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Old 04-11-2013, 06:24 AM   #21
Daniel Lambert
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Join Date: Mar 2013
Posts: 25
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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


Also, got my measurements done yesterday - Body Weight: 94kg Body Fat: 8.9% - 7 site test
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