What are your goals for 2014?

DylanJM

Happy New Year everyone!

So let's hear them! What are your strength related goals for 2014?

Alf Veedersane

Happy new year to one and all.

Goals at the minute are:

Squat: 130kg
Bench: 100kg
Deadlift: 200kg

To be achieved at a weight of 82kg.

arse..biscuits

Goals for 2014 (current)

Bench 110 kg (100 kg)
Squat 130 kg (110 kg)
Dead lift 180 kg (150ish kg)
Get body weight up to 85 kg and stay lean (79 kg)
Max strict chins 20 (13)

googled eyes

I'd be happy with :

Squat: 130kg
Bench: 100kg
Deadlift: 180kg

Putting on a few kilos would be nice but I'm not gonna worry about that.

thegreatiam

1000lbs over my 3 main lifts.

want that BW Bench and 200+kg deadlift for sure. leaves me with a squat at around 150 ish.

Id be happy there

Would also like a BW OHP that would be nifty.

Would be happy with a 180kg squat (currently 140kg), 120kg bench (currently 105kg) and 180kg deadlift (never really deadlift, but my "max" is 150kg). All are more than achievable, I think, since I'm still very much a beginner.

Also really, really want to learn the Olympic lifts. That's my main aim.

Da Za

1,000kg Equipped total

750kg Raw total

Edwardius

What are yours Dylan?!

lifting goals:
any snatch PB and 90% consistency above 95% in all lifts
+10 on clean and jerk.
250 sinclair at the seniors.
front squat at an adult level!

Other stuff:
80kg press
110kg bench
pullup+50kg
200kg deadlift

siochain

1. Injury free
2. Have fun working out
3. squat 180 kgs
   Dead Lift 200 kgs
   Bench 100 kgs
   Press 85 kgs
   
4. Body Fat 12 %
5. Body weight 88 kgs currently 95kg

bench target is low due to shoulder issues

RidleyRider

I'd be happy out with;

1. Reaching 90kg.(well on my way though at 85ish kg now)
2. 165kg+ squat, 200kg DL & 110kg bench.
3. Staying injury free.
4. 11% or so BF. Currently about 18%.

They should all be there or there abouts I reckon.

L.saurin

How do you know what would be a realistic goal to achieve? If your deadlift was lets say 70kg at the moment. How much weight was be realistic to add to it without taking away from form??

thegreatiam

L.saurin wrote: »

How do you know what would be a realistic goal to achieve? If your deadlift was lets say 70kg at the moment. How much weight was be realistic to add to it without taking away from form??

The SS program suggests most beginners can easily add 10kgs a session for the first few weeks, dropping down at the later stages.

I added 10kgs easily until I got to around 95kg, then I switched to adding 5kg a session.

Try 80kg next session and see how it goes, if you make all your reps easily add 10kg for the next day, if you make them but its hard then only add 5kg, if you don't make them add nothing.

DylanJM

L.saurin wrote: »

How do you know what would be a realistic goal to achieve? If your deadlift was lets say 70kg at the moment. How much weight was be realistic to add to it without taking away from form??

Need a bit more information to make any sort of guess.

Are you male or female?

Body weight?

How long have you been training?

How good is your technique?

DylanJM

Edwardius wrote: »

What are yours Dylan?!

I'm sort of reluctant to make any goals (especially in the classic lifts) until I've un****ed my wrist. So at this stage I'm just gonna say a 180kg squat, 180kg deadlift and 10 pull ups. Hopefully these will be done in the next 8-10 weeks.

L.saurin

I'm female, 72kg. I was training in my own gym but with a programme off a personal trainer in another gym since June. But only started deadlifts in October when I swapped to the gym with the trainer and worked out with him 3x/week. Had an injury in December- not because of training, but work related wear and tear- so I've been out of action 4 weeks, but starting back next week. Before my injury my max deadlift was 75kg, bench was 44kg and squat 65kg. Form was always hardest with deadlift when I started out but when I finished up in November I had it to a T.

I know going back my weight is going to be lower now, like taking baby steps again, but what would you be talking for a goal to aim towards??

thegreatiam

L.saurin wrote: »

I'm female, 72kg. I was training in my own gym but with a programme off a personal trainer in another gym since June. But only started deadlifts in October when I swapped to the gym with the trainer and worked out with him 3x/week. Had an injury in December- not because of training, but work related wear and tear- so I've been out of action 4 weeks, but starting back next week. Before my injury my max deadlift was 75kg, bench was 44kg and squat 65kg. Form was always hardest with deadlift when I started out but when I finished up in November I had it to a T.

I know going back my weight is going to be lower now, like taking baby steps again, but what would you be talking for a goal to aim towards??

Strength takes a long time to lose, so you'll be surprised at how strong you still are.

Start with a feeler day, aim to lift 80% of what you were lifting before. then gauge your results. If you feel comfortable then lift a little more.

you should (provided your diet and mobility are good) be able to add 5kgs a week to your deadlift for the immediate future, if you dont feel comfortable and cannot recover then only add 2.5kgs or 1.25kg.

I have been off for a few weeks before Christmas, and I will return to my program by gauging my strength.

I was lifting 125kg before my break, ill go back looking to lift 100 kg.

Progression can be measured against your BodyWeight. A bodyweight deadlift is good, aim to get 1.5x BW as your next target.
2xBW deadlift is a very good lift. 2.5xBW is impressive. and so on etc.

Dont sacrifice form for weight tho, better to get 5 perfect reps at 70 then 5 bad ones at 80

Hanley

100kg @ <10%
Squat 272.5kg
Bench 160kg paused
Deadlift more than I squat
Spend december in thailand

L.saurin

thegreatiam wrote: »

Strength takes a long time to lose, so you'll be surprised at how strong you still are.

Start with a feeler day, aim to lift 80% of what you were lifting before. then gauge your results. If you feel comfortable then lift a little more.

you should (provided your diet and mobility are good) be able to add 5kgs a week to your deadlift for the immediate future, if you dont feel comfortable and cannot recover then only add 2.5kgs or 1.25kg.

I have been off for a few weeks before Christmas, and I will return to my program by gauging my strength.

I was lifting 125kg before my break, ill go back looking to lift 100 kg.

Progression can be measured against your BodyWeight. A bodyweight deadlift is good, aim to get 1.5x BW as your next target.
2xBW deadlift is a very good lift. 2.5xBW is impressive. and so on etc.

Dont sacrifice form for weight tho, better to get 5 perfect reps at 70 then 5 bad ones at 80

Thanks for all the advice, will be taken on board when I start back

thegreatiam

L.saurin wrote: »

Thanks for all the advice, will be taken on board when I start back

no problem, just remember to go easy and assess yourself if you're coming from injury. build up slowly back to where.

token

Goals (current)

Primary:

Snatch 90kg (85kg)
C&J 110kg (105kg)
<12s 100m Sprint (12.38)

Secondary:

Squat 130kg (122kg)
Deadlift 170kg (160kg)
Bench 100kg (92.5kg)
Press 75kg (70kg)
<55s 400m Sprint (57.5)

Yep they'd be nice.

dylbert

2 x BW squat, currently 125 @ 71kg
BW snatch, currently 56kg

Get lean, which will also help with my first two goals

gymfreak

2013 goals were as follows

gymfreak wrote: »

1. Starting competing...and ENJOY it.Done Competed 3 times in 2013 and thoroughly enjoyed the last comp I did
2. Add 20kg to my total.Close...but not close enough. Added 15kg to my total
3. Be more assertive with my lifting.I'm starting to get there but I've lots more room for improvement
4. Spend more time foamrolling, resting and recovering.Done

2014 Training Goals
I'm setting some big goals for 2014...always best to aim high
1. Get coached and spend lots of time improving my lifting technically.
2. Snatch bw..or as close to it as possible so that I nail it in 2015
3. Competition Sinclair of 150
4. Enter loads of competitions for the experience and the fun.
5. Foamroll and mobility work daily.

Nervous Wreck

73kg @&lt; 12% (currently 70 @ ~15%)

Squat 170kg
Bench 110kg again
Deadlift 2.5x bw

Learn the oly lifts irrespective of weight loaded

Don't sacrifice leanness for numbers (as I always do).

papu

Bench 100
Deadlift 150
Squat 150

Hopefully get it done by mid year !

Hanley

Anyone got a link to the 2013 H&F and SS fitness goals thread?!

Hanley

Found it..

1) avoid injury - did
2) compete again - did
3) 100kg at < 10% bodyfat - didn't
4) expand #RevFit - definitely did
5) hit some all time raw PRs - hell yah

WAHOO! Good year

LuckyLloyd

HBBS: 170 (150 currently)
Deadlift: 220 (200 currently)
Bench: 125 (112.5 currently)
Strict Press: 90 (80 currently)
500m Row: 1:17.9 (1:20.7)
2k Row: 6:34.9 (6:54.2)

Lots of work to do!

SeaDaily

Goals (Current)

Squat: 110kg (90kg)
Deadlift: 150kg (125kg)
Bench: 90kg (76.5kg)

At sub 70kg bodyweight. (63.5kg)

SeaDaily

papu wrote: »

Bench 100
Deadlift 150
Squat 150

Hopefully get it done by mid year !

If you can squat 150 surely you should be able to deadlift a good bit more? I've never meet someone who cant deadlift more than they can squat.

papu

SeaDaily wrote: »

If you can squat 150 surely you should be able to deadlift a good bit more? I've never meet someone who cant deadlift more than they can squat.

You're right there , Squat 150 is big goal .Maybe too ambitious , at 110 at the moment. Deadlift is higher alright pulled 140 yesterday

Scuba Ste

Same as every year.

90 snatch
110 CJ
160 squat
Weigh more than a little girl.

Mr. Manager

Christ, everyone in here has enormous bench ability compared to me

Goals for 2014

Goals
Squat 140kg
Bench 70kg
OHP 70kg
Row 90KG
Deadlift 140KGCurrent
Squat 100KG
Bench 50kg
OHP 35kg
Row 70Kg
Deadlift 105KG

The OHP is pretty unrealistic and I'd be very happy with 50kg.

Lastly, get my BW up to 80kg. Currently sitting around 71.5kg/72kg

Alf Veedersane

I Love PPPP Longtime wrote: »

Christ, everyone in here has enormous bench ability compared to me

Given the relative short amount of time you've been lifting, you've done really well!

thegreatiam

Alf Veedersane wrote: »

Given the relative short amount of time you've been lifting, you've done really well!

aye, youre numbers (ratio wise) are on par with mine and ive been lifting for around the same time.

stop worrying about details and look at big picture.

runawaybishop

I Love PPPP Longtime wrote: »

Christ, everyone in here has enormous bench ability compared to me

Its not a competition :pac: No one really cares about any numbers except their own.

Your goal of a bodyweight bench looks grand, a bodyweight ohp might be pushing it though.

Alf Veedersane

runawaybishop wrote: »

a bodyweight ohp might be pushing it though.

I like the idea of it but I know I haven't a hope. Maybe 80-85% BW, if I keep at it.

Snako

Beginner**

Is every one's goal i.e 150kg on the squat or 110kg on the bench based on their one rep max?

My goal is to be able to do my body weight in both, but for 5 reps over 5 sets.

80kg and 80kg respectively, I'm at 75% at the moment and making steady progress.

I'm also on a never ending and painfully slow quest to master the wide grip pull up, moving at a snails pace but moving nonetheless.

RidleyRider

Snako wrote: »

Beginner**

Is every one's goal i.e 150kg on the squat or 110kg on the bench based on their one rep max?

My goal is to be able to do my body weight in both, but for 5 reps over 5 sets.

80kg and 80kg respectively, I'm at 75% at the moment and making steady progress.

I'm also on a never ending and painfully slow quest to master the wide grip pull up, moving at a snails pace but moving nonetheless.

Buy a band and do band assisted pull ups, do weighted negatives too.

googled eyes

RidleyRider wrote: »

Buy a band and do band assisted pull ups, do weighted negatives too.

This ^^^^


I stopped doing pull ups during the year as I had tennis elbow and pull ups p1ssed it off big time.

I'm using a band at the minute to get the form back up to scratch.

Snako

RidleyRider wrote: »

Buy a band and do band assisted pull ups, do weighted negatives too.

Was using the cables and bar in the gym for a good while, but then switched to doing sets of just three reps on the wide, usually do about 5 sets.

The result has been that I've basically just got better at the three, cleaner and a better range of movement, but if I do say four, or maybe five on a good day, the rest of the sets are destroyed, and I can barely do one after.

I must have a go at the weighted negative reps, maybe at the end, last set or two.

Mellor

A bit late to the party, but my goals are

2014
Squat: 150kg
Bench: 110kg
Deadlift: 170kg
BF%: 12%
MMA: Fight on a pro card

.ak

Just to start lifting and get my BF down to 10-12%! Joining a gym in Feb and starting the 5x5 program. I've gone over some of the lifts with my physio as I've doing rehab on an old leg injury and I've gotten up to 30kg on most lifts with good technique. Pretty weak compared to most people here but hey you gotta start somewhere right? Actually really looking forward to it, wish I got into lifting earlier!

Snako

.ak wrote: »

Just to start lifting and get my BF down to 10-12%! Joining a gym in Feb and starting the 5x5 program. I've gone over some of the lifts with my physio as I've doing rehab on an old leg injury and I've gotten up to 30kg on most lifts with good technique. Pretty weak compared to most people here but hey you gotta start somewhere right? Actually really looking forward to it, wish I got into lifting earlier!

The 5x5 is great, good luck

saucers82

I find it difficult to know my 1 rep max as I train alone and early morning!

I know I can do this:

(assuming bar weighs 20kg - no indication on it)

Current weight: 85kgs - 5ft 11

All 3 sets 8 to 10 reps:

Bench: 60kgs
Squat: 90kgs
Leg press machine: 140kgs
Shoulder press db 27.5kg each arm
Bicep Curl: 18kg each arm
One arm db back rows: 30kg each arm

I want to lift heavier but crapping it with no spotter.

thegreatiam

saucers82 wrote: »

I find it difficult to know my 1 rep max as I train alone and early morning!

I know I can do this:

(assuming bar weighs 20kg - no indication on it)

Current weight: 85kgs - 5ft 11

All 3 sets 8 to 10 reps:

Bench: 60kgs
Squat: 90kgs
Leg press machine: 140kgs
Shoulder press db 27.5kg each arm
Bicep Curl: 18kg each arm
One arm db back rows: 30kg each arm

I want to lift heavier but crapping it with no spotter.

put the info in here and it will estimate a 1 rep max for you. http://www.exrx.net/Calculators/OneRepMax.html

you only really need a spotter for bench, and you can lift quite close to a maximum by not using lock nuts, that way if you cant complete you just tip the wieght off the bar and crawl out from under it.

Alf Veedersane

Alf Veedersane wrote: »

Happy new year to one and all.

Goals at the minute are:

Squat: 130kg
Bench: 100kg
Deadlift: 200kg

To be achieved at a weight of 82kg.

I want to amend the above.

Squat: 130kg
Bench: 90kg
Deadlift: 200kg
OHP: 65kg

100 on the bench is unrealistic at the minute. I won't jump from a current 70-75 to 100 by the end of the year.

hidinginthebush

Started Starting Strength last week, so let's see how we do...

All these are 3X5's
Goals
Squat 120kg
Bench 100kg (my old PB from years back)
OHP 80kg
Deadlift 140kg
Weight 82kg
Pullups 3X10 with an aim to muscle-ups

Current
Squat 65kg
Bench 50kg
OHP 40kg
Deadlift 75kg
Weight 89kg
Pullups 5-3-3

Only at SS a week, so the current levels aren't really killing me, but I'm trying to pace my self adding on the weight, adding 5-10kg per lift per session I'll plateau soon enough I reckon. Maybe it's noob optimism, maybe those goals are completely unrealistic, but hopefully I'll be able to make some good progress.

Mr. Manager

runawaybishop wrote: »

Its not a competition :pac: No one really cares about any numbers except their own.

Your goal of a bodyweight bench looks grand, a bodyweight ohp might be pushing it though.

Yea this one I reassessed in my log. 50kg would be a much more achievable target to aim for.

Alf Veedersane wrote: »

I like the idea of it but I know I haven't a hope. Maybe 80-85% BW, if I keep at it.

Something like this and I'd be happy tbh.

SeaDaily

hidinginthebush wrote: »

Started Starting Strength last week, so let's see how we do...

All these are 3X5's
Goals
Squat 120kg
Bench 100kg (my old PB from years back)
OHP 80kg
Deadlift 140kg
Weight 82kg
Pullups 3X10 with an aim to muscle-ups

Current
Squat 65kg
Bench 50kg
OHP 40kg
Deadlift 75kg
Weight 89kg
Pullups 5-3-3

Only at SS a week, so the current levels aren't really killing me, but I'm trying to pace my self adding on the weight, adding 5-10kg per lift per session I'll plateau soon enough I reckon. Maybe it's noob optimism, maybe those goals are completely unrealistic, but hopefully I'll be able to make some good progress.

I dont mean to sound negative but those goals are very optimistic, perhaps overly so. You're looking to basically double all of your lifts. You say that 100kg bench was your max years ago and now you're looking to do 3 sets of 5 reps with it by the end of the year? I'm not saying you definitely won't get there but in a year I think you might be expecting too much.

Also I can't imagine that adding 5-10kg per session will last much more than a couple of weeks.

DylanJM

SeaDaily wrote: »

I dont mean to sound negative but those goals are very optimistic, perhaps overly so. You're looking to basically double all of your lifts. You say that 100kg bench was your max years ago and now you're looking to do 3 sets of 5 reps with it by the end of the year? I'm not saying you definitely won't get there but in a year I think you might be expecting too much.

Also I can't imagine that adding 5-10kg per session will last much more than a couple of weeks.

No they're not (well maybe the OHP is a little). The others are easily attainable at his body weight with a year of solid training IMO.

Yes, 5-10kg increases per session wouldn't last long but people can get months of linear progression using 2.5kg increases as long as their recovery is sorted out.

hidinginthebush

SeaDaily wrote: »

I dont mean to sound negative but those goals are very optimistic, perhaps overly so. You're looking to basically double all of your lifts. You say that 100kg bench was your max years ago and now you're looking to do 3 sets of 5 reps with it by the end of the year? I'm not saying you definitely won't get there but in a year I think you might be expecting too much.

Also I can't imagine that adding 5-10kg per session will last much more than a couple of weeks.

It was probably a lack of experience to be thinking I'd be hitting these numbers. Straight away I'm finding the OHP to be a pain (stalled on a set at 45kg yesterday)! Think I'm going to scale the increments down on that one to maybe 2.5kg per session. For the other lifts, I can do my current numbers for bench and DL (50 kg and 80 kg yesterday) without any real effort. Squats are starting to slow, but hopefully I'll be able to keep adding weight to them before I start to plateau.