Back to the grindstone – Steve Thompson (getstrength)

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  • #23635
    Getstrength
    Participant

    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)

    #25354
    Getstrength
    Participant

    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.

    #25355
    Getstrength
    Participant

    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

    #25356
    Getstrength
    Participant

    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

    #25357
    Getstrength
    Participant

    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

    #25358
    Getstrength
    Participant

    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.

    #25359
    Getstrength
    Participant

    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.

    #25360
    Getstrength
    Participant

    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

    #25361
    Getstrength
    Participant

    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

    #25362
    Getstrength
    Participant

    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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