Daniel Lambert - Strength Athlete

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    Daniel Lambert - Strength Athlete


    I am a Strength Athlete from Auckland, New Zealand and am working towards my goals to win New Zealand's Strongest Man 2014 and compete internationally.


    To promote myself and assist in my search for sponsorship I have created a Facebook page and YouTube channel;


    Facebook - /DanielLambertStrengthAthlete
    YouTube - /user/TheDanielLambert


    I am going to work on posting weekly videos of training and continue to put up videos of my events too.

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    Start the log off with some training updates from the week.


    Trained some Log-Lift, Apollons Axle, Harness Pulls, Farmers Walks, Atlas Stones and Tyre Flip in the beginning of the week, technique felt real good, on point and am confident I will hit PBs at NZSM13.


    Still some small things to work on here and there, as always, need to pick the Tyre from the floor quicker and work on fast small steps with the Farmers Walks as when I stride with anything above 100kg I lose balance and slow down.


    Did some Deadlifts with hook grip on Tuesday night and worked up to an easy 220kg, that was great, I am really happy with that.


    That's all for now, cheers
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    Truck Pull at Automania 2013 was interesting. 8.5 Tonne Truck for 15m in 21 seconds. Need to work on my starts before NZSM13.
    •   
       

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    Trained some Apollons Axle today, reps at 100kg and 80kg, then some squats, bench press, deadlifts and pulldowns.
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    Trained some Log-Lift today with Danny and Mark, attacked 110kg a few times. Felt good, think the game plan for Log at NZSM will be open on 100 and then follow with 110, 115, 120, 125 and see what happens.
    Last year I hit 120 at NZSM and 125 a few months later at the Fitness Expo, although I was a lot stronger on the Log-Lift then.


    Also mucked around with Pull-Ups today, did reps at a bunch of different variations. Was fun, next time i'll get a video.
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    Trained some Apollons Axle, Atlas Stones and Log-Lift today and then did some Pulls, Chins and Dips. Hit a strict single with BW+50kg on all 3, really happy with that.
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    Light session today, Squats working up to a single at 200kg and some Bench Press with 7 seconds pause - 3x3-60kg. That is all.
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    Great session today, 5 days out from NZSM2013.


    Trained with the guys at Matt's place, started off with 300kg Tyre Flip worked through 12 flips focusing on good technique, was really 3 sets of 4 with about 10-20 seconds rest in between.


    Next up was some Farmers Walk with the 120kg weights, did 2 runs at 25m, felt really good, wanted to a run of 50m but decided to leave it with an optimal finish as 50m runs would have taxed my grip.


    Then we did some 160kg Anvil Carry, beast of an event. Worked on some picks and then did 2 runs of about 25m, halfway through each run I stopped, lapped the Anvil and zerchered it back up. This method worked really well, competition day I am going to go as far as I can before my grip slips and then when it does, I will squat, lap, Zercher lift and reset my grip and hopefully get some more meters. Instead of just running till my grip slips.


    Last up we did my favorite event, STONES! First I did a slow and steady run of all 5 stones, 101kg, 114kg, 126kg, 139kg, 155kg. I lapped each one and sat in the bottom of the squat with each stone for about 15-30 seconds, less for the heavier 2. Just feeling the weight and getting use to it. Second time round I went through the first 4 with some effort and then attacked the 155kg S.O.B. and then finished with some more picks of the 155kg on its own.


    Very productive, will go in the gym at some point in the week and do some more light events and then probably rest from Wednesday till NZSM.
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    Subbed. I think you may have the only strong man log on here. Good luck with your training.
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
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    Haha cool. Worked on some grip feats of strength today. Tearing phone books and crushing apples.
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    NZSM 2013 TOMORROW! :O
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    NZSM Day 1:


    BW 94kg, training volume has decreased in the last three weeks and I have gone from 90-94kg. No surprise there, just water weight and body fat, doubt I added any muscle mass.


    Event 1: Truck Pull - was first up for the event, start felt good, finish felt good, although looking at the video I got really upright in the middle and the Truck slows noticeably. Always learning time was about 49 seconds.


    Event 2: Log-Lift - 100, 110, 120 miss. I should have been a bit more strategic with this event, I let the excitement take control here and didn't follow the plan :/ plan was to go 100, 110, 115 and secure a placing and then go for 120 and above. Hopefully I learn my lesson this time, I did something similar at Counties and at the Fit Expo. Fit Expo I went 110, 120, 130 miss, and again if I had gone 125 I would have secured a good placing haha oh the excitement


    Event 3: Hercules Hold - heavier than last year at 122kg, at 10 seconds I felt good for 50-60 seconds and then at 20 seconds I felt good for 40 seconds haha and at 32 seconds I could feel my elbow joints screaming f*** ... Had decided that if the weight began to slip to the finger tips to drop it there as the Farmers Walk is also heavier and will be hard if I smash my grip. Will the decision be a smart one, or should I have grinder for more seconds on the Hercules Hold. I guess we will see tomorrow.


    Event 4: Anvil Carry - Anvil had felt really good in training, nice and easy and had done some fast 50m zerchers too. Honestly was aiming 75-100m here to place Top 3. As soon as I picked it and began running I could feel my quads pumped! At 25m my mind was saying FAST FEET! GO! GO! GO! but my legs were saying WHERE BEAT! NO! NO! NO! haha first time experiencing that, I still managed to get 50m and then turned back for another 25m, the Anvil began to slip so instead of letting it drop away I squatted down and reset myself. Great move here as I managed another 2 and a bit meters and got ahead up into 3rd place! Yeah buddy!




    7th Overall after Day 1, 2nd-8th place are all very close, anything could happen tomorrow. Mistakes with the strategy and not following the game plan on the Log and Herc may have been a big mistake, certainly knocked me down a few places.


    Need to PB on all events tomorrow if I want to place in the Top 5, very excited! Hopefully I can sleep tonight haha
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    NZSM Day 2:


    Event 1: 117.5kg Farmers Walk - PB in training was 50m, goal today was to get under 35 seconds. Felt real good after I picked them up and started moving, watching the video I see that I had gone 25m and made the turn in 19 seconds! and at that time I was thinking wooooooo! Easy Weight! and then my grip slipped and it took me 10 seconds to set myself and pick them up again :/, dropped them again at 48m, at about 45 seconds - I thought I would have been able to time the drop to get over the line haha but no go, and then that was me, couldn't pick them again and the time ran out. Under 35 seconds next time still really happy with the run though as it was a tough Day 1.


    Event 2: 100kg Apollons Axle - PB in training was 5 reps, goal today was for 7 reps. Strained my left bicep during the Apollons Axle and it was hurting, my shoulders and elbows were screaming in pain.


    Event 3: 300kg Tyre Flip - PB in training was about 40 seconds, though after straining my bicep I had to change my plan, decided to just take my time and get as far as I can, just to get a placing. Knowing that if I was to go all out, I would most likely use my arms and possibly tear my bicep off! Technique felt beautiful and efficient, happy with that


    Event 4: Natural Stones - Goal was to get all 5 stones, first 4 were easy, could've been faster, did them in 44 seconds. Did the first 4 with back and hips and used my arms as a chain, so bicep was ok, although the 5th stone was too much for me today. Got it off the ground just as the whistle went.


    Overall placing - 6th, really happy with my final placing. 2nd u105kg NZSM division hopefully that'll help with my sponsorship pursuit. Was single points between me and 4th place, so close to getting 4th place, need to be stronger so bicep strains won't happen haha


    Have finally finished work now, and finished with the excruciating pain of low volume training and resting haha I really don't like resting for the event and dropping back the volume. I do have to do it though, 5-4 days off before a strongman event for sure.


    So, hopefully back into it on Tuesday, training with discipline and focus for the events this year and most importantly with all of my focus on New Zealand Strongest Man 2014.
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    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.
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    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


    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.
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    No training today. Foam rolling, banded stretches, eating and watching tv.
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    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


    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!
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    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.
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    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.
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    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
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    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


    Grip Work and Forearms


    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.
  22. Registered User
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    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


    Grip Work and Forearms


    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.
  23. Registered User
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    22/04/13


    S1:


    Mobility Drills
    Stretches
    Foam Rolling


    S2:


    Low-Box Squat Jump (10") with 7 seconds pause - 4kgx2, 6kgx2, 8kgx2, 12.5kgx2, 15kgx2
    Plyometric Pull-Up - 2x5-BW+10kg
    Muscle-Ups - 1x1+1+1


    Snatch off boxes (22") - 20kg, 40kg, 60kg, 70kg, 80kg, 5x1-60kg with 30 seconds rest
    Clean and Push Press off boxes (22") - 60kg, 70kg, 80kg, 90kg, 100kgxclean only, 110kgxclean only, 5x1-70kg with 30 seconds rest


    Log-Lift - 5x1-95kg with 30 seconds rest


    S3:


    Squat - 6x6-90kg
    Bench Press - 6x6-75kg
    Deadlift - 6x6-127.5kg


    Squat with marathon super suit and knee wraps - 60kgx2, 100kgx2, 140kgx2, 180kgx1, 200kgx1, 220kgx1, 220kgxmiss
    4" Board Press - 110kgx5, 130kgx1, 120kgx3
    Power-Rack Squat - 5x2-120kg
    Incline Bench Press - 10x2-65kg
    Sumo Deadlift - 5x2-145kg


    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
    BTN Push Jerk - 3x1-100kg
    Snatch Shrugs - 4x4-100kg


    One-Arm No-Thumbs Deadlift - straddle - 5x1-60kg
    Shot Put Catches - 3x3-16lb
    Forearms, Traps, Rear Delts, Rhomboids, Lats and Calves.




    Day 1 of 4 and Week 4 of 7


    Was hard to do Mobility Drills today, just wanted to get into it.
    Have decided to go with Push Jerk for the time being, I find it easier and more reliable than Split at the moment.
    Working with Push Press and Squat Jerk aswell, I find Squat Jerk helps me with getting under the bar for Push Jerks.


    Got me some new shoes - Adidas Combat 3 Wrestling Shoes, they feel great and make it heaps easier to get leg drive when I Bench, although I like Nike WL shoes for Squat best at the moment.


    Squat with marathon super suit and knee wraps - using Matt's super suit as a training tool to feel heavier weights, the support is really good, really good, I don't know how much this adds to my Squat, will see when I test my RAW max in 3 and a bit weeks.
    Board Press is a great tool, feeling a lot more confident with 110+ in my hands.


    All in all, a good day. Tomorrow will have to start early - watching Iron Man 1 and 2 at home and then going to New Market to see Iron Man 3 at midnight with some friends. #MOTIVATION
  24. Registered User
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    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
  25. Registered User
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    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.
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