squatting. Feels good to be back.

    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


    • Snatch (deficit) 20x2, 20x2, 20x2, 25x2, 30x2, 35
      Snatch
      37
      40 miss-behind
      40
      42
      44 miss-behind
      44 miss-behind
      44
      46

      C&J 35, 35, 40, 45, 50, 55, 55 miss jerk

      BS: 45x5, 55x5, 65x3, 75x3x2, 85x3x2 (belt on 85)

      glute bridges 2x10
      planks 2x1m
      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


      • 8-18-13

        AM workout:
        High hang snatches: 20, 20, 20, 25, 25, 30, 30, 35 (m), 35

        Split press: 20x10, 25x2x10

        PM workout:
        5 rounds
        10 Jumping lunges
        20 Cal row
        30 DU's
        17:23
        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


        • Jerks off blocks
          20x5
          25x2
          25x2
          35x2
          35x2
          40, 45, 50, 55
          Wrist still hurt

          DL 55x3, 65x3, 75x3, 85x3 91x3x3 easy

          Clean n Jerk: 35, 40, 45, 50, 55, 60 (missed...there goes my wrists again)
          55

          3 rounds:
          3 CnJ @ 45
          5 Pullups
          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


          • 8-21-13

            Back squats:
            35x5, 45x5, 55x3, 65x3, 70x3
            74x3x8

            Wide stance:
            5x5 @ 65

            Hip Ext: 5x10
            Planks: 3x1m
            Glute bridges: 2x10
            Pull ups: 5, 5, 5, 3
            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


            • Pullaparts/Pushdowns/Pushups

              Split press: 5x5 @ 30kg

              Snatch press: 3x15 @ 20

              Pause bench: 4x6 @ 40

              Pendlay rows: 5x10 @ 40

              Pushdowns (red): 15, 15, 10, 10

              Stretching.

              Everything felt heavy today. Even the pushups were hard and I can usually do 15 in a row. Having a hard time locking out my right arm on the last reps of the bench.
              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


              • pullaparts~goodmornings~split squats

                Deadlifts:
                w/up: 55x5, 55x4, 65x5, 75x3, 85x3
                3x3 @ 91kg

                4" block pulls:
                2x3 @ 98kg

                Squats:
                3x8 @ 50

                Back ext: 15, 15, 20
                Planks: 3x1m

                Hip still bothers me off and on but I can squat pretty much without pain now. Wrist is still sprained so trying to let it heal. I'll probably try to lift tomorrow.

                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 hurt this morning. Doesn't like the deadlifts. After walking around for a little bit I got it to pop and it felt a little better. .

                  Bench - 50x5
                  15x10x2, 20x5, 25x5, 30x5, 35x5, 40x5, 48x5
                  I think I can do more than 50

                  Close grip 3 board - 40kg: 15, 10, 6

                  Seated overhead press - 20kg: 15, 4
                  Shoulder was on fire

                  Pull ups: 5, 4, 4

                  DB rows w/30#: 20, 16
                  Need to go up in weight with these

                  Planks - 3x1m
                  Glute bridges - 3x10

                  Wrist is really hurting today. I'm trying to get it to pop but doesn't matter how I twist it, it's not working.

                  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


                  • 8-26-13

                    Squats: 7x2 @ 63kg, 74x2

                    Snatch grip RDL: 2x amrap: 13, 11

                    Wide stance squat: 2x amrap: 9, 6

                    Weighted situps w/5kg: 5x10

                    My hips are sore today. Everything is sore really. My low back was so pumped from the RDL's the wide squats were harder than usual. Plus with my hip I had a hard time going very low. My second set was better, when I took my stance in just a little.

                    Last edited by bull.dogz; 08-27-2013, 10:19 AM. Reason: adding video
                    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


                    • Snatch: 20x2, 20x2, 25, 30, 35, 40, 45, 48, 50, 52 (miss, right knee dropped), 53 (miss/same), 45 (miss behind), 35, 35, 35

                      First time snatching over 50 in a while. Lifts felt good.....than went to shit pretty quick. Just not moving my feet and not sitting back.

                      B/N Jerks: 35x2, 45x2, 50x2, 55

                      Wrist still hurts so didn't try to clean.
                      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


                      • Seated military press: 20x8, 25x8, 30x8, 32x4
                        Tried to get 32x8 but I had nothing left.

                        DB press (rest pause): 20# 15, 7, 5, 4, 3

                        Dips: 3(got 2 1/2 so added red band) 4, 5 (red band), 6 (blue), 6 (blue)

                        Pull ups: 5, 3 1/2, had to kip that last one

                        T-bar rows: 93# 10, 9
                        Pulldowns w/blue: 15, 13
                        Since I can't do a lot of pull ups I added in 2 amrap on these exercises. No wonder why my jerks and bench suck. Going to do dips more often.

                        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


                        • Deadlift 12x1 @ 78kg
                          50x5, 60x5, 70x3, 78x12x1

                          Snatch grip on 4" blks: 59kg 18, 19

                          Squats @ 45kg 11, 10

                          Hip thrusters w/20kg: 10, 8, 8, 6

                          Planks 3x1m

                          Changed things up a bit today. Used the man's bar instead of my (woman's) and kept an overhand grip for deadlifts. Figured if I do a powerlifting meet I don't want gripping a bigger bar to be a factor.

                          Squats were without my sleeves again. My squats look high but that's as far as I can go. Not sure what I can do to go lower.

                          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


                          • No hip pain when I woke up today. Yay. Hammies are sore from yesterdays workout. Wasn't sure how it would go today.

                            Snatch: 20x2, 20x2, 25x2, 30x2, 35, 40, 45, 48, 50 (m), 52 (m), 45, 50 (m)
                            Not a great day but not bad either. Was moving a bit slow and at the end I just wasn't going under it.

                            Clean and Jerk: 35 (no jerk), 35, 40
                            Cleans: 40, 45, 50, 55, 60, 63, 65, 67 (clarked)

                            The first few c&j's killed my wrist so I decided to just clean. Hopefully it wasn't a total set back on the wrist. See how it feels tomorrow.

                            Hip thrusters w/26# kb
                            Back ext
                            Stretching

                            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


                            • 9-3-13
                              Row 500m 2:31
                              Run 1 mile 9:26
                              5x50m sprints
                              Row 500m 2:50

                              9-5-13
                              Pullaparts~pushups

                              Bench:
                              15kgx2x10
                              20x6
                              25x10
                              30x5
                              35x5
                              42x10

                              Incline:
                              35kgx11, 6, 4

                              DB press:
                              20#x13, 6, 5

                              Pull ups: 4, 3 , 3

                              Pendlay rows:
                              45kgx7, 8, 7

                              Dips w/blue band: 12, 7
                              Pulldowns w/grn: 10, 10

                              Felt kinda crappy tonight and didn't really feel motivated. It's been a long week. My elbow doesn't hurt when I bench now....now it hurts when I do pull ups or those pull downs.

                              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


                              • 9-6

                                10 Min AMRAP:
                                Row 500m 2:06

                                5 Pull ups
                                10 KB swings 35#
                                15 Squats

                                5 Rounds
                                Rest 1 min, ME DU's:

                                18



                                9-7-13
                                Squat:
                                15x5
                                35x5
                                45x5
                                55x5
                                65x5
                                70x5
                                75x5
                                80x5 (belt)

                                Singles:
                                85
                                90
                                95
                                100
                                105

                                Good mornings w/25kg: 10, 12

                                DB Split squats w/30#: 7, 8

                                Weighted situps w/5kg: 17, 16 (arms got tired before abs did)

                                Hip thrusters w/15kg: 10, 10

                                Hip is feeling so much better. No pain anymore and I'm able to stretch without pain either. Squats were fast and felt good, which was why I went to max.

                                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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