What are you training goals for the coming year? Hit a certain weight? Lift a certain amount? Lose some weight?
Post here and update through the year so we can all have a laugh about how much we massively fail again.
I know this has been done in various threads like the muscle building soc but it's good to have it in one place we can easily look back on later.
Bodyweight: 78kg ish
Get back down to 75kg ish and stay there.
Get my squat 1RM to 2*BW before summer and then 5RM to 2*BW before the end of the year
Hit 2 plate bench for a single before summer and 100*5 by the end of the year?
Deadlift: Hit 4 plate Deads before summer and then 200kg deadlift before the end of the year.
Run 5k more often and get my time to a reasonable level, sub 22:30, current pb of around 26 minutes but i've haven't run properly in months.
Totally want to WSM one arm OH Press a 50kg dumbell at some point. current Pb: 36kg.
Not sure how attainable these goals are as i've only had one year of weight training and it was full of n00b gains but i'd be very happy with these.
Haven't given long term much thought - cutting for the next 5 weeks to shed some fat - then guess I'll go back to strength training. Goals wise I guess I'd like 100kg bench 140kg squat 180kg deadlift by the end of the year, but I think I'd be lucky to get em. Real aim is to just get leaner and stay leaner (than I am now) whilst increasing strength.
get to 11 stone
get stronger (want to be benching at 70kg)
sub 11 for 100m's
deadlift 240kg by May
Squat 160x3 by May
Powerclean 120kg by May
That's about it really.
I feel like a train wreck at the moment, need to stop going out and getting drunk.
Complete a half marathon
10k in sub 1:15
5k in sub 37
Constant sub-10 minute miles
12 in 12 challenge (12 races in 12 months)
Bodyweight: 70kg i
hopefully get a 2/3/4 by summer for 3-5 reps with the exception of bench lol.
Sub 6:25 2k
8400 8450 30r20
Maintain running times
All at lwt weight.
Most importantly, I want to be stronger on the 1st of January 2013 than I was/will be on the 1st of January 2012. This is not a given; throughout my training career there have been several times when, due to illness, that I have been weaker one year on. There is also the problem of spending too much time dicking around exercising, getting a pump and using all sorts of assistance lifts than actual hard training that is actually responsible for strength gains.
So the first goal is to be stronger this time next year than I am now. This includes the subgoal of keeping using tried and tested programming rather than wasting time finding out that whatever I thought up in my head doesn't actually work.
Secondly, onto numbers;
Power Clean: same as bench
All as 1RMs.
Nothing involves an increase of anything close to 1kg a week so are all hopefully doable.
Physique wise, to gain as much muscle as possible during the year.
Deadlift: 160 1RM -> 190 1RM
Bench: 100 1RM -> 120 1RM
Squat: 110 1RM -> 140 1RM
Bench: 110kg (in reality 102.5 x 3)
Deadlift: 190kg (in reality 185 x 2)
Be able to Run 5K non stop.
Complete 500m O1 in under 2:40.
Be able to do 100 Press Ups
Be able to do 200 Sit Ups
Get down to 49kg.
Generally look more toned.
Bigger quads. Thinner, 28" from 32" waist.
Drop bodyfat enough to get more vascular.
125kg bench by May.
180kg deadlift and squat by May.
75kg OHP by May.
3x10 20kg weighted chinups and dips by May.
One arm DB row 45kg by May.
Drop 5kg bodyweight.
3x10 with 20kg dips, on 1x10 now.
Get bench closer to 120kg.
Start incline pressing again.
These are my goals for the coming year, all are attainable.
Get the leanest I have been in the summer
Have a nice pair of natty guns
Looking bigger and better overall
Squat a nice weight for a high amount of reps, no set number.
I think I'm going to aim for the 140 bench this year, too.
Power clean: 110kg
100m: Break the 11 second barrier
400m: Get into the region of 47s
Power clean: 115kg (having real trouble getting above 110)
At the moment it's 140/75/170
By June I want to be at 170/95/200 for a set of 5.
By December, 185/110/210 for a set of 5.
Whilst staying injury free!! Hope I'm not shooting too high!
Edit to add: This thread should be stickied.
Get to 9 stone and a healthy BMI!
Also, increase my stamina
Get to a healthy weight.
Sounds good to me!
(Original post by Happy_Holidays)
Get to a healthy weight.
Complete a half marathon in under two hours.
Like Lell I want to do a half marathon this year
Also I would like to go on my first bulk this year to gain some muscle
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