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  • ever use jump stretch bands for assistance then gradually remove them? It will look far more impressive when you teach your body to do strict pulls and you might prevent shoulder issues in the process as well
    --lllll--------lllll--
    IRON MIND

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    • Originally posted by FeMind View Post
      ever use jump stretch bands for assistance then gradually remove them? It will look far more impressive when you teach your body to do strict pulls and you might prevent shoulder issues in the process as well
      I used to be able to do strict pullups and I did it by just doing it each day in my warm up. I use the bands once in a while but I I don't really do pull ups anymore. I do have to do push ups in my warm ups.
      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


      • Did the usual warm up with sotts/pull aprts

        Snatches 20, 25, 30, 35
        Didn't do very many, the class was huge today and there just wasn't room. I'll work on them tomorrow.

        Squats
        8x3 @ 75kg

        Wide stance
        5x5 @ 65kg
        I have to do these in my chucks or I get pitched forward more than I am.

        RDL
        2x12 @ 55

        Lats - 50
        Abs - 50
        Glute bridges - 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


        • Snatch:
          Board:flr/kn - 20, 20, 25, 30
          Flr - 35, 40 (m-behind), 43 (m-b), 43, 45(m-knee), 45(m-b)
          High pull, hip snatch - 35, 40 (m-s behind), 40, 40, 40, 43, 45, 48, 50, 53(clarked snatch)

          Clean n Jerk - 45, 45, 50, 55, 60(no jerk)
          Wrists still not feeling really good and pinky is still sprained and popping out.

          Deadlift on board
          4x3 @ 62kg

          Sumo
          3x5 @ 56

          FS
          2x8 @ 37

          Lats - red band - 50
          Abs - ghd - 50
          Curls - ppl band - 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


          • Snatches/dbl-20, 20, 20, 25 singles - 25, 30, 30, 35, 35, 40

            C&J 35, 35, 40, 40, 45, 45, 50, 50, 55, 55, 60 (missed the jerk, leaned back)

            Bench
            4x3 @ 28kg

            1 Board
            3x5 @ 28kg

            Close grip
            2x8 @ 23kg

            DB flys 2x25 w/15#

            Lats
            Pushdowns
            Red band - 20, 15, 15

            Planks 1, 1, 1
            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


            • Squat
              43 @ 53kg

              Wide squats
              35 @ 46

              RDL
              26 @ 39

              Lats – red band – 225
              Crunches – 15, 15, 10, 10
              Glute bridges – 20, 20, 10

              In and out in 30 minutes.
              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


              • Press
                3x5 @ 17kg

                Dead bench
                6x1 @ 25

                Close grip 2 board
                2x6 @ 26

                Flys
                2x25 15#db

                Lats - red band - 50

                Pushdowns - red band - 50

                Whatever is going on in my wrist I aggravated it with push ups today. Can't put much pressure on it. I think it's a bone spur. I have 3 rest days for it to go away.
                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


                • 100 Pullaparts/3x10 sotts 15kg
                  Snatch: 20x2, 25x2, 30x2, 35x2
                  30
                  45
                  48 - Clarked, for whatever reason just didn't go under it ?
                  48 - on my toes a bit
                  48
                  48 - (m - behind)
                  48 - saved it
                  50 - (m - knee)
                  50 - clarked
                  Wasn't moving my feet on the warm up sets which usually means missing with heavier weights. The last 2 48's I just felt off. My timing, everything. Should have been thinking about nothing instead of everything.

                  Clean n Jerk - 45, 45, 50, 50, 55, 60, 63 (missed the jerk, forward)
                  I could feel myself arching on the 60kg jerk.

                  Wrist held up okay today. Felt the 63 in my left wrist where the bone spur is.

                  Deadlift on board (w/up: 63x3, 75x3, 80x3, 85x3)
                  8x3 @ 91kg
                  Used a belt on the last 2 sets

                  Sumo
                  5x5 @ 83
                  Used a belt on the 1st 2 sets then went without.

                  FS
                  4x6 @ 68kg
                  These felt so heavy today. The last rep were grinders. And my ass looks huge from behind.

                  DB rows w/30# db
                  15, 15, 10, 10
                  Hypers
                  10x5
                  Up/down planks 10x5

                  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 - front/side raises - sotts

                    Snatch - hips: 20x2, 20x2, 25x2, 30x2, 35x2, 35x2, 35x2, 38 (m), 38x2
                    Felt like I was all the way under but these were all powers looking at the video

                    Jerks/doubles: 35, 35, 40, 40, 45, 50, 50, 55
                    Was tight roping a bit

                    Low back and legs are sore from yesterday. Didn't want to lift but needed to get the blood flowing. Tried to Clean and said screw that.

                    Pushups 3x15

                    Bench
                    8x3 @ 42kg

                    1 Board
                    5x5 @ 42

                    Close grip
                    2x12 @ 35
                    I'm supposed to use 34kg here but I was too lazy to strip it down.

                    Planks: 1, 1, 1

                    Pulldowns - 15, 15, 10, 10 (red band)

                    Pushdowns - 15, 15, 10, 10 (red)

                    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 - Bulgarians - band good mornings

                      Had every intentions of lifting today but decided that since it's leg day that it wouldn't be a good idea. So glad I didn't now.

                      Squats
                      8x3 @ 78
                      No belt for the first 4 sets, felt like my butt was popping up so added the belt. My right knee caves a bit.

                      Wide stance squats
                      5x5 @ 68
                      I always feel like my ass is a mile high on these. The last rep is always a grinder and I have to work at pushing my knees out.

                      Snatch grip rdl
                      4x6 @ 58
                      All I could think was how did I ever snatch 56, this is heavy as fuck.

                      DB row w/30# - 15, 15, 10, 10
                      V-ups - 15, 15, 10, 10
                      Glute Bridges - 15, 15, 10, 10 (thinking of adding weight to these)
                      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 - push ups - pushdowns

                        Military Press
                        5x5 @ 26kg

                        Dead bench
                        12x1 @ 36kg

                        Close grip 2 boards
                        4x6 @ 39

                        Planks w/25# plate 3x1 min
                        Pulldowns (blue band) 15, 15, 10, 10
                        Pushdowns (red band) 15, 15, 10, 10

                        Stretching

                        20 minute walk.

                        I wish squat days felt this easy.

                        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


                        • Pullparts - side/frt raises - sotts

                          Snatch: 20, 25, 30, 35, 40, 45, 47, 49, 51, 54
                          No misses with these. 54 was a little shaky though, was on my toes and had to rock back to save it.

                          57x5 missed them all, was on my toes. The last 2 you can't see but wasn't locking out. Close to dropping them on my head. Move on.

                          Clean n Jerk: 45, 45, 50, 55, 60
                          63, 65, 68 - pressed out on all 3, right arm not locking out. 68 I'd call a miss, pressed out but didn't really lock it out

                          Clean: 70, 72, 74 (PR), 75 (PR), 76 clarked
                          Had planned on jerking 70 but my right arm went numb and the longer I stood there the worse it felt. 75 I caught on my toes making the clean way harder than it needed to be.

                          No more maxing out till this cycle is over. Felt really good today. Deadlifts in a few hours.



                          Afternoon sesh

                          Deadlifts on mat
                          8x3 @ 94kg

                          Sumo
                          5x5 @ 86kg

                          Front Squats
                          4x6 @ 71kg

                          DB row w/30# - 15, 15, 10, 10
                          Situps w/10kg - 10, 10, 10, 10, 10
                          Hypers - 10, 10, 10, 10, 10

                          Stretching

                          Felt great through the deadlifts and ran out of gas on the squats. Probably more mental than anything.
                          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 - side/front raises - pushups

                            Jerks/dbls - 25, 35, 40, 45

                            Bench
                            8x4 @ 43kg

                            1 Board bench
                            5x5 @ 43

                            Close grip
                            2x12 @ 35

                            Plank w/10kg - 1m, 30s, 30s

                            Pulldowns (blue) - 15, 15, 10, 10

                            Pushdowns (red) - 15, 15, 10, 10

                            Benches felt so heavy today. My lats and traps are super sore.

                            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


                            • Squats
                              8x3 @ 80kg

                              Wide stance
                              5x5 @ 70kg

                              Snatch grip RDL's
                              4x6 @ 60

                              DB row w/30# - 15, 15, 10, 10
                              Glute bridges w/10kg - 5x10
                              Situps w/10kg - 5x10

                              Didn't use a belt for any of the squats. Also, figured out what I was doing wrong with my wide stance squats. They still suck though.
                              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


                              • AM:
                                Snatch: 20x2, 20x2, 25x2, 30x2, 35, 40, 43, 45, 48, 50(m)
                                CnJ:45, 45, 50, 55

                                Afternoon:

                                Deadlifts on 1"mat
                                8x3 @ 97kg

                                Sumo
                                5x5 @ 89kg
                                These felt horrible, was okay the first few sets. The last two I started seeing stars. Those last reps on the last set I'm surprised I didn't pass out. At this point I was feeling light headed and nauseous.

                                Front Squats
                                4x6 @ 74
                                Warm ups felt okay, did 70x5 and they felt good. First set at 74 was eh. Second set, I got to 4 and that was it. Dumped it. Caught my breath and went back and finished the last 2. Then went outside and got sick. Felt horrible and wanted to quit but I was more afraid of what coach would say if I did. Tried to squat with the 74 but it was too much. Dropped it back to 70 and finished it out. 2x6....last rep I almost missed

                                DB rows w/30#
                                Hypers
                                Abmat situps
                                5x10

                                It's hotter than hell and I'm guessing bad eating is what happened today. I don't know. It happens.

                                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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