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  • So ended this program with 112kg squat, 65kg bench and 133kg deadlift. 5 weeks out till my first pl meet. We'll see what the platform will bring.
    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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    • 3 weeks out from my meet. Accidentally pulled 305 today. Only Asian that can't add. :/
      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 did it yesterday. Took home gold for the open and gold for masters. Set a USPA state record for raw/masters in all 3 lifts and I didn't miss 1 single lift. These are the last 3 lifts which were all pr's for 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


        • Warmed up with the hip circle, good mornings and pullaparts

          Squat 63 @ 180

          Paused squats 35 @ 150

          Hip thrusters 38 @ 135

          Tbar rows – 310 w/75#

          Split Squats – 310 w/30#db

          Toes2Bar – 310

          I’m going to be so sore 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


          • Just a few lifts from today's workout.

            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


            • 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 circle ~ pullaparts ~ band good mornings w/hip circle (grn band)

                Deadlifts (forgot to do deficits, too busy talking)
                6x3 @ 235
                w/up: 135x5,5; 155x5, 175x5, 205x3, 225x3

                Sumo block pulls
                3x5 @ 215
                Felt good on my back and easy today

                Front Squats
                4x4 @ 165
                w/up 95x4, 115x4, 135x4
                Felt heavy and slow, no bounce at all

                Bent rows w/95# 3x10
                GHR's - 10, 10, 5, 5
                Planks w/45# - 6x30s

                Workout time: 1:30:26
                Included warm ups w/weights.

                30 sprints wasn't going to happen. I'd die after about 8. This ended up sucking just as bad.

                5 sets:
                40m Prowler push 155#
                40m Sprints - turned into a walk after 2
                40m Sled pulls 90#
                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


                • Really fast warm up tonight since I had to coach.

                  Bench (paused)
                  45x5, 65x5, 85x5, 105x3
                  6x3 @ 120
                  The first few sets I was kind of all over the place. More arch meant I was touching lower on my chest (if you can even call it my chest anymore) and coming up I was pushing forward (towards my feet) instead of back.

                  1 board
                  3x5 @ 120

                  Close grip
                  3x6 @ 95

                  Superset (3x10):
                  Flyes - red band
                  DB rows - 35#
                  Skullcrushers

                  Workout time: 45min

                  I was all sweaty and out of breath at the end. It was like doing CrossFit.

                  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


                  • 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


                    • 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




                      • Not a good day. Blah.
                        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


                        • Warm up: pull aparts/ hip circle/good mornings

                          Squats:
                          45x2x5, 135x2x5, 155x5, 175x3
                          195 6x3

                          Paused squats:
                          165 3x5

                          Hip thrusts:
                          150 3x8

                          T-bar (single arm) w/45# - 3x10
                          Split squat w/35# db - 3x10
                          Toes2Bar - 30
                          Pullups w/red band - 6x5

                          W/out time: 1:05 (included warm up)

                          Sprints 10x50m
                          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


                          • 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


                            • Bench
                              45x5, 45x10, 75x5, 75x5, 95x5, 115x3
                              130 6x3

                              One board
                              130 3x5

                              Close grip
                              105 3x6

                              3x10:
                              Flyes (red band)
                              DB rows 45#
                              Skull crushers 45#
                              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


                              • Deadlifts on 1"
                                45x10, 135 2x5, 165x5, 185x5, 205x3, 225x3, 240x3
                                250 6x3

                                Sumo blocks
                                230 3x5

                                Front squats
                                45 2x5, 75x5, 95x4, 115x4, 135x4, 155x4
                                180 4x4 (accidentally did 185 on the first set, mad math skills)

                                Bent rows
                                135 6x5 (belt and straps)
                                GHR's 6x5 (with box)
                                Planks 6x30s w/45#

                                Time: 2 hours
                                No sprints today, got some kind of a strain going with my left knee/hammie. I'll do something 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

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