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Thread: Better then yesterday

  1. #421
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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).

  2. #422
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    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).

  3. #423
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    Default 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).

  4. #424
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    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).

  5. #425
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    Default 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).

  6. #426
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    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).

  7. #427
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    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).

  8. #428
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    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).

  9. #429
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    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 at 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).

  10. #430
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    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).

  11. #431
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    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).

  12. #432
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    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).

  13. #433
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    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).

  14. #434
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    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).

  15. #435
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    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).

  16. #436
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    So sore today. Everything hurts.

    Push press 5x5 @ 40kg

    DB press: 20# - 15, 6, 5

    Dips w/blue band: 16, 8, 5

    Pulldowns w/green band: 10, 10
    So sore I couldn't even get 1 pull up today.

    T-bar 20kg: 15, 12

    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. #437
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    Crossfit Total:
    Squat: 106/233 PR

    Shoulder press:
    42/93 PR

    Deadlift:
    120/264 (last max 130 )
    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).

  18. #438
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    Deadlifts (reps)

    Deadlift Warmup:
    men's barx10, x5
    60x3, x5
    80x5 - thought I had 70 here
    90x3
    95x3
    90xamrap: 12 (belt & straps)

    4" blocks w/96kgxamrap: 12

    Pause squats 2xamrap:
    20x5
    50x5
    55x5
    60x5
    65x8, x8

    Sub GHR's for leg curls (rest pause; used box to push off of): 10, 5, 5

    3x400m run
    50 double unders

    Planks: 3x1min
    Glute bridges: 3x10

    Low back is still tight for whatever reason. I'm literally having to stretch everything between each exercise. I went to the chiro Friday and other than my dislocated rib low back and everything else was fine. Felt like a good day today.

    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. #439
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    Back squats:
    63x3
    74x3x2
    84x3x2

    Snatch (dbl):
    20, 25, 30, 35
    40x2x2
    45 (miss - knee)
    45 (miss - front)
    45

    Clean n Jerk (2+2):
    35
    45
    50 (double jerks hurts my wrist, can only do c+j, c+j)
    45
    45
    45
    45
    Supposed to go up in weight but anything more than 45 hurts to jerks.

    Good mornings: barx6x4

    Planks 3x1m
    Glute bridges: 3x10

    Snatches felt better today. Starting to get the flow of things again. My legs feel a lot better today then it did last week. Not as sore. Low back is a little tight but not as bad as before.
    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. #440
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    Snatch: 20x2/3, 25x2/2, 30x3, 35x2, 40, 43, 43, 45, 45

    Clean & Jerk: 35, 35, 40, 45, 50, 55, 60

    Good day of lifting, no misses. Wrist is feeling better. I've been jerking off my fingers which helps not irritate my wrist. Racked in hands on 60 and could feel it a bit on my wrist but not so bad that I couldn't jerk. Progress.

    Bench ~ speed
    Bench:
    25x6
    30x5
    36 8x3

    Pause 1" over chest
    30x8
    33x8

    Seated ohp - rest pause w/20kg
    15, 8, 6

    Pull ups 3xamrap
    5, 4, 3

    DB rows w/35#
    12, 11

    Pulldowns w/green band: 15
    Dips w/red band: 10, 9

    Glute bridges: 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).

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