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Old 04-11-2013, 05:24 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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Old 04-11-2013, 09:04 PM   #22
Daniel Lambert
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Join Date: Mar 2013
Posts: 25
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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

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.
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Old 04-16-2013, 04:47 AM   #23
Daniel Lambert
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Join Date: Mar 2013
Posts: 25
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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

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.
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Old 04-22-2013, 09:49 PM   #24
Daniel Lambert
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Join Date: Mar 2013
Posts: 25
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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
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Old 04-29-2013, 12:52 AM   #25
Daniel Lambert
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Join Date: Mar 2013
Posts: 25
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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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