Back to the grindstone – Steve Thompson (getstrength)

[sthompson@getstrength.com]

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

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

Second Target Goal

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

[sthompson@getstrength.com]

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.

[sthompson@getstrength.com]

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

[sthompson@getstrength.com]

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

[sthompson@getstrength.com]

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

[sthompson@getstrength.com]

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.

[sthompson@getstrength.com]

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.

[sthompson@getstrength.com]

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

[sthompson@getstrength.com]

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

[sthompson@getstrength.com]

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.

[Author]

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