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  • pullaparts - front/side raises

    Snatches: 15x4, 15x4, 20x2, 20x2, 25x2, 30x2
    35 (missed behind, swinging), 35, 40, 43, 45, 48 (miss - slow going under, no lockout)

    Clean & 2 jerks: 35, 35, 40
    Back felt tired, probably could have put on my belt but eh.

    Bench (w/u:25x3, 30x3, 35x3, 40x3, 43x3)
    8x3 @ 45kg

    1 Board
    5x5 @ 45kg

    Close grip
    2x12
    1st set I got to about 10 and had to rest.
    2nd set, had to rack it after 8, barely got it up, racked it again at 11. Didn't have a spot and didn't feel like smooshing myself.

    Planks w/10kg: 30s, 45s, 32

    Pulldowns & Pushdowns: blue band
    5x10

    100 double unders.

    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 @ 83kg/183
      Used a belt on last 3 sets

      Wide stance
      5x5 @ 73kg/161
      Tried to do it without the belt at first. I almost died.

      SG RDL
      4x6 @ 63/139
      Kinda surprised vomit didn't come spewing out on that last set.

      Glute bridges w/10kg
      GHD situps
      DB rows w/30#
      5x10

      This workout always take me forever to do. I think because I hate squats so much now that I keep dicking around just to avoid 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).

      Comment


      • Snatches/doubles: 20, 25, 30, 35

        Clean and 2 Jerks: 35, 40, 45, 50, 53, 55, 58, 60
        Missed the 2nd jerk on the last one, caught it lopsided so it was sitting funny on my wrist.

        I thought for sure these would feel horrible and heavy since my legs are so sore but they all felt good.

        200 double unders (41 unbroken)

        10 mile run.....okay, probably closer to 1 but I shit you not it felt like 10!!!
        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:
          3 position: 20, 25, 30, 30
          singles: 35, 40, 43, 45 (m-too much hip), 47, 49 (m- on my toes), 51 (m-behind), 53 (m- too slow going under), 45, 45, 45

          Clean n Jerk: 45, 45, 50.....too fucking tired

          Deadlifts on 1"
          4x3 68kg

          Sumo
          3x5 62

          Front squats
          2x6 52

          DB row w/30# - 15, 15, 10
          Hypers - 5x10
          Abmat situps - 5x15

          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).

          Comment


          • Pullaparts~GM (grn band) ~ Splits ~ Sotts

            Snatch/board: 15x2, 20, 20x2, 25, 30, 35, 35, 38, 40, 43
            Snatch: 45, 48 (m- clarked)
            Snatches were feeling heavy today.

            Clean & 2 Jerks: 35, 35, 45, 50, 55, 60 (PR on double jerks), 63 (m-j), 65 (m-j), 67 (m-clarked)
            I missed the jerks cause they were way forward. Didn't push my head through at all.

            Have a little nagging pain in my low right back. Just a nerve but .....

            Deadlifts on 1" mat (w/u: 67, 85, 90, 95)
            6x2 @ 100kg
            On the 4th set 1st rep felt horrible, I didn't set up so I could feel myself really rounded. Fixed it on the 2nd rep. Wore my belt on the 5th set. Had it on on the 6th set too but after the 1st rep I kept cramping up in my ab every time I went to pull the 2nd rep, took the belt off and pulled it just fine.

            Sumo
            3x5 @ 90
            These felt much better on my back. They actually felt good.

            Front Squats (w/u: 35x4, 45x4, 55x4, 65x3)
            2x6 @ 70
            Soon as I hit 70 I just felt slow and weak.

            DB rows w/40#
            Hypers
            5x10

            Abmat situps 5x15

            stretching

            I expected to feel really fresh today but I didn't. Warming up I felt good. Hips felt good, not tired like last week. I'm thinking I'm not eating enough or something.

            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~PushUps~ Side/Front Raises

              Bench
              6x2 @ 45kg

              One board
              3x5 @ 45

              Close Grip
              2x6 @ 35

              Wasn't going to lift. Woke up and was feeling pretty sore from yesterday but....I couldn't resist when everyone else started lifting.

              Snatch: 20, 25(m-front), 25, 30, 35(m-front was interrupted), 35, 40, 43, 45, 48, 50, 52 (m-knee snatch), 53, 55(m), 57 (pressed out but I count this. ), 58 (m- had it but lost it behind me, looked better than 57 have a video but can't get it to work ), 58 (m- Matthias Steiner'd it)
              Honestly surprised I was able to snatch as much as I did today considering I usually snatch like shit after heavy deads.

              Clean & Jerk: 45, 50, 55, 60, 63

              My friend showed up for his photo shoot (using our gym) so I ended it here.

              Pulldowns & Pushdowns w/ blue band: 5x10

              Planks w/45#: 45s, 30s, 30s

              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 ~ Split ~ GM (grn band)

                Squat
                6x2 @ 85/187
                Felt a lot of pressure in my neck with this. Going to the chiro on Friday.

                Wide stance
                3x5 @ 70/154
                These felt horrible today. I brought my feet in just a bit closer on the last set and it helped.

                Snatch grip RDL
                2x6
                Kept hitting my bruise on the 1st set, 2nd set I did with a clean grip. Coach said it doesn't count so I did a 3rd set with a little wider grip, helped but my hands must have slid back into normal grip cause the last one hit my bruise. I'm pretty sure I can never have babies again.


                DB rows w/40#
                5x10

                GHD's
                15, 15, 10, 10

                Glute bridges w/10kg
                20, 20, 10

                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


                • Woke up with a sore back and neck. I should have switch my workout to benching today.

                  Deadlifts
                  6x2 @ 105
                  Felt like I grinded every single rep out, real weak.

                  Sumo
                  3x5 @ 95
                  Same thing here. Back wasn't feeling good at all after all these. I could feel it in my L4-5.

                  Front squat
                  2x6 @ 73
                  These actually didn't feel as horrible as they normally do. Tried not to let my chest drop.

                  DB row w/40# 5x10 (wore my belt)

                  Abs (leg lifts, toe touches & crunches) 15, 15, 15, 10, 10, 10, 10, 10, 10

                  Hypers - 8, 10, 10, 10, 10, 2
                  Was really afraid to do these today. Just waiting for my disc to pop out.

                  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


                  • Memorial Day Murph

                    1 mile run
                    100 pull ups
                    200 push ups
                    300 squats
                    1 mile run

                    59:08

                    I'm fucked for the week.
                    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
                      6x2 @ 88
                      Went surprisingly well. I thought for sure it would feel incredibly heavy since my quads are sore. It didn't. The last 3 sets (not on video) actually went faster and felt better than the first 3 sets.

                      wide stance
                      3x5 @ 73
                      This is usually where I struggle and I didn't. Felt strong through all 3 sets.

                      snatch grip rdl
                      2x6 @ 66
                      Okay, back was feeling like toast here. These felt heavy and it didn't help that my right hand is torn.

                      db row w/40# - 5x10
                      these felt really heavy!

                      glute bridges - 5x10
                      abs - 25, 25, 25

                      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 @ 32kg

                        Dead bench
                        10x1 @ 43

                        Close grip 2 board
                        2x6 @ 47

                        Planks w/Eva(roughly 40#'s) 25, 30, 25

                        Pull/pushs 5x10 blue band

                        These felt heavy, my lats are still really sore from Murph.

                        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
                          6x2 @ 91kg

                          Wide squats
                          3x5 @ 75

                          SG RDL
                          2x6 @ 69

                          DB Row w/40# - 5x10

                          Abs - 5x25 (leg raises, toe touches & crunches)

                          Glute Bridge w/25# - 5x10

                          Back was feeling a bit better today, until I started warming up with the banded good mornings. It tightened right up and I couldn't bend over again.

                          If I round my back it's really painful, I don't think it's my disc. I think it's just really inflamed right now. Went home, took some motrin and iced it. I survived.

                          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 @ 34kg

                            Dead bench
                            10x1 @ 45kg

                            Close grip 2 board
                            2x6 @ 49kg

                            Planks w/25# 3x30s
                            Was all my back could take

                            Push/Pulldowns 5x10 blue
                            either this band was really stretched out or I'm stronger. I think I'm going to try to move up to the green band now. At least for the Pulldowns.

                            Did a lot of stretching tonight. Got my low back to crack and that seemed to help. Took the dog for a walk and my back didn't hurt like it did last night. Going to the chiro tomorrow. My neck still hurts.

                            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 @ 34kg

                              Dead bench
                              10x1 @ 45kg

                              Close grip 2 board
                              2x6 @ 49kg

                              Planks w/25# 3x30s
                              Was all my back could take

                              Push/Pulldowns 5x10 blue
                              either this band was really stretched out or I'm stronger. I think I'm going to try to move up to the green band now. At least for the Pulldowns.

                              Did a lot of stretching tonight. Got my low back to crack and that seemed to help. Took the dog for a walk and my back didn't hurt like it did last night. Going to the chiro tomorrow. My neck still hurts.

                              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


                              • Deadlift
                                3x2 @ 74
                                This was supposed to be 77 but for some reason my brain just wasn't functioning. I was more worried about whether I could even deadlift or not.

                                Sumo
                                2x5 @ 70

                                No pain with the deadlifts but my back did tighten right up after the sumos.

                                Front squats
                                2x6

                                DB Row w/30# 15, 15, 10, 10

                                Hypers 5x10 a little tough today

                                Planks 3x1m

                                Lots of stretching. Back doesn't feel tight now. I can still feel some discomfort on my L5 but not pain.
                                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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