View Single Post
Old 04-16-2013, 05:47 AM   #23
Daniel Lambert
New Member
 
Join Date: Mar 2013
Posts: 25
Default

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.
Daniel Lambert is offline   Reply With Quote