Back to the grindstone – Steve Thompson (getstrength)

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  • July 20, 2012 at 5:08 am #23635
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    After a very long break away from the Gym, (last powerlifting contest 2005) i’m back into it. Spent the last 7 years concentrating on getstrength.com, i feel its time to be strong again. Below are the first lot of goals i have set out for myself.

    Gym: Getstrength Factory Gym

    Goals:

    First Target Goal

    Bench Press: 120kg (Raw)
    Power Clean: 100kg
    Squat: 140kg (Raw)

    Second Target Goal

    Bench Press: 140kg (Raw)
    Power Clean: 140kg
    Squat: 160kg (Raw)

    July 20, 2012 at 5:12 am #25354
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    20/07/2012

    Day 1 (so it begins)

    Friday

    Warm up
    Squats 2 x 8, 3 x 5
    High Pulls 5 x 5
    Warm down

    Wow legs are dead, going to take it easy for the next few weeks, will get more conditioning work in.

    July 21, 2012 at 7:18 am #25355
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    23/7/12

    Warm Up
    D.B Clean to rotation 4 x 10
    BB Snatch from the 600 blocks 6 x 4
    bench press BB 4 x 8

    warm down

    Great work out, great to get the bar moving again. Love Block Snatch

    July 24, 2012 at 4:35 am #25356
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    25/7/12

    Wed

    Warm Up
    Seated D.B Snatch 4 x 8
    Power Clean 6 x 4
    Front Squat 5 x 5

    Warm down

    July 30, 2012 at 5:20 am #25357
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    30/07/12

    Warm up
    Squats 2 x 8, 3 x 5
    High Pulls 5 x 5
    Warm down

    Second week, feels better this week.Need to keep speed up in the high pulls

    September 12, 2012 at 4:54 am #25358
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    12/9

    D.B Clean to rotation 4 x 10
    BB Snatch from the 600 blocks 6 x 4
    bench press BB 4 x 8

    Nice light work out, was great training on our new Eleiko bar.

    Did another chest exercise added,

    D.B Incline Bench (one arm, one DB) mainly used for core stability.

    September 18, 2012 at 4:56 am #25359
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    18/9

    Tuesday

    Warm Up
    Seated D.B Snatch 4 x 8 (no rest between arms)
    Power Clean 6 x 4
    Bench Press 2 x 10 Narrow 2 x 10 Wide Grip

    Warm down

    Average day, bit tight through the lower back during cleans.

    March 21, 2013 at 3:44 am #25360
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    21/3/2013

    BB Snatch Pull 600 mm Pulling Block 6 x 3
    BB Power Cleans 6 x 3
    BB Front Squat to a push press 6 x 3
    Single Arm Band pulls 3 x 10 red band

    March 27, 2013 at 4:33 am #25361
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    27/03/2013

    BB Snatch Pull 600 mm Pulling Block 6 x 3
    BB Power Cleans 6 x 3
    BB Front Squat to a push press 6 x 3
    Single Arm Band pulls 3 x 10 red band
    D.B Clean and Rotate 2 x 10

    April 12, 2013 at 7:54 am #25362
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    Friday 12/04/2013

    Overhead Strength Band Squats Warm-up for shoulders and posterior chain.

    Snatch from the 400mm Blocks 6 x 3s
    Power Clean 5 x 3
    Full Cleans 2 x 3
    Overhead Snatch Squats 6 x 3
    Band Assisted Chins 4 x 8
    Single Joint Grappler Barbell Press 4 x 8
    Rower

    Great workout today lots of fun, plus had Jimmy Barnes on the stereo, which makes a nice change since all the PL boys are out for Auckland Champs.

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