Daniel Lambert Posted April 1, 2013 Share Posted April 1, 2013 Hi Guys, My name is Daniel Lambert and I am a full time strength athlete from Auckland, New Zealand. I absolutely love anything to do with strength, especially grip strength and strength feats. My focus is Strongman, and I recently competed at New Zealand's Strongest Man 2013 over the weekend, placing 2nd u105kg division and 6th overall. I had strained my left bicep, close to a tear, which unfortunately held be back quite a bit. Next year I will win u105kg and contend for the title! Even with strongman as the focus, I still mix it up with Powerlifting, Weightlifting, Athletics, Highland Games and a bit of Odd Lifts. Soon I will be getting into some Arm Wrestling, as I have always wanted to have ago and have found a club to learn from. I have also started working on grip/strength feats and hope to learn a lot from the GripBoard and people's feedback. At the moment I am able to, on a regular basis - tear a phone book, both small and big, crush an apple with one hand and am getting close to crushing a full can of soda. Here is footage from this weekend; Here is my Facebook page; https://www.facebook.com/DanielLambertStrengthAthlete?ref=hl Cheers 2 Quote Link to comment Share on other sites More sharing options...
Geralt Posted April 1, 2013 Share Posted April 1, 2013 (edited) Cool to keep a workout log here man. Lot's of learning stuff seeing your experience. Any certifications you are eyeballing gripwise as a short term goal? Nice lady on the 1.00 mark and around 3.08 btw Edited April 1, 2013 by Geralt 1 Quote Link to comment Share on other sites More sharing options...
Daniel Lambert Posted April 2, 2013 Author Share Posted April 2, 2013 Yeah for sure, you mean like COC certs? I am new to the grip world, what other certs are there? I have both COC and Heavy Sport Grippers. Can close the 250lb Heavy Gripper but I don't think they are true to ther rating as I can close the 1.5 COC and just close the COC 2. Quote Link to comment Share on other sites More sharing options...
Daniel Lambert Posted April 2, 2013 Author Share Posted April 2, 2013 02/04/13 Session 1: 40 mins Mobility Drills Banded Stretches Foam Rolling Session 2: 60 mins Snatch off boxes (18") - 20kg, 40kg, 60kg, 70kg, 80kg, 5x1-60kg Clean and Split Jerk with 3 seconds pause off boxes (18") - 20kg, 40kg, 60kg, 70kg, 80kg, 5x1-60kg Log-Lift - 5x1-90kg Farmers Walk - 2x50m-60kg Atlas Stones - 1x2-100kg Arm-Over-Arm Sled Pulls -1x30m-40kg Deadlift - 6x6-140kg, all with hook grip, YUS! \m/ Squat Supports - 4x5 seconds-180kg with 30 seconds rest Power-Rack Squat - 10x2-100kg with 10 seconds rest Sumo Deadlift - 10x2-100kg with 10 seconds rest Dumbbell Low-Box Squat Jumps (10") - 4kgx2, 6kgx2, 8kgx2, 12.5kgx2, 15kgx2 Session 3: 30 mins BTN Jerks - 3x3-80kg Bench Press - 6x6-70kg, all reps competition pause RGBP - 10x2-50kg with 10 seconds rest RGSP - 10x2-40kg with 10 seconds rest RGSE - 10x2-15kg with 10 seconds rest Plyometric Pull-Ups - 5x2-BW+10kg Session 4: 30 mins One-Arm Finger-Tips Deadlift - 40kgx3, 60kgx2, 3x1-62.5kg One-Arm No Thumbs Deadlift - 60kgx3, 62.5kgx2, 3x1-67.5kg Shot Put Catches - 3x3-16lb Hub Extensor Catches - 3x3-2.5kg, for this I just use a empty 5lb protein tub, add weight and use it like a hub. Active Recovery Great day, feeeels good! Bicep only felt during Log and Stones, so I didn't do much events today. Will take it easy on my bicep, until it feels all good. Quote Link to comment Share on other sites More sharing options...
Daniel Lambert Posted April 3, 2013 Author Share Posted April 3, 2013 03/04/13 Session 1: 40 mins Mobility Drills Banded Stretches Foam Rolling Session 2: 70 mins Snatch - 20kg, 40kg, 60kg, 70kg, 80kg, 90kg, 10x0-100kg, 5x1-70kg Clean and Push Jerk - 20kg, 40kg, 60kg, 70kg, 80kg, 90kg, 5x1-70kg Apollons Axle - 2x2-80kg Axle Zercher Carry - 2x50m-60kg Tyre Flip - 1x6-250kg Harness Sled Pulls -1x30m-100kg Deadlift - 7x5-150kg, 4 sets with hook grip, 3 sets with straps - EASY! Sumo Deadlift off boxes - 6x1-180kg with 30 seconds rest Front Squat with 10 seconds pause - 3x1-110kg, 3x1-70kg with 30 seconds rest Heels-Together Deadlift with 10 seconds pause halfway - 3x1-130kg, 3x1-90kg with 30 seconds rest Sprints - 5x20m Session 3: 30 mins Bench Press - 7x5-75kg, all reps competition pause 6" Board Press - 110kgx5, 130kgx1, 120kgx3 Decline Bench Press with 10 seconds pause - 3x1-70kg, 3x1-50kg with 30 seconds rest Zydrunas Press with 10 seconds pause halfway - 3x1-45kg, 3x1-35kg with 30 seconds rest Cable Seated Extensions with 10 seconds pause - 3x1-30kg, 3x1-18kg with 5 seconds rest Plyometric Push-Ups - 5x2-BW+10kg Session 4: 30 mins One-Arm Deadlift - 60kgx3, 65kgx2, 3x1-70kg One-Arm Bent-Arm Hook-Grip Deadlift - 30kgx3, 35kgx2, 3x1-40kg Inch Dumbbell Lift__30kgx3, 35kgx3, 40kgx3 Hub Extensor Lift__3x3-5kg Active Recovery 100kg Snatch is there, just couldn't stick it, last few attempts I wasnt getting full extensions either, so I left it at 10 misses haha. Bicep was sore during Clean and Jerks, so I didn't do much events today again. Quote Link to comment Share on other sites More sharing options...
Stephen Ruby Posted April 3, 2013 Share Posted April 3, 2013 (edited) How much do you eat a day? Your volume is very impressive especially for the weights your moving good luck with everything. Its great we have some high level strongman posting a log here to see the work needed to do to be at that level. When is your next contest also? Yeah for sure, you mean like COC certs? I am new to the grip world, what other certs are there? I have both COC and Heavy Sport Grippers. Can close the 250lb Heavy Gripper but I don't think they are true to ther rating as I can close the 1.5 COC and just close the COC 2. The CoC certs can be found on the ironmind website. http://www.ironmind.com/ under the certification sections. If your closing those already with no gripper experience that is very impressive I'd be really interested to see what you could do on thickbar and pinch lifts. Edited April 3, 2013 by Stephen Ruby 1 Quote Link to comment Share on other sites More sharing options...
Daniel Lambert Posted April 4, 2013 Author Share Posted April 4, 2013 How much do you eat a day? Your volume is very impressive especially for the weights your moving good luck with everything. Its great we have some high level strongman posting a log here to see the work needed to do to be at that level. When is your next contest also? Yeah for sure, you mean like COC certs? I am new to the grip world, what other certs are there? I have both COC and Heavy Sport Grippers. Can close the 250lb Heavy Gripper but I don't think they are true to ther rating as I can close the 1.5 COC and just close the COC 2. The CoC certs can be found on the ironmind website. http://www.ironmind.com/ under the certification sections. If your closing those already with no gripper experience that is very impressive I'd be really interested to see what you could do on thickbar and pinch lifts. I try to eat as much as possible, from good quality foods. On training days I will usually have 2 shakes/liquid meals with fruit, coconut cream, milk, oats, eggs, honey and cinnamon and 2 bowls of oats with honey, cinnamon, cream and condensed milk, that alone adds to about 3000 calories. Upcoming Events: 2013 North Shores Strongest Man - May Fitness Expo Strongman Event - July NZPF, APA, Novice 3-Lift - August Big Boys Toys Strongman Event - November Strongman Nationals Jrs/Masters - November Bay of Plentys Strongest Man - December NZWL, Novice - December 2014 Te Aroha Strongest Man - January Counties Strongest Man - February NZPF, APA, Novice 3-Lift - March New Zealand's Strongest Man - Easter More events TBC, possibly Singapores Strongest Man in February/March 2014. 1 Quote Link to comment Share on other sites More sharing options...
Geralt Posted April 4, 2013 Share Posted April 4, 2013 Sorry for my reaction beeing a bit late Lambert, Stephen already gave some good info. Just stroll around here on this board and you will find tons of certification goals for grippers, thickbars, pinch etc. You will just have to make some small investments in the right materials that you would like to train with. But you can also make a lot of stuff yourself. You are strong dude for sure and making lots of volume training wise. 1 Quote Link to comment Share on other sites More sharing options...
Daniel Lambert Posted April 5, 2013 Author Share Posted April 5, 2013 Sorry for my reaction beeing a bit late Lambert, Stephen already gave some good info. Just stroll around here on this board and you will find tons of certification goals for grippers, thickbars, pinch etc. You will just have to make some small investments in the right materials that you would like to train with. But you can also make a lot of stuff yourself. You are strong dude for sure and making lots of volume training wise. Cheers, have noticed a few. A lot to aim for, will post goals later. Thinking about getting some nails to bend too. Inch Dumbbell Lift is contested at the Fit Expo - Goal is 80kg+, NZ Record is 101kg by Colm Woulfe - NZSM 2012 & 2013. 05/04/13 Session 1: 60 mins Mobility Drills Banded Stretches Foam Rolling Session 2: 70 mins Hang Snatch from shins - 20kg, 40kg, 60kg, 70kg, 80kg, 90kg, 5x1-70kg Hang Clean and Squat Jerk from shins - 20kg, 40kg, 60kg, 70kg, 80kg, 90kg, 100kg, 110kg, 2xmiss-120kg, 5x1-90kg Log-Lift - 5x1-70kg with 30 seconds rest Farmers Walk - 2x50m-60kg with 30 seconds rest Atlas Stones - 1x4-100kg Arm-Over-Arm Sled Pulls -1x30m-40kg Deadlift - 8x4-160kg, 2 sets hook grip, 6 sets with straps - EASY! Front Squat Supports - 4x5 seconds-180kg with 30 seconds rest Low-Box Squat (10") - 3x1-160kg with 40 seconds rest, 2 sets with belt, 1 set with belt and knee wraps 4" Deficit Deadlift - 3x1-160kg with 40 seconds rest, 2 sets hook grip, 1 set with straps One-Leg Box Jump - 30cm, 60cm, 70cm, 80cm, 5x1-60cm with 10 seconds rest Session 3: 30 mins Dumbbell Clean and Jerk - 15kgx5, 35kgx1, 25kgx3 Bench Press - 8x4-80kg, all reps competition pause Incline Bench Press - 5x1-80kg with 40 seconds rest with different grips BTN Press (No Back Support) - 5x1-65kg with 30 seconds rest with different grips Ez-Bar Seated Extensions - 5x5-18kg with 30 seconds rest Clapping Pull-Ups - 3x4-BW Session 4: 30 mins Two-Barbell Deadlift - 60kgx3, 65kgx2, 3x1-70kg Bent-Arm Hook-Grip Deadlift - 80kgx3, 90kgx2, 3x1-100kg Thumb Deadlift - 20kgx3, 25kgx3, 30kgx3 Heavy Geippers - 3x10-100lb Active Recovery Hang Cleans felt real easy, 120 was there, just felt like I was to tight. Jerks are way behind my Clean strength, need to work on not pressing out too. Strongman felt good today, no bicep pain today. Deadlifts were easy, love deadlifts. Bench felt real tight and real solid, technique, technique, technique! Quote Link to comment Share on other sites More sharing options...
Daniel Lambert Posted April 6, 2013 Author Share Posted April 6, 2013 06/04/13 Session 1: 60 mins Mobility Drills Banded Stretches Foam Rolling Session 2: 70 mins 1" Deficit Snatch - 20kg, 40kg, 60kg, 70kg, 80kg, 90kg, 2xmiss-100kg, 5x1-70kg 1" Deficit Clean and Push Press - 20kg, 40kg, 60kg, 70kg, 80kg, 90kg, 5x1-70kg Apollons Axle - 2x4-60kg with 30 seconds rest Axle Zercher Carry - 2x100m-60kg with 30 seconds rest Tyre Flip - 1x8-250kg Harness Sled Pulls -1x30m-100kg Deadlift - 10x3-170kg, with straps Deadlift off boxes (20") - 6x1-180kg Front Squat with 10 seconds eccentric - 3x1-80kg, 3x1-40kg Heels-Together Deadlift with 10 seconds eccentric - 3x1-130kg, 3x1-90kg Concept 2 Rower - 2x500m, timer on the rower was playing up, so I don't know my times Session 3: 30 mins Bench Press - 10x3-85kg, all reps competition pause 6" Board Press - 100kgx5, 120kgx1, 110kgx3 Decline Bench Press with 10 seconds eccentric - 3x1-70kg, 3x1-50kg with 10 seconds rest with different grips Reverse-Grip Strict Press with 10 seconds eccentric - 3x1-45kg, 3x1-35kg with 10 seconds rest with different grips Ez-Bar Seated Extensions - 5x5-18kg with 30 seconds rest Clapping Push-Ups - 3x4-BW Session 4: 30 mins Index-Finger Deadlift - 20kgx3, 25kgx2, 3x1-30kg Reverse-Grip Index-Finger Deadlift - 20kgx3, 22.5kgx2, 3x1-25kg Hub Pinch Holds - 3x20 seconds-10kg Hub Extensor Holds - 3x20 seconds-5kg Active Recovery Snatches felt tight, got under a lot quicker, feel 100 was there, though my right thumb wouldn't lock, kept slipping. Clean and Push Press was easy, 90 Push Press felt easy too, should've went heavier. Deadlifts were easy, although it was tough keeping my form tight over 10 sets - I rested a lot longer today to insure my form was tight, look forward to testing my Dealift, feels strong - confident I will smash my PB. Front Squats were tough with the eccentric, didn't expect that, I am assuming progressing on these will help my max Front Squat. Bench Press felt awesome, form was great, leg drive was perfect and even un racking and re racking, my form still felt tight. 6" Board Press was a nice overload, had great success with boards when I benched 140kg at 16, I feel they are great for confidence. Will keep the weights the same, and progress from 6", 5", 4", 3", in the past my competition max was always 10kg less than what I could bench to a 3" board paused. So 130kg on Wednesday and 120kg today, sweeeeet Finger lifts are new to me, was tempted to go for a max - but figured best be safe and go light, just get used to it first. I also did some curls and rear delts today too, nothing special. Quote Link to comment Share on other sites More sharing options...
jvance Posted April 6, 2013 Share Posted April 6, 2013 Be careful with the finger lifts dude, its easy to get a tendon avulsion from those. I don't even mess with them, its not worth it and i don't think the payoff is that rewarding cept maybe for bragging rights.... I would stick to the meat and potatoes thickbar lifting and perhaps block weights for a more immediate benefit to your strongman training. Quote Link to comment Share on other sites More sharing options...
Daniel Lambert Posted April 7, 2013 Author Share Posted April 7, 2013 Be careful with the finger lifts dude, its easy to get a tendon avulsion from those. I don't even mess with them, its not worth it and i don't think the payoff is that rewarding cept maybe for bragging rights.... I would stick to the meat and potatoes thickbar lifting and perhaps block weights for a more immediate benefit to your strongman training. Cheers, great to know Quote Link to comment Share on other sites More sharing options...
Daniel Lambert Posted April 8, 2013 Author Share Posted April 8, 2013 08/04/13 Session 1: Mobility Drills Banded Stretches Foam Rolling Session 2: Arm-Over-Arm Sleld Pulls - 40kgx30m, 2x30m-60kg Harness Sled Pulls - 3x10m-200kg Log-Lift: Strict Press - 70kg, 75kg, 80kg, 85kg, 90kg, Push Press - 90kg, 95kg, 100kg, Anyhow - 2x7-70kg Axle Zercher Carry - 3x100m-60kg Farmers Walks - 3x25m-80kg Apollons Axle - 60kg, 70kg, 80kg, 90kg, 102.5kg, 2x2-100kg Tyre Flip - 2x12-250kg Atlas Stones - 2x2-100kg Natural Stone Carry and Drag - 3x25m+25m-40kg+80kg Concept 2 Rower - 500m Weight for Height - 5x1-56lb Weight for Distance - 5x1-56lb Shot Put - 5x1-16lb Arm-Over-Arm was tough, sled is made from a car tyre and gets a lot of friction, so if I slow down and it stops I lose all my momentum. Was hard to stay slow with Harness Pulls as the concrete floor is painted and my shoes with the most grip, wasn't gripping :/ haha Log-Lift was good, 90 was quick and 100 was quick, although I don't think I could've grounded out any heavier today. Atlas Stones was tough, didn't have any tacky and my arms were slipping, could feel my bicep so I left it at doubles. Concept 2 Rower timer froze up again today, so I don't know what my time was, felt slow. No distance recorded for W4H, W4D and Shot Put as I wasn't throwing it with all my might, was more just practising technique. Quote Link to comment Share on other sites More sharing options...
Daniel Lambert Posted April 11, 2013 Author Share Posted April 11, 2013 S1: Mobility Drills Stretches Foam Rolling S2: Dumbbell Low-Box Squat Jump (10") with 5 seconds pause - 4kgx2, 6kgx2, 8kgx2, 12.5kgx2, 15kgx2 Plyometric Pull-Up - 10x1-BW+10kg Muscle-Ups - 1x1+1+1 Snatch off boxes (20") - 20kg, 40kg, 60kg, 70kg, 80kg, 90kg, 4xmiss-100kg, 5x1-70kg with 30 seconds rest Clean and Push Jerk off boxes (20") - 60kg, 70kg, 80k, 90kg, 100kg, 110kgxpress out, 5x1-70kg with 30 seconds rest Log-Lift - 5x1-92.5kg Farmers Walk - 2x100m-60kg S3: Squat - 6x6-87.5kg Bench Press - 6x6-72.5kg Deadlift - 6x6-145kg Squat Supports - 4x5 seconds-220kg with 30 seconds rest 5" Board Press - 110kgx5, 130kgx1, 120kgx3 Power-Rack Squat - 6x2-110kg Incline Bench Press - 10x2-55kg Sumo Deadlift - 4x2-110kg Hill Sprints - 10x10m BTN Push Press - 60kgx5, 70kgx5, 80kgx5 BTN Press, Curls, Extensions, RPD, BTN LPD S4: Snatch - 20kg, 40kg, 60kg, 70kg, 80kg, 60kg, 70kg, 80kg Clean and Push Jerk - 60kg, 70kg, 80kg, 90kg, 70kg, 80kg, 90kg Middle-Finger Deadlift - 20kgx3, 25kgx2, 3x1-30kg Reverse-Grip Middle-Finger Deadlift - 20kgx3, 22.5kgx2, 3x1-25kg Heavy Gripper Touch and Close - 3x8-100lb Hub Extensor Catches - 3x3-2.5kg Sledge Hammer Radial Deviation Circles - 3x10-6lb Sledge Hammer Ulna Deviation Circles - 3x10-6lb Dumbbell Incline Y Raise - 6kgx4, 7kgx4, 8kgx4, 9kgx4 Barbell Shrugs - 20kgx5, 60kgx5, 100kgx5, 140kgx5, 180gx5 Scapular Depression with parallel bars - 5x10-BW Kroc Row - 45kgx4, 50kgx4, 55kgx4, 60kgx4 Close-Grip Lat-Pulldown - 6x6-60kg Dumbbell Pullover - 12.5kgx10, 20kgx10, 22.5kgx10, 25kgx10 Standing Reverse Calf-Raise Machine - 4x4-300lb Donkey Calf-Raise Machine - 4x4-300lb Great day of training today, everything still EASY and with good form, Snatch off boxes - couldn't stick 100kg again today, although a torn calusses in my left hand made it hard, will tape up tomorrow morning. Squats were gorgeous, a photographer would've been saying yeah baby more, more like that haha the form was picture perfect! Deadlifts and Bench Press too, leg drive was there and made it easy. Time to enjoy some Oats with milk, cream, banana and caramel condensed milk #YUM :P Also, got my measurements done yesterday - Body Weight: 94kg Body Fat: 8.9% - 7 site test Quote Link to comment Share on other sites More sharing options...
Daniel Lambert Posted April 12, 2013 Author Share Posted April 12, 2013 12/04/13 S1: Mobility Drills Stretches Foam Rolling S2: Squat Jump with 5 seconds eccentric - 5x4-BW Plyometric Push-Up - 10x1-BW+10kg Handstand Push-Ups - 1x1+1+1 Snatch with 3 seconds pause at thighs - 20kg, 40kg, 50kg, 60kg, 5x1-40kg with 30 seconds rest Clean with 3 seconds pause at thighs and Squat Jerk with 3 seconds pause - 40kg, 50kg, 60kg, 70kg, 5x1-50kg with 30 seconds rest Apollons Axle - 2x3-80kg Atlas Stones - 2x2-100kg S3: Squat - 7x5-92.5kg Bench Press - 7x5-77.5kg Deadlift - 7x5-155kg Sumo Deadlift off boxes (20") - 6x1-190kg Medium-Cable Cross-Over - 3x5+5+5-30kg+24kg+18kg Front Squat with 7 seconds pause - 3x1-120kg, 3x1-80kg Decline Bench Press with 7 seconds pause - 3x1-80kg, 3x1-60kg Heels-Together Deadlift with 7 seconds pause halfway - 3x1-140kg, 3x1-100kg BTN Press, Curls, Extensions, RPD, BTN LPD S4: Snatch - 20kg, 40kg, 50kg, 60kg, 70kg, 50kg, 60kg, 70kg Clean and Squat Jerk - 60kg, 70kg, 80kg, 60kg, 70kg, 80kg Ring-Finger Deadlift - 20kgx3, 25kgx2, 3x1-30kg Reverse-Grip Ring-Finger Deadlift - 20kgx3, 25kgx2, 3x1-30kg Barbell Standing Behind The Back Wrist Extensions - 20kgx10, 30kgx10, 40kgx10 Barbell Standing Behind The Back Wrist Flexions - 40kgx10, 60kgx10, 80kgx10 Wide-Grip Seated Face Pulls - 6x6-30kg Dumbbell Incline Shrugs - 10x10-12.5kg Scapular Depression with parallel bars - 5x10-BW Smith-Machine Bent-Over Row - 40kgx5, 50kgx5, 60kgx5, 70kgx5, 80kgx5 Neutral-Grip Standing Lat-Pulldown - 8x8-48kg J Pulldowns - 42kgx10, 48kgx10, 54kgx10, 60kgx10 Standing Reverse Calf-Raise Machine - 10x10-150lb Donkey Calf-Raise Machine - 10x10-150lb Snatch and CJ with pause felt real good, helped train getting under the bar with a bit more focus and working on the catch position. Quote Link to comment Share on other sites More sharing options...
Daniel Lambert Posted April 16, 2013 Author Share Posted April 16, 2013 16/04/13 S1: Mobility Drills Stretches Foam Rolling S2: Kneeling Jump to Box Jump - 60cm, 70cm, 80cm, 100cm, 110cm, 120cm, 2xmiss-124cm, 5x1-100cm with 30 seconds rest In and Out Pull-Up - 3x6-BW Muscle-Ups - 1x1+1 Hang Snatch from knees - 20kg, 40kg, 60kg, 70kg, 80kg, 90kg, 5x1-70kg with 30 seconds rest Hang Clean and Push Press from knees - 60kg, 70kg, 80kg, 90kg, 100kg, 110kgxclean only, 5x1-80kg with 30 seconds rest Log-Lift - 5x1-72.5kg with 30 seconds rest Axle Zercher Carry - 2x50m-80kg with 60 seconds rest S3: Squat - 8x4-100kg Bench Press - 8x4-82.5kg Deadlift - 8x4-165kg Front Squat Supports - 4x5 seconds-180kg with 30 seconds rest 5" Board Press - 100kgx5, 120kgx1, 110kgx3 Low-Box Squat (10") - 3x1-170kg Incline Bench Press - 5x1-85kg 2" Deficit Deadlift - 3x1-170kg BTN Press, Curls, Extensions, RPD, BTN LPD S4: Snatch - 20kg, 40kg, 60kg, 70kg, 80kg, 60kg, 70kg, 80kg Clean and Push Press - 60kg, 70kg, 80kg, 90kg, 70kg, 80kg, 90kg Little-Finger Deadlift - 10kgx3, 15kgx2, 3x1-20kg Reverse-Grip Little-Finger Deadlift - 10kgx3, 15kgx2, 3x1-20kg Thumb Deadlift - 10kgx3, 15kgx2, 3x1-20kg Heavy Grippers - 3x12-150lb Sledge Hammer Pronation Circles - 3x10-6lb Sledge Hammer Supination Circles - 3x10-6lb Dumbbell Incline Y Raise - 10x10-3kg Barbell Shrugs - 5x5+5+5-180kg+160kg+140kg Scapular Depression with parallel bars - 5x10-BW One-Arm Corner Row - 6x6-30kg Close-Grip Lat-Pulldown - 54kgx4, 60kgx4, 66kgx4, 72kgx4 Dumbbell Pullover - 6x6-20kg Standing Reverse Calf-Raise Machine - 5x5+5+5-390lb+345lb+300lb Donkey Calf-Raise Machine - 5x5+5+5-390lb+345lb+300lb Plyometrics were fun, Snatch and CPP were good considering - my hands are still a bit beat up and it made the hook grip a bit rough and tough to keep closed. Powerlifts were great, tight form although my hip flexors were extremely tight, I need to spend a bit more time stretching my hips and quads. While warming up for Snatch with the bar I dropped the bar onto my lower back, I was sweating like crazy by then and my hands slipped :/ got a small lump of fatty tissue and a it of bruise. Was fine at first, although was irritating against my belt during deficit deads. Quote Link to comment Share on other sites More sharing options...
Daniel Lambert Posted April 23, 2013 Author Share Posted April 23, 2013 23/04/13 S1: Mobility Drills Stretches Foam Rolling S2: Squat Jump with 7 seconds eccentric - 5x3-BW Plyometric Push-Up - 2x5-BW+10kg Handstand Push-Ups - 1x1+1+1+1+1+1 Snatch with 3 seconds pause - 20kg, 40kg, 50kg, 60kg, 5x1-40kg with 30 seconds rest Clean with 3 seconds pause and Squat Jerk with 3 seconds pause - 50kg, 60kg, 5x1-50kg with 30 seconds rest Apollons Axle - 2x5-80kg with 60 seconds rest S3: Squat - 7x5-95kg Bench Press - 7x5-80kg Deadlift - 7x5-135kg Sumo Deadlift off boxes (20") - 6x1-200kg with 30 seconds rest Medium-Cable Cross-Over - 3x5+5+5-24kg Front Squat with 5 seconds pause - 3x1-100kg, 3x1-80kg Decline Bench Press with 5 seconds pause - 3x1-90kg, 3x1-70kg Deadlift with 5 seconds pause halfway - 3x1-150kg, 3x1-110kg BTN Press, Curls, Extensions, RPD, BTN LPD S4: Snatch - 20kg, 40kg, 60kg, 70kg, 80kg, 60kg, 70kg, 80kg Clean and Push Jerk - 80kg, 90kg, 100kg, 80kg, 90kg, 100kg, 110kgxclean only, 120kgxclean only Clean Shrugs - 4x4-140kg Finger-Tips Deadlift - 5x1-80kg Pinch Lift - with weight plate and barbell in corner - 30kgx3, 40kgx3, 50kgx3 Forearms, Traps, Rear Delts, Rhomboids, Lats and Calves Great day of training, attacked the weights during Snatch and CJ, short rest, just went at it like an animal. Decided to reward myself with some extra 'carbs' along with my post training shake. Amelia made some yummy treats, so I indulged in a slice of 'Captains America' cake, 4 chocolate and marshmallow muffins, 2 banana and chocolate brownies and 2 chewy Anzac biscuits. Time to stretch, clean up and get ready for - IRON MAN 1, 2 and 3 wooooh! #MOTIVATION Quote Link to comment Share on other sites More sharing options...
Daniel Lambert Posted April 29, 2013 Author Share Posted April 29, 2013 Control Day 1: Box Jump - 53.6in/134cm - PB Snatch - 90kg Clean and Jerk - 110kg Squat - 180kg, 200kg with wraps Bench Press - 110kg Deadlift - 180kg, 200kg with straps Ez-Bar Strict Curl - 63kg - PB Strict Press - 80kg Front Squat - 120kg, 140kg with wraps Ez-Bar Overhead Extensions - 40kg - PB Control Day 2: Vertical Jump - 26in/65cm - PB Standing Long Jump - 101in/252.5cm - PB Olympic Squat - 140kg, 160kg with wraps Reverse-Grip Bench Press - 100kg Bent-Over Row - 120kg, 140kg with straps Incline Bench Press - 110kg Hack Lift - 180kg, 200kg with straps Behind The Neck Strict Press - 80kg Ez-Bar Strict Reverse Curl - 53kg - PB Ez-Bar Lying Extensions - 50kg - PB Tough sessions, will rest for the week and start a new cycle of training next Monday. Last week hit a 220kg Squat with wraps (PB), although I didn't feel up to it over the last two days. Quote Link to comment Share on other sites More sharing options...
Daniel Lambert Posted May 14, 2013 Author Share Posted May 14, 2013 Tuesdays Training: S1: 50 mins Mobility Drills Banded Stretches Windmills - 20kgx2, 30kgx2, 40kgx2 Plyometric Dips - 5x2-BW+10kg Plyometric Chins - 5x2-BW+10kg Medicine Ball Overhead Press Throw - 5x5-8kg Medicine Ball Slams - 5x5-8kg S2: 50 mins Muscle Snatch - 20kgx2, 30kgx2, 40kgx2, 50kgx2, 60kgx2 Muscle Clean and Push Press - 30kgx2, 40kgx2, 50kgx2, 60kgx2, 70kgx2 Power Snatch - 70kg, 60kg, 70kg, 60kg, 70kg, 60kg Power Clean and Push Press - 80kg, 70kg, 80kg, 70kg, 80kg, 70kg Dumbbell Snatch - 10kgx2, 12.5kgx2, 15kgx2, 17.5kgx2, 20kgx2 Dumbbell Clean and Jerk - 20kgx2, 22.5kgx2, 25kgx2, 27.5kgx2, 30kgx2 Double Unders - 10, 10, 12 Sledge Hammer Swings - 3x5+5+5-8lb S3: 80mins Wide-Grip Bench Press - 20kgx10, 40kgx10, 60kgx3, 80kgx1, 100kgx1, 80kgx3, 70kgx5 BTN Strict Press - 20kgx5, 40kgx3, 60kgx1, 70kgx1, 65kgx3, 60kgx5 Dumbbell Bench Press - 40kgx3, 30kgx3, 40kgx3, 30kgx3 Dumbbell Seated Press - 25kgx3, 15kgx3, 25kgx3, 15kgx3 6" Board Press - 100kg, 110kg, 120kg, 130kg, 120kgx3 Bench Press with 7 seconds pause - 40kgx2, 60kgx2, 80kgx2 Seated Press with 7 seconds pause halfway - 40kgx2, 50kgx2 Incline Bench Press - 60kgx5, 70kgx5, 80kgx3 BTN Seated Press - 30kgx5, 40kgx5, 50kgx5, 40kg+30kgx5+4 Dumbbell Incline Flies - 15kgx8, 17.5kgx8, 20kgx8, 17.5kg+12.5kgx8+7 Dumbbell Seated Laterals - 8kgx8, 10kgx8, 12.5kgx8, 10kg+6kgx8+6 Push-Ups - 35 in 4 minutes Static Stretches Foam Rolling Great day of training, nice and intense. Quote Link to comment Share on other sites More sharing options...
Daniel Lambert Posted May 15, 2013 Author Share Posted May 15, 2013 S1: Pull-Ups - 2x3-BW, +20kgx1, +40kgx1, +30kgx3, +20kgx5, +10kg+BWx5+2 Kroc Row - 70kgx3, 60kgx5, 50kgx8, 40kg+20kgx8+8 Close-Grip Lat-Pulldown - 84kgx5, 60kgx5, 84kgx5, 60kgx5 Neutral-Grip Low-Cable Seated Row - 96kgx5, 72kgx5, 96kgx5, 72kgx5 Wide-Grip Seated Face Pulls - 4x6-42kg Reverse Pec-Deck - 60lbx8, 50lbx8, 40lbx8, 30lbx8 Straight-Arm Lat-Pulldown -4x8-42kg Barbell Overhead Shrugs - 3x6-40kg Dumbbell Incline Shrugs - 20kgx8, 22.5kgx8, 25kgx8 High-Cable Shrugs - 3x12-42kg S2: Biceps, Forearms Pinch Lift - barbell in corner - 3x3-30kg One-Arm Deadlift - 60kgx2, 80kgx2, 60kgx2 Cable Dorsi-Flexed Ankle Abductions - 2x20-12kg Cable Dorsi-Flexed Ankle Adductions - 2x20-12kg Smith-Machine Standing Reverse Calf-Raise - 5x10-140kg, 1x10+6: Rest Pause-140kg Smith-Machine Seated Calf-Raise - 5x10-140kg, 1x10+3: Rest Pause-140kg Quote Link to comment Share on other sites More sharing options...
Daniel Lambert Posted May 17, 2013 Author Share Posted May 17, 2013 Fridays Training, 17th May 2013 Session 1: 60 mins In and Out Push-Ups - 5x4-BW In and Out Pull-Ups - 5x4-BW Medicine Ball Lying Press Throw - 5x5-8kg Medicine Ball Lying Pullover Throw - 5x5-8kg Barbell Decline Overhead Sit-Ups - 20kgx2, 30kgx2, 40kgx2 Apollons Axle - 2x5-60kg Sledge Hammer Swings - 3x5+5+5-8lb Muscle Snatch - 20kgx2, 30kgx2, 40kgx2, 50kgx2, 3x1-40kg Muscle Clean and Push Press - 50kgx2, 60kgx2, 70kgx2, 80kgx2, 3x1-70kg Drop Snatch - 20kgx2, 30kgx2, 40kgx2, 45kgx2, 50kgx2 Drop Jerk - 20kgx2, 30kgx2, 40kgx2, 45kgx2, 50kgx2 Session 2: 60 mins Wide-Grip Incline Bench Press - 20kgx5, 40kgx5, 60kgx3, 80kgx1, 90kgx1 - pause, 100kgx1 - no pause, 80kgx3, 60kg+40kg+20kgx5+5+10 Behind The Neck Strict Press - 40kgx1, 60kgx1, 70kgx1, 50kgx3, 40kg+30kg+20kgx5+3+5 Reverse-Grip Floor Press - 60kgx1, 70kgx1, 80kgx1, 90kgx1, 70kgx3, 60kg+40kg+20kgx5+5+10 Close-Grip Ez-Bar Overhead Extensions - 28kgx5, 23kgx10, 13kgx20, 8kgx21s Dumbbell Seated Press - 20kgx5, 17.5kgx5, 15kgx5 One-Arm Dumbbell Seated Extensions - 4x5-10kg Dumbbell Seated Laterals - 4x8-10kg Dips - 25 in 4 Minutes Great session, feeling strong Don't overdose on Naicin guys, I accidentally did and oh boy no fun, nausea and red hot skin lol woops. Quote Link to comment Share on other sites More sharing options...
Daniel Lambert Posted May 18, 2013 Author Share Posted May 18, 2013 Saturday's Training, 18th May 2013 Easy day. Did some arm wrestling 'specific' exercises and think I will continue to do so on Wednesdays and Saturdays. I would like to compete in some Arm Wreslting events and I thought I should do something to prepare myself, + another excuse to train the guns haha Pumped my calves up big too, sadly I have some very small calves, smaller than most girls I know doing what I can to fix this ... Session 1: L-Seat - 4x5 seconds Handstands - hips against wall - 3x10 seconds Muscle-Ups - 3x1-BW Chin-Ups with 5 seconds pause - BWx2, +10kgx2, +20kgx2, +10kgx4, +5kg+BWx6+2 Smith-Machine Bent-Over Row with red band - 60kgx5, 40kgx10, 30kg+20kgx20+10 Low-Cable Seated Row - 108kgx2, 90kgx4, 72kg+42kgx6+7 Close-Grip Ez-Bar Lying Incline Curl - 38kgx5, 28kgx10, 18kgx20, 8kgx21s Reverse Pec-Deck - 4x5-50lb, 1x3-70lb Dumbbell Scot Curl - 15kgx5, 17.5kgx5, 20kgx3 Polaris Seated Row - 225lbx8, 195lbx8, 165lbx8, 135lbx8, 105lbx8 Chin-Ups - 15 in 4 Minutes Session 2: Low-Cable Front Pressure - 3x20-24kg Low-Cable Back Pressure - 3x20-24kg Dumbbell Seated Hammer Curl - 2x8-12.5kg, 1x8-8kg Barbell Incline Reverse Curl - 2x10-10kg, 1x10-20kg Index-Finger and Middle-Finger Deadlift - 3x2-60kg Heavy Grippers - 2x20-100lb Seated Reverse Calf-Raise Machine - 3x50-125lb Seated Calf-Raise Machine - 3x50-125lb Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.