Okay so I'm recovering from man-flu at the moment and thus haven't trained this week yet (the last time I trained when I had man-flu, well, the results weren't that great for the next week). So without any training to do I was left thinking about what my plan to achieve my goals was, and it turns out I don't have one.
My goals for 2011 were:
A 200kg squat, a 120kg bench press and power clean, a 227.5kg deadlift and a 90kg press.
Firstly, I'd like to hit the deadlift goal as currently my squat is getting a bit close to my deadlift to lend any credibility to its depth. I have good proportions for deadlifting and the only reason it's lagging relative to my squat is because I spent too much of the year not training it, whereas I've been relatively consistent with squatting.
Regarding the bench and the press, I think these will definitely be difficult. Lack of size of the arms has been holding me back (and indeed weak biceps gave me tremendous elbow flexor pain during the summertime when I was doing any overhead work). But only after a few weeks of making sure I do my curls for the gurls I'm noticing gains in them. My triceps are also fairly week, which I'm addressing.
So here will be my strategies for hitting each of my targets on the lifts.
Squat: I won't be focusing much on this until I get the deadlift, which hopefully won't be too long. I'll be squatting twice a week: one speed day, and one heavier day. The volume will be low - like maintenance - so I'm not expecting to make any noticeable gains on it. But if I do, then that'd be great. Then once I hit the deadlift, I'll go back to what has worked in the past, which is thrice weekly squatting, probably with something similar to the Madcows intermediate template, expect I'll maybe do a speed day instead of a light day.
Deadlift: Until I hit 227.5kg I'll be pulling twice a week, as previously outlined. One day I'll do some deficits to work on my off the floor strength, and the next I'll do some speeds to work on my speed. I'll do a back-off set or two of Romanians to really hammer the posterior chain.
Bench press and strict overhead press: I'll be using plenty of volume but I'll be using lower intensities than I've been using lately. I'd like to hit the bench first since the bench has always been my nemesis, though, so I'll be incorporating two bench sessions per week, and one pressing session. I think my bench transfers better to my press than the vice versa, so this is hopefully a sustainable plan.
Power clean: I make the best progress on my power clean by increasing my squat and deadlift. I won't be focusing much on this - I'll probably only be doing it once a week on the day that I don't do a deadlift variation - and indeed I am only setting a goal in it because I think it's an awesome lift.