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Thread: Better then yesterday

  1. #401
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    Snatch:
    20, 25, 30, 35, 40, 45
    50 - m right knee dropped
    52 - m
    45
    48
    50
    52 - tweaked my right elbow on that on
    54 - clarked it, shit was so high I could have powered it
    45x2
    45x2
    45x2
    Snatches are coming back, trying to work on shooting my hips up instead of out. Stilling swinging it enough that when it's heavy I'm going to start missing. Weights are feeling light.

    Deadlift
    3x2 @ 77

    Sumo
    2x5 @ 70

    FS
    2x6 @ 53

    DB Rows w/35# - 20, 15, 15
    Planks - 3x1m
    Hypers - 5x10

    Mobility

    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).

  2. #402
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    Worked on h. snatch balances today. Worked up to 50 and kept missing it, I'm not pushing back or something. Dropped it back down to 35 and worked back up again. I need to work on being faster under the bar and not riding it down I think.

    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).

  3. #403
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    Had a wtf kinda day today. Supposed to test my squat, bench and deadlift today.

    Barx10x2
    35x5, 45x4, 55x3, 65x3, 75x2, 85, 90, 95, 100
    105(miss)
    95
    100
    105(m)
    95
    100
    103
    106(m)
    Two weeks ago I squatted 105 easy. For the life of me I couldn't get it today. I felt like I was super slow coming out of the hole. Kept dropping it back down and trying to move faster. Pulled something in my hip on the last attempt.

    Tried to do deadlifts.
    65x5
    75x3
    85
    95
    100
    105
    110
    115
    120
    126(m) didn't even come off the ground
    126(m) nada
    Pulled 125 pretty easy a couple of weeks ago. I don't know. Going to give it a few days and try again.

    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).

  4. #404
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    Slightly productive day. Tried to bench since I can't squat. Whatever I pulled in my hip is going to take a few to go away. Been using the tens on it and icing. Did mobility work and my hips felt a bit better. I was able to air squat okay.

    Bench
    barx10x2
    35x5
    40x3
    45x2
    50x2
    53
    57
    60-pr
    63(m)
    I just couldn't push off on my feet, was hurting my hip. Did more mobility work after. Can't pull my left leg to the side at all without pain. Tried to test my squat again and couldn't squat all the way down. Did 10 holding onto the post and that helped. Did 2 more sets of 10 without holding on, I can feel my back rounding trying to get to the bottom. Going to keep doing mobility and dynamic stretching so I don't get tight.

    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).

  5. #405
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    Hip is still bothering me. Actually it felt better yesterday. Was able to walk without any pain until I went to physical therapy. They had me do some stretches for my low back and today my thigh was hurting again.

    Did some snatch balances and snatch/board work with just the bar just to loosen up the hips. That felt okay and warmed up my hips so I tried some squats. I couldn't get into the bottom with back squats but front squats felt okay so I went with those. Anything more than 2 reps and I was starting to feel it in the side (it band).

    35x5
    45x5
    50x3
    65
    70
    75
    80
    85
    90 (91 was old max)
    93 PR
    96 (m)
    95 (m)

    My it band was killing me after the 93, couldn't push my knee out. Felt like I had more in me, the only thing was my shoulders were tight so I couldn't get a breath with the bar against my throat.

    Rolled out my it band after and it stopped hurting. Hip still hurts a bit, maybe a strained groin?

    Going to try some deadlifts tomorrow. I feel like I do better if I do something even if it's light than completely resting.

    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).

  6. #406
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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).

  7. #407
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    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).

  8. #408
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    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).

  9. #409
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    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).

  10. #410
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    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).

  11. #411
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    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).

  12. #412
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    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).

  13. #413
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    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).

  14. #414
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    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).

  15. #415
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    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).

  16. #416
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    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).

  17. #417
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    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

  18. #418
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    Quote 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).

  19. #419
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    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).

  20. #420
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    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).

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