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  • Snatches were okay today. I'm swinging the bar a bit.



    Clean and Jerks were okay too



    Ended the workout with the complex again



    I'm going to pick up some stall mats tomorrow. My ass can't handle the cement. Weights should be in Friday and squat stand within a couple of weeks. Yay me!!
    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


    • Snatches - doubles (floor, knees)
      20
      25
      28
      30
      33

      Snatches - singles (floor)
      35
      38 (missed twice)
      38 (paused at knees, lost it coming standing up)
      38 (paused, make)
      40 (missed front)
      40 (missed front)
      40 (make - video)
      43 (missed)
      43 (missed)
      43 (missed)
      35 (make)
      40 (missed - landed on knees)
      40 (missed - front)

      Clean & double jerk
      25
      30
      35

      Clean & Jerk
      40
      45
      50 (soft arms on the Jerk)
      53 (Shitty Clean, missed Jerk)
      53 (Clarked it)

      Complex - Clean, 2 front squats, jerk
      45
      45
      45
      50

      This month has been shit training and it showed. I've been maybe training twice a week and only working to 35kg (since that's all the weights I had). Lack of squatting I'm sure is a huge factor too. At least now I can go up in weight on my lifts (well, if I actually make the lifts).

      Snatch - 40kg


      Snatch - miss 43kg


      Complex - 50kg
      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


      • Snatches - Double (floor-pause at knees, knees) working on shoving my ass back
        25 x 3
        28 x 2
        30 - missed the 2nd one from the knees
        33

        Singles - From the floor
        35 x 2
        38 - miss
        38 x 2
        40 - clarked it
        30 x 2

        Cleans - Doubles except the first one
        30
        35
        40
        45
        50



        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


        • Didn't write anything down so trying to go from memory.

          Snatches - dbl
          20
          30 x 5
          33 x 2-3?
          35 x 2-3?

          C&J
          30
          35 x 3?
          40 x 2-3?
          45 x 3?
          50 x 3

          Best training I've had in a while.
          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


          • Originally posted by glennpendlay View Post
            sots press, snatch grip, behind neck. bar for 3 sets of 10

            snatch from hip, doubles at 25, 30,30,30,35

            snatch from knee doubles at 25,30,30,30,35

            concentrate on jumping from the heel, and slamming the heels down first on the landing.

            presses from the split sets of 5, 25,30,30,30,35

            clean + 2 jerks 25, 30, 35, 45, 45, 45, 50
            Sots - Hard, had to use a dip to get the weight overhead. 3rd set struggled a little with the last few reps.



            Snatch (hips) - Kinda forgot I was supposed to be focused on heels until the 3rd set. But high hangs are easiest for me.



            Snatch (knees) - Always throws me off starting from the knees. I think too much.



            Press from split - Had to start using a dip on the 2nd set of 30. Missed the last rep @ 35.

            30kg


            35kg


            Clean & dbl jerk - Shoulders were tired at this point. I have a video at 50kg but for some reason it went out of focus, knee came a bit forward on 2nd jerk. 2nd set of 45 was the best I think, 3rd (@ 45 I missed the 2nd jerk - came forward. 1st set of 45 knees were forward.

            2nd @ 45


            Missed 2nd jerk


            50
            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


            • Originally posted by glennpendlay View Post
              on Sots presses you end each rep looking straight ahead, squeezing the bar at full lockout. Your not doing this.

              Snatch from the hip means the crease of the hip, not dropping it to mid thigh.

              You are jumping forward on most of your snatches. Draw a line on the rubber. You jump over it, its a miss.

              Every jerk the bar should be behind your ears at lockout. Push the bar back and your head in front of the bar.

              Next workout.

              Sots press, 3 sets of 10 at 25kg

              snatches from the HIP. doubles at 25, 25, 25, 30, 35
              snatches from the knee doubles at 30, 35, 35, 35, 40
              snatches from the floor singles at 30, 35, 40
              clean plus 2 jerks 30, 40, 40, 40, 45, 30, 30, 30.
              Really struggled with the sots press today. To look ahead and lock it out I ended up on my toes and had to keep sitting back. Not to mention I'd get to 5 and had to rest. On the last set, last 5 it finally clicked....I widened my grip and I had no problem being locked out for looking ahead. (dummy ) I wasn't about to do them all over again. (no video for these)

              Snatches from the hips felt really heavy today. Didn't miss though and I didn't jump over the line. Most of them I actually jumped back about an inch.



              Snatches from knees
              30 - came on my toes on the 1st, 2nd was fine
              35 x3 - 1st okay, 2nd missed and redid (video), 3rd was good
              40 - video





              Snatch
              30 - jumped over line
              30
              35
              40 missed behind (video)
              40





              Clean & 2 J
              Went fine, most my front knee was forward a little, noticed my back foot was turned out instead of in.



              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


              • do you squat, deadlift, or press? From my experience and studies, building your Olift total will be a long road unless you concurrently maximize growth from the powerlifts. missing lifts sucks, but if you are crazy strong, you miss less lifts and if you do at least the poundages will be dramatically higher..hanneman and rip talk at length about that, how strength overrides technique...yet if you combine both you will maximize your potential.

                thank pendlay for those erector raises he has a youtube video off...they are pretty amazing for the low back. Now if only I had a reverse hyper too.
                --lllll--------lllll--
                IRON MIND

                Comment


                • I'm waiting for my squat rack to come. Once it does I can start squating again. Normally I don't do deadlifts, just squats and presses.
                  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


                  • Originally posted by glennpendlay
                    normal sots presses

                    snatch from hip doubles 25, 25, 25, 30, 30, 30

                    snatch from knee + overhead squat 30, 30, 30, 35, 40, 35, 35, 35

                    clean + 2 jerks 30, 35, 40, 40, 40, 45, 35, 35, 35

                    presses from the split, 25kg for 3 sets of 10

                    Watch the jumping forward on the snatches. Use the chalk line. Stay on the heels on the pull.

                    Watch the front knee on the jerks and presses from the split.


                    Sots press 3x 10
                    Felt easier then the last time



                    Snatch - hip, dbl
                    Never jumped over the line



                    Snatch - knee, ohs
                    Messed up on my 2nd set @ 30kg forgot to ohs, did it again and missed sn in front, finally got it





                    Clean & 2 Jerks
                    Knee's didn't come forward much at all today but I had a hard time locking out my right arm.



                    Press from split

                    Noticed I was turning my front foot out (toes, about half and inch) halfway through each set. Struggled with the 2nd and 3rd set about the 8th rep, would miss and have to pick it back up.

                    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


                    • Originally posted by glennpendlay View Post
                      normal sots presses

                      snatch from hip doubles 25, 25, 30, 30, 30, 30

                      snatch from knee + overhead squat 30, 30, 30, 35, 40, 40, 40, 35

                      clean + 2 jerks 30, 35, 40, 40, 45, 45, 35, 35, 35

                      presses from the split, 25kg for 3 sets of 10
                      Sots were easier today. Didn't have to dip much to get it over head. Just on the last few reps of the 3rd set.

                      Snatches felt off today. Didn't miss any, just didn't flow. Pressed out on my 2nd set of 40 from the knee.



                      Clean & Jerks felt good though, noticed I'm turning out my back foot. Focused on fixing that and knee came forward a bit but otherwise I'm doing pretty good on that.



                      Presses from split, lots of dip/drive to get the bar up but got through each set without having to set the bar down or missing.
                      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


                      • Originally posted by glennpendlay View Post
                        normal sots presses

                        snatch from hip doubles 25, 25, 30,

                        snatch from knee + overhead squat 30, 30, 30, 35, 40,

                        snatch + overhead squat 30, 35, 40, 42, 44, 46, 40, 40

                        clean + 2 jerks 30, 35, 40, 40, 45, 45,

                        clean and jerk 50, 50, 50

                        presses from the split, 25kg for 3 sets of 10
                        Sots are getting easier and easier.

                        sn/hip/dbl - 25, 25, 30 - felt good

                        sn/kn/ohs - 30, 30, 30, 35 all good, 40x3 all misses (jumping forward)

                        sn/ohs -
                        30 - miss twice
                        30
                        35
                        40
                        41x2 miss
                        41
                        44 - miss
                        44
                        46 - so excited I made it that I almost dropped it, shitty ohs
                        40 - miss (had it locked out and then I just let go)
                        40

                        Clean & 2 Jerks - 30, 35, 40, 40, 45, 45

                        Clean & Jerk
                        50x3 - I think they all looked like shit., 2nd one looked the best. Pressed out on the first, missed the jerk on the last one. Didn't push the bar back.

                        Presses felt stronger, using less dip for them. Did have to fight for the last 5 reps on the last set though.

                        Videos are uploading. I'll add them later.
                        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


                        • Originally posted by glennpendlay View Post
                          normal sots presses

                          snatch from hip doubles 25, 25, 30,

                          snatch from knee + overhead squat 30, 30, 30, 35, 35, 35, 35

                          snatch + overhead squat 30, 35, 40, 42, 40, 40, 40,40

                          clean + 2 jerks 30, 35, 40, 40, 40, 40, 40, 40

                          clean and jerk 50, 50, 50, 50, 50

                          presses from the split, 25kg for 3 sets of 10
                          Shoulders are hurting me lately. Did some shoulder prehab. Snatches from the hip were fine.

                          SN/Knee/OHS
                          30
                          30 - on my toes a bit on the snatch
                          30
                          35
                          35
                          35 - best one, solid
                          35

                          SN/OHS
                          30 (M)iss
                          30
                          35 (M)
                          35
                          40
                          43 (M)
                          41 (M)
                          40 (M)
                          40
                          40 (M)
                          40 (M)
                          38 (M) Tried to drop it down, still missed. Fuck it.

                          Clean & 2 Jerks
                          30
                          35
                          40 x 6

                          Clean & Jerk
                          50
                          50 (M) jerk
                          50 (M) jerk
                          50
                          50 - Almost lost the clean, knee came forward (video)

                          Split presses - Went okay



                          Last 50kg c&j
                          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


                          • Keep up the great work! I need to set up a thread as well to give myself motivation!

                            Comment


                            • Originally posted by TheCurlyFitChic View Post
                              Keep up the great work! I need to set up a thread as well to give myself motivation!
                              What are you waiting for? Do 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


                              • I'm giving up on weightlifting. Well just snatches and jerks. Today sucked too. My body still hurt today. Especially my shoulders and ankle. Blah!

                                Stretching, prehab, snatch balances (bar), sotts 3x10

                                Snatch (hip, dbl)
                                25
                                25
                                30

                                Knee + Ohs (singles)
                                30x3
                                35x4

                                Snatch + Ohs (here's where it goes to shit)
                                30
                                35 x 3 (Missed twice)
                                40 x 3 (Missed)
                                35 x 2 (Missed - Ready to cry at this point)

                                25 (dbl from flr no ohs; was on my toes a little)
                                25 - better
                                Snatch + Ohs (let's try this again )
                                30
                                35
                                38
                                40
                                40 (M)

                                Clean + 2 Jerks
                                30
                                35
                                40 x 6
                                Wrists really hurt with these, moved hands in felt little better

                                Clean & Jerk
                                50 - pressed out; knee slightly forward
                                50 - missed jerk - didn't push bar back? I don't know, posting video
                                50 - missed jerk; knee forward
                                50 - missed jerk; knee forward
                                50 - didn't even attempt jerk

                                Clean + 4 FS 50kg x 2

                                Split presses - shoulders were really burning and tired. Couldn't lock out the last 2 reps in each set. I'll upload the videos later.
                                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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