Daniel Lambert - Strength Athlete

[Daniel Lambert]

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

[Daniel Lambert]

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.

[Daniel Lambert]

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.

[mattypyuu]

on paper that looks like a shit load of work for 1 day :shock:

good effort

[Danomyte]

Good work Dan! Keep up the good work.

How are the mobilty drills going? Are you finding that you're recovering a bit faster/better/easier?

[Daniel Lambert]

Good work Dan! Keep up the good work.

How are the mobilty drills going? Are you finding that you're recovering a bit faster/better/easier?

Cheers Danny. The mobility drills and stretching really make the difference, if I do them then I will def recover in time, if I don't then something will get tight and hinder recovery.

[Daniel Lambert]

on paper that looks like a shit load of work for 1 day :shock:

good effort

Cheers Matt, each session takes about 60 mins, 90 mins max and most of training is short of failure too.

[Daniel Lambert]

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

[Daniel Lambert]

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

[Daniel Lambert]

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.

[Daniel Lambert]

Tuesdays Training:

S1: 50 mins

Mobility Drills

Banded Stretches

Windmills - 20kgx2, 30kgx2, 40kgx2

Plyometric Dips - 5x2-BW+10kg

Plyometric Chins - 5x2-BW+10kg

Medicine Ball Overhead Press Throw - 5x5-8kg

Medicine Ball Slams - 5x5-8kg

S2: 50 mins

Muscle Snatch - 20kgx2, 30kgx2, 40kgx2, 50kgx2, 60kgx2

Muscle Clean and Push Press - 30kgx2, 40kgx2, 50kgx2, 60kgx2, 70kgx2

Power Snatch - 70kg, 60kg, 70kg, 60kg, 70kg, 60kg

Power Clean and Push Press - 80kg, 70kg, 80kg, 70kg, 80kg, 70kg

Dumbbell Snatch - 10kgx2, 12.5kgx2, 15kgx2, 17.5kgx2, 20kgx2

Dumbbell Clean and Jerk - 20kgx2, 22.5kgx2, 25kgx2, 27.5kgx2, 30kgx2

Double Unders - 10, 10, 12

Sledge Hammer Swings - 3x5+5+5-8lb

S3: 80mins

Wide-Grip Bench Press - 20kgx10, 40kgx10, 60kgx3, 80kgx1, 100kgx1, 80kgx3, 70kgx5

BTN Strict Press - 20kgx5, 40kgx3, 60kgx1, 70kgx1, 65kgx3, 60kgx5

Dumbbell Bench Press - 40kgx3, 30kgx3, 40kgx3, 30kgx3

Dumbbell Seated Press - 25kgx3, 15kgx3, 25kgx3, 15kgx3

6" Board Press - 100kg, 110kg, 120kg, 130kg, 120kgx3

Bench Press with 7 seconds pause - 40kgx2, 60kgx2, 80kgx2

Seated Press with 7 seconds pause halfway - 40kgx2, 50kgx2

Incline Bench Press - 60kgx5, 70kgx5, 80kgx3

BTN Seated Press - 30kgx5, 40kgx5, 50kgx5, 40kg+30kgx5+4

Dumbbell Incline Flies - 15kgx8, 17.5kgx8, 20kgx8, 17.5kg+12.5kgx8+7

Dumbbell Seated Laterals - 8kgx8, 10kgx8, 12.5kgx8, 10kg+6kgx8+6

Push-Ups - 35 in 4 minutes

Static Stretches

Foam Rolling

Great day of training, nice and intense.

[Daniel Lambert]

S1:

Pull-Ups - 2x3-BW, +20kgx1, +40kgx1, +30kgx3, +20kgx5, +10kg+BWx5+2

Kroc Row - 70kgx3, 60kgx5, 50kgx8, 40kg+20kgx8+8

Close-Grip Lat-Pulldown - 84kgx5, 60kgx5, 84kgx5, 60kgx5

Neutral-Grip Low-Cable Seated Row - 96kgx5, 72kgx5, 96kgx5, 72kgx5

Wide-Grip Seated Face Pulls - 4x6-42kg

Reverse Pec-Deck - 60lbx8, 50lbx8, 40lbx8, 30lbx8

Straight-Arm Lat-Pulldown -4x8-42kg

Barbell Overhead Shrugs - 3x6-40kg

Dumbbell Incline Shrugs - 20kgx8, 22.5kgx8, 25kgx8

High-Cable Shrugs - 3x12-42kg

S2:

Biceps, Forearms

Pinch Lift - barbell in corner - 3x3-30kg

One-Arm Deadlift - 60kgx2, 80kgx2, 60kgx2

Dorsi-Flexed Ankle Abductions - 2x20-12kg

Dorsi-Flexed Ankle Adductions - 2x20-12kg

Smith-Machine Standing Reverse Calf-Raise - 5x10-140kg, 1x10+6: Rest Pause-140kg

Smith-Machine Seated Calf-Raise - 5x10-140kg, 1x10+3: Rest Pause-140kg

[Daniel Lambert]

Fridays Training, 17th May 2013

Session 1: 60 mins

In and Out Push-Ups - 5x4-BW

In and Out Pull-Ups - 5x4-BW

Medicine Ball Lying Press Throw - 5x5-8kg

Medicine Ball Lying Pullover Throw - 5x5-8kg

Barbell Decline Overhead Sit-Ups - 20kgx2, 30kgx2, 40kgx2

Apollons Axle - 2x5-60kg

Sledge Hammer Swings - 3x5+5+5-8lb

Muscle Snatch - 20kgx2, 30kgx2, 40kgx2, 50kgx2, 3x1-40kg

Muscle Clean and Push Press - 50kgx2, 60kgx2, 70kgx2, 80kgx2, 3x1-70kg

Drop Snatch - 20kgx2, 30kgx2, 40kgx2, 45kgx2, 50kgx2

Drop Jerk - 20kgx2, 30kgx2, 40kgx2, 45kgx2, 50kgx2

Session 2: 60 mins

Wide-Grip Incline Bench Press - 20kgx5, 40kgx5, 60kgx3, 80kgx1, 90kgx1 - pause, 100kgx1 - no pause, 80kgx3, 60kg+40kg+20kgx5+5+10

Behind The Neck Strict Press - 40kgx1, 60kgx1, 70kgx1, 50kgx3, 40kg+30kg+20kgx5+3+5

Reverse-Grip Floor Press - 60kgx1, 70kgx1, 80kgx1, 90kgx1, 70kgx3, 60kg+40kg+20kgx5+5+10

Close-Grip Ez-Bar Overhead Extensions - 28kgx5, 23kgx10, 13kgx20, 8kgx21s

Dumbbell Seated Press - 20kgx5, 17.5kgx5, 15kgx5

One-Arm Dumbbell Seated Extensions - 4x5-10kg

Dumbbell Seated Laterals - 4x8-10kg

Dips - 25 in 4 Minutes

Great session, feeling strong

Don't overdose on Naicin guys, I accidentally did and oh boy no fun, nausea and red hot skin lol woops.

[Daniel Lambert]

Saturday's Training, 18th May 2013

Easy day. Did some arm wrestling 'specific' exercises and think I will continue to do so on Wednesdays and Saturdays.

I would like to compete in some Arm Wreslting events and I thought I should do something to prepare myself, + another excuse to train the guns haha

Pumped my calves up big too, sadly I have some very small calves, smaller than most girls I know doing what I can to fix this ...

Session 1:

L-Seat - 4x5 seconds

Handstands - hips against wall - 3x10 seconds

Muscle-Ups - 3x1-BW

Chin-Ups with 5 seconds pause - BWx2, +10kgx2, +20kgx2, +10kgx4, +5kg+BWx6+2

Smith-Machine Bent-Over Row with red band - 60kgx5, 40kgx10, 30kg+20kgx20+10

Low-Cable Seated Row - 108kgx2, 90kgx4, 72kg+42kgx6+7

Close-Grip Ez-Bar Lying Incline Curl - 38kgx5, 28kgx10, 18kgx20, 8kgx21s

Reverse Pec-Deck - 4x5-50lb, 1x3-70lb

Dumbbell Scot Curl - 15kgx5, 17.5kgx5, 20kgx3

Polaris Seated Row - 225lbx8, 195lbx8, 165lbx8, 135lbx8, 105lbx8

Chin-Ups - 15 in 4 Minutes

Session 2:

Low-Cable Front Pressure - 3x20-24kg

Low-Cable Back Pressure - 3x20-24kg

Dumbbell Seated Hammer Curl - 2x8-12.5kg, 1x8-8kg

Barbell Incline Reverse Curl - 2x10-10kg, 1x10-20kg

Index-Finger and Middle-Finger Deadlift - 3x2-60kg

Heavy Grippers - 2x20-100lb

Seated Reverse Calf-Raise Machine - 3x50-125lb

Seated Calf-Raise Machine - 3x50-125lb