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.
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Better then yesterday
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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).
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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).
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Warmed up with the hip circle, good mornings and pullaparts
Squat 6×3 @ 180
Paused squats 3×5 @ 150
Hip thrusters 3×8 @ 135
Tbar rows – 3×10 w/75#
Split Squats – 3×10 w/30#db
Toes2Bar – 3×10
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).
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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).
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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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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).
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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).
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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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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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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).
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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 10x50mlaurie@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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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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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).
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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).
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