A strength wish list

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Its Christmas, and I’m a women and I love a good list ­ so why not write a quick wish list of all my favorite
things. I find that when I write things down I get them done, whether it be a list of things to do or a list of personal
goals, when I see it in black and white it becomes real to me.

If you are looking to get strong, you’re pretty new to lifting OR you want to encourage your
partner to get into the gym and you want to help with goal setting, this may help you.
I’ve been working as a strength coach for close on 10 years now and have worked with everyone from the
grey man in the street to the soccer mom and professional athlete and at some stage or another each
person looking to get strong needed a list of how to be “bad ass”
Pull ups on grip balls and big bench presses, big iron chains and old school dumbbells, these are just a
few of my favorite things…

To Achieve

1. A dead hang pull up (or 10 perfect ones for
men)
2. A 30kg overhead press for the ladies and a
60kg overhead press for men (Just 1 rep)
3. Ladies squat your bodyweight, guys squat 1.5
x your bodyweight
4. 10 Push ups, guys ­ an unbroken 20 push ups
5. 20 seconds hanging L­seat static hold
6. 30 seconds hang from a bar ( grip is essential
for overall body strength)
7. 1.5 x bodyweight deadlift and an easy double
bodyweight for the men
8. Bodyweight pistol squat
Those of you looking to get competitive in
powerlifting, a great standard to chase is the
following:
1. Double bodyweight squat
2. Bodyweight bench press for the ladies and a
1.5 x bodyweight bench for the men
3. 2.5 x bodyweight deadlift

If you are way off the marker here, scale it down ­ baby steps. If you cruising at high altitude already
remind yourself that there is always someone stronger than you ­ find them and chase them.
Give me a shout if you looking to get started on a 12 week base strength program and start chipping
away at your dream list

Lil Kimble

Lil Kimble

Owner of OTG ATHLETIC, Precision Nutrition Certified and ISSA Certified Strength & Conditioning Coach. Lil is driven by her pursuit to empower men and women both mentally and physically through strength training.

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