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Old 03-27-2013, 02:45 PM   #11
Daniel Lambert
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Nzsm 2013 Tomorrow! :d
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Old 03-29-2013, 03:19 AM   #12
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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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Old 03-30-2013, 05:07 AM   #13
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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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Old 04-01-2013, 01:41 AM   #14
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My footage from NZSM this weekend;

http://www.youtube.com/watch?v=F5TfI...e_gdata_player
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Old 04-02-2013, 04:13 AM   #15
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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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Old 04-02-2013, 11:25 PM   #16
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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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Old 04-03-2013, 10:38 PM   #17
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No training today. Foam rolling, banded stretches, eating and watching tv.
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Old 04-05-2013, 02:06 AM   #18
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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

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!
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Old 04-05-2013, 10:44 PM   #19
Daniel Lambert
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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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Old 04-07-2013, 10:03 PM   #20
Daniel Lambert
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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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