2021 Fitness Goals

Patsy167

More challenging than usual with current limitations but it's nice to have a few things to aim for.

Mine are:
- Schedule weekend hikes for Spring
- Cycle Western Greenway
- Replace some of the sports trash talk podcasts with educational podcasts and audiobooks
-10k steps daily

So boardsies, what are your 2021 fitness goals?

The chan chan man

To get into a gym this side of March

bladespin

Try to hit 242 training days, managed 188 last year despite a few setbacks.
Get close to 10%bf.
Enjoy it.

Black Sheep

1. Continue to train 4-5 days of the week, continue to avoid significant injuries (in 2020 all I had was bruised ribs, a good result).

2. Limit days I drink alcohol to 2-3 days of the week and moderate consumption.

3. If I can get my macros correct I'd like to try 16 hour fasting again. I don't see why I can't eat all my calories in an 8 hour window without it being a big deal, I feel like I just need more practice at it.

Cill94

Deadlift 230

Bench 130

Press 80

Squat pain free

20 chins in a row

The lifts are lofty enough, but if I shoot for that and miss I'll at least hit a PB of some kind.

Alf Veedersane

To incorporate more cardio. Options are limited but hopefully slam ball work is doable. Every time I had a chance to that while it seemed to be wet outside and the few times I tried to do anything, I realised that picking up a wet 45kg slam ball wasn't going to work.

To get my squat back to where it was in March - which will be hip-dependent.

Will see if I can get ROM back to deadlift

Deano7788

Squat 300

Bench 150

Deadlift 300

All should be achievable, squat might need to be reevaluated after a few months as I possibly have that already but won't get to test it for a while.

JMR

Deano7788 wrote: »

Squat 300

Bench 150

Deadlift 300

All should be achievable, squat might need to be reevaluated after a few months as I possibly have that already but won't get to test it for a while.

Can I ask what's probably a dumb question but are these types of targets for a single execution of the respective movement of for, say 3 sets of 10?

I'm a total novice and can just about manage to bench press 60kg for 3 sets of 10.
I haven't tried to do a single bench press at a higher weight for a PB so don't know what's possible but certainly nothing like the figures quoted above

Deano7788

JMR wrote: »

Can I ask what's probably a dumb question but are these types of targets for a single execution of the respective movement of for, say 3 sets of 10?

I'm a total novice and can just about manage to bench press 60kg for 3 sets of 10.
I haven't tried to do a single bench press at a higher weight for a PB so don't know what's possible but certainly nothing like the figures quoted above

Single of each . I compete in powerlifting so you get 3 attempts at a single at each of the 3 lifts with your best counting towards your total.

JMR

Deano7788 wrote: »

Single of each . I compete in powerlifting

Thank God for that, don't feel quite so inadequate 😂

More form PRs and hopefully number PRs

el Fenomeno

bladespin wrote: »

Get close to 10%bf.

I'll give you some of mine if you're running low!

bladespin

el Fenomeno wrote: »

I'll give you some of mine if you're running low!

Cheers but I’ve some to spare myself lol.

the baby bull elephant

Looking at last years goals which were greatly affected by gym closures:

the baby bull elephant wrote: »

Hard to make accurate goals when rugby has been the main goal but this might be my last season playing seriously so:

• Lose 5kg and be at a better body fat percentage
• Eat a lot cleaner
• Deadlift 250 - most I've pulled is 220 but that wasn't a 1RM it's just the most that fits on the bar at the current gym.
• Squat 200 - know idea where this is at the moment haven't trained back squat consistently since the summer when e1rm was 180ish
• Strict press 95 - have done 85 a few times
• Bench more - have been stagnant for ages but finally hitting rep maxes at least on inverted juggernaut
• Run something stupidly challenging like Building the Monolith, Deep Water or Alsruhe's Mass Builder to completion.

• Did lose the 5kg and looked a lot leaner. Put back on two kilos or so but definitely better body comp.
• Very vague goal but I would say yes I have at least for my main meals still snack on way too much sweet stuff
• Hit 230kg before the second gym closure was very close to max. With all the disruptions I was never hitting 250kg in 2020.
• Got 180kg on the very last day of 2020. Annoying as before the second closure I think I was looking good for 190kg in the near future.
• Got 87.5kg, progress here is hard won.
• Hit some rep PRs since then but haven't gone near a 1rm. Think I'm psyching myself out
• Didn't get to run any of these but did get some more program variety than I've had in other years.

Something I hadn't planned on doing in 2020 and probably wouldn't have done but for gym closures was do couch to 5k and complete my first 5k...and my second one...and my third one. Definitely had my best cardio ever.

Not having any idea when I'll have access to equipment makes setting goals for this year hard but I'll give it a go. Not setting any goals around band workouts because they're so high rep it seems silly.

• Cut to 95kg by the end of March and when the gyms are open slowly bulk.
• Deadlift 250kg. If I get a proper run in the gym I know I can do this.
• Squat 200kg, same as deadlift but mental game will be more important here.
• OHP 95kg, it's possible but certainly a lofty goal.
• Bench 120kg. Should be absolutely piss but possibly the hardest goal for me.
• Consistently run during this lockdown despite the cold.

sonyvision

My fitness has been only running in the last 2 years. Completed two Marathons, last one under 3:30 if DCM goes ahead hope to achieve it again with the goal of 2:59 in the future.

Run a 5k in under 20 minutes, achieved this ones in 2020 want to repeat it easy on a weekly basis.

Take up cycling and get swimming lessons to give a triathlon an attempt. I have terrible swimming technique so if I just got comfortable in the water in 2021 I would be delighted!!

Dtp1979

JMR wrote: »

Thank God for that, don't feel quite so inadequate 😂

Don’t go looking up Clarence Kennedy so

Dtp1979

Squat 180
Deadlift 220
Bench 100
Ohp 62.5

Maybe run 1/2 a week and drop a few kg.
If I stay injury free and train consistently then I see no reason not to hit these numbers.

BossArky

Squat 180
Deadlift 210
Bench 130

Patsy167

Deano7788 wrote: »

Squat 300

Bench 150

Deadlift 300

All should be achievable, squat might need to be reevaluated after a few months as I possibly have that already but won't get to test it for a while.

Wow! That's incredible dedication and discipline to get to those numbers. Just curious, Is it common at the elite levels for the the Squat and Deadlift to be on par?

First time I have seen this - Most seem to have a higher deadlift. I'd be curious to hear your take on it - What would you attribute it to?

Deano7788

Patsy167 wrote: »

Wow! That's incredible dedication and discipline to get to those numbers. Just curious, Is it common at the elite levels for the the Squat and Deadlift to be on par?

First time I have seen this - Most seem to have a higher deadlift. I'd be curious to hear your take on it - What would you attribute it to?

Not really :pac:

I'm very much an outlier there in my weight class (105kgs), my squat is actually bigger than my deadlift. I've hit a 290 squat, 275 deadlift during the summer. Based on training numbers since more should be there on both, but just want the 300 squat before I look further than that. Assuming I'm able to train in a gym rather than alone in my garage in the next few months, I should hit the squat first. I'm much more built for squat.

There is a tendency in the weight classes above me that they would become closer on average and in elite super heavyweights at a World level squat would be bigger typically.

Alf Veedersane

Also, the anime music lends itself more towards squats.

Deano7788

Alf Veedersane wrote: »

Also, the anime music lends itself more towards squats.

Incorrect, that's for bench only :pac:. For squats it is Immigrant Song. I like to pretend I'm Thor :pac::pac::pac:.

holdfast

Last two year I have trained over 220 times in the year, I completed two fitness goals I wanted to do for number years.

This year I would like to hit 220 or higher workouts - cycle the ROK- become more consistent with mobility and diet.

Thelonious Monk

Try not to get the 'rona, lose another 3kg, 2 gone since New Year's Day, get a faster 5km time without wrecking my body.
Can't make many other goals with no gyms for god knows how long.

Drinking far less this year, looks like I might actually complete Dry Jan this year, I've never made it before, but it makes sleep and diet so much better, zero craving for any bad food and eating less.

Brian?

This year I want to deadlift over 200kg for the first time in almost 10 years and 2 knee surgeries.

Squat pain free.

Mad one: ice skate 5km. Depends on my local speed skate rink opening again.

Gruffalo27

Train often
Run another Marathon or two
Dont get injured

alphaLaura

I'm not a big human (34 y/o female, 49 kg) so please don't laugh too loud at my numbers 😂

Buuuut, I'd like to move the following this year:
Deadlift 85kg
Squat 60kg
Bench 45kg
OHP 30kg

Current 1RM PBs:
Deadlift 75kg
Squat 52kg
Bench 40kg
OHP 28kg

I haven't tested all my 1RMs in a year due gym closures but my home closet gym is in full use since September so bedroom gains here we come 😂

Patsy167

alphaLaura wrote: »

I'm not a big human (34 y/o female, 49 kg) so please don't laugh too loud at my numbers ��

Buuuut, I'd like to move the following this year:
Deadlift 85kg
Squat 60kg
Bench 45kg
OHP 30kg

Current 1RM PBs:
Deadlift 75kg
Squat 52kg
Bench 40kg
OHP 28kg

I haven't tested all my 1RMs in a year due gym closures but my home closet gym is in full use since September so bedroom gains here we come ��

Ain't nobody going to be laughing at those numbers. The following might be of interest for strength relative to BW - https://strengthlevel.com/strength-standards/female/kg

jam_mac_jam

Patsy167 wrote: »

Ain't nobody going to be laughing at those numbers. The following might be of interest for strength relative to BW - https://strengthlevel.com/strength-standards/female/kg

That is so helpful. Makes me feel much better about my numbers. I am another little person and it took me a year to bench 35kgs which sounds tiny but I was delighted.

I am actually at intermediate at some of those.

mdwexford

Get my 2k indoor row time under 7 minutes (current best is 7.11.9)

Row a marathon (42,195m) on the Concept 2 rower.

Cycle a 100k on the Concept 2 bike erg.

Gruffalo27

alphaLaura wrote: »

I'm not a big human (34 y/o female, 49 kg) so please don't laugh too loud at my numbers 😂

Buuuut, I'd like to move the following this year:
Deadlift 85kg
Squat 60kg
Bench 45kg
OHP 30kg

Current 1RM PBs:
Deadlift 75kg
Squat 52kg
Bench 40kg
OHP 28kg

I haven't tested all my 1RMs in a year due gym closures but my home closet gym is in full use since September so bedroom gains here we come 😂

Those are amazing numbers...
I'd struggle with them
Fair play to ya

eet fuk

mdwexford wrote: »

Get my 2k indoor row time under 7 minutes (current best is 7.11.9)

Row a marathon (42,195m) on the Concept 2 rower.

Cycle a 100k on the Concept 2 bike erg.

A fellow concept2 addict

I did my first marathon on the rower last year - the first 30k was grand but then I hit a major wall. I made the mistake of not getting enough 20-30k sessions in - just sort of went for it one day. I do erg a lot generally, but not usually anything beyond 10k

Happy rowing!

Alf Veedersane

I don't think I could ever talk myself into doing a marathon on a C2.

I still remember the Sports Expo in 1st year in UCD when you had to row 500m as quick as you can and I felt it for days. Not the same but I'll never forget it :pac:

mdwexford

eet fuk wrote: »

A fellow concept2 addict

I did my first marathon on the rower last year - the first 30k was grand but then I hit a major wall. I made the mistake of not getting enough 20-30k sessions in - just sort of went for it one day. I do erg a lot generally, but not usually anything beyond 10k

Happy rowing!

Yes sir

Yeah I rarely do anything beyond 10k either. Furthest I’ve ever done is 13k so a marathon is a lofty goal! I’ll have to do a good bit of preparation and maybe try it during the summer.

Thanks, you too!

Alf Veedersane wrote: »

I don't think I could ever talk myself into doing a marathon on a C2.

I still remember the Sports Expo in 1st year in UCD when you had to row 500m as quick as you can and I felt it for days. Not the same but I'll never forget it :pac:

Going flat out is a killer on it.
My best 2k I was very close to getting sick after it. Took a long time to recover.

Alf Veedersane

mdwexford wrote: »

Yes sir

Yeah I rarely do anything beyond 10k either. Furthest I’ve ever done is 13k so a marathon is a lofty goal! I’ll have to do a good bit of preparation and maybe try it during the summer.

Thanks, you too!



Going flat out is a killer on it.
My best 2k I was very close to getting sick after it. Took a long time to recover.

I do love the C2. I got to a point where I used it to build fitness for the last couple of 'proper' runs because I enjoyed it more than running.

I only did 2k once...I liked intervals better but I was so close to breaking 7 mins for it and set intervals too short (200m...No idea why so short) that I don't know how didn't go again.

I'd have bought one for lockdown if it wasn't another thing I enjoy that aggravates my hip

j@utis

No fitness goals because gyms are closed till summer. I go out for walk/run intervals, if I can cover 10k in an hour that way -that's perfect, given the fact I'm borderline overweight, aerobic fitness doesn't interest me anyways. I'm also starving myself to lose few kgs of fat and remainder of the muscle from the good old days.

Brian?

jam_mac_jam wrote: »

That is so helpful. Makes me feel much better about my numbers. I am another little person and it took me a year to bench 35kgs which sounds tiny but I was delighted.

I am actually at intermediate at some of those.

Anyone laughing at someone for training hard is an idiot. Good work.

Alf Veedersane

alphaLaura wrote: »

I'm not a big human (34 y/o female, 49 kg) so please don't laugh too loud at my numbers ��

Buuuut, I'd like to move the following this year:
Deadlift 85kg
Squat 60kg
Bench 45kg
OHP 30kg

Current 1RM PBs:
Deadlift 75kg
Squat 52kg
Bench 40kg
OHP 28kg

I haven't tested all my 1RMs in a year due gym closures but my home closet gym is in full use since September so bedroom gains here we come ��

jam_mac_jam wrote: »

That is so helpful. Makes me feel much better about my numbers. I am another little person and it took me a year to bench 35kgs which sounds tiny but I was delighted.

I am actually at intermediate at some of those.

Everyone here is in the same boat...trying to beat their own best numbers. It doesn't matter what those numbers are.

Any meet I've done, everyone is cheered on just the same regardless of the weight they're lifting because fundamentally its always about you being stronger than you were.

Anyone who scoffs at anyone else's numbers is a díck in any language.

Keep up the good work.

Mink

alphaLaura wrote: »

I'm not a big human (34 y/o female, 49 kg) so please don't laugh too loud at my numbers ��

Buuuut, I'd like to move the following this year:
Deadlift 85kg
Squat 60kg
Bench 45kg
OHP 30kg

Current 1RM PBs:
Deadlift 75kg
Squat 52kg
Bench 40kg
OHP 28kg

I haven't tested all my 1RMs in a year due gym closures but my home closet gym is in full use since September so bedroom gains here we come ��

I think these are great numbers for your weight! That's why there's weight classes for weight lifting comps, mass moves mass.

Mink

Heading towards 40, 68kg, F. Started weights/fitness 3yrs ago.

Finally hit 60kg Clean just before Christmas so goal this year is to be able to jerk it.

Also want to hit 45kg snatch and get my first muscle up.

On a program at the moment to train all these and accessories, up protein and build some strength. Lucky to have a barbell at home, but it's not the same training on your own at all. Looking forward to gyms reopening.

Patsy167

Patsy167 wrote: »

More challenging than usual with current limitations but it's nice to have a few things to aim for.

Mine are:
- Schedule weekend hikes for Spring - Did park walks instead. Not driving at the moment so the convenience of visiting local parks did the job.
- Cycle Western Greenway - Will still try to make this happen this year
- Replace some of the sports trash talk podcasts with educational podcasts and audiobooks - Nope, still listening to every sports podcast going. I did listen to "The obstacle is the way" by Ryan Holiday which was surprisingly enjoyable. Must try pick out another one
-10k steps daily - Not tracking but i reckon my weekly average would be about 10k/day. Hope to keep this going and not drop off.

So boardsies, what are your 2021 fitness goals?

We're just past the halfway mark for 2021 and this week feels like a clean slate for many with the gyms reopening so it's as good a time as any to nail down some goals.Looking through my goals above and it's been a bit hit and miss.

What are we all aiming towards for the remainder of 2021?

Deano7788

Deano7788 wrote: »

Squat 300 Looks to potentially be on way soon now that I can actually push for it without risking death and training numbers indicate it's on the way.

Bench 150 Perfect timing, hit it Saturday :pac:

Deadlift 300 Work in progress

All should be achievable, squat might need to be reevaluated after a few months as I possibly have that already but won't get to test it for a while.

Happy enough, will want to get these in comp but that's all still up in the air so am ok with just getting them in training for now.

Alf Veedersane

Patsy167 wrote: »

We're just past the halfway mark for 2021 and this week feels like a clean slate for many with the gyms reopening so it's as good a time as any to nail down some goals.Looking through my goals above and it's been a bit hit and miss.

What are we all aiming towards for the remainder of 2021?

Being able to walk with a 10kg backback for 20+ minutes pain free.

Expectations have changed somewhat.

silverharp

A proper deep weighted Jefferson Curl by the end of the year, not sure how long that kind of mobility takes, could be 3 months , could be a year.

Cill94

Patsy167 wrote: »

We're just past the halfway mark for 2021 and this week feels like a clean slate for many with the gyms reopening so it's as good a time as any to nail down some goals.Looking through my goals above and it's been a bit hit and miss.

What are we all aiming towards for the remainder of 2021?

Thankfully on track to hit most of my goals above, so long as I can keep the same progress going for the second half of the year.

20 chins might not happen as I haven’t had access to a pull-up bar, but if I can beat my record of 15 weighing 95kg then I’d still be happy.

alphaLaura

Well I was flying along towards my squat, bench, deadlift and press goals but I have invited some sort of shoulder impingement misery upon myself. This is super annoying because I only really feel it (ie feel the ache) when reracking after benching, when I squat heavier (low bar, narrow grip), and when doing frivolous things such as overhead tricep extensions etc.

Anyways, I've resolved to avoid all the things that aggravate it for a few weeks and concentrate on what I love - deadlifts

For now, this is where I'm at:

Deadlift goal is 85kg - I moved 81kg x 2 a few weeks ago and because I am impatient and I love deadlifts I started the Mag Ort template :pac:
Squat goal 60kg - 57.5kg x 3 in April
Bench goal 45kg - I can do 39kg x 2 easy peasy but due shoulder disaster, I can't go at bench for a while.
OHP goal 30kg - disaster, no progress, disregard :mad:

One big plus is that I have managed to put on a whole kilogram of weight. I know this sounds nuts but I am so proud, it's taken alot of work. Even though I LOVE food and have a monster apetite, my body shuts down my hunger after a few days of tricking it into eating over maintenance. So for now, I'm kinda gaintaining.

Patsy167

alphaLaura wrote: »

Well I was flying along towards my squat, bench, deadlift and press goals but I have invited some sort of shoulder impingement misery upon myself. This is super annoying because I only really feel it (ie feel the ache) when reracking after benching, when I squat heavier (low bar, narrow grip), and when doing frivolous things such as overhead tricep extensions etc.

Anyways, I've resolved to avoid all the things that aggravate it for a few weeks and concentrate on what I love �� Deadlifts.

For now, this is where I'm at:

Deadlift goal is 85kg - I moved 81kg x 2 a few weeks ago and because I am impatient and I love deadlifts I started the Mag Ort template ��
Squat goal 60kg - 57.5kg x 3 in April
Bench goal 45kg - I can do 39kg x 2 easy peasy but due shoulder disaster, I can't go at bench for a while.
OHP goal 30kg - disaster, no progress, disregard ðŸ™

One big plus is that I have managed to put on a whole kilogram of weight. I know this sounds nuts but I am so proud, it's taken alot of work. Even though I LOVE food and have a monster apetite, my body shuts down my hunger after a few days of tricking it into eating over maintenance. So for now, I'm kinda gaintaining.

Static hanging when done consistently has been a game changer for resolving shoulder issues.

Plenty resources online but here's a good article as an intro - https://www.elitecme.com/resource-center/rehabilitation-therapy/hanging-like-a-monkey-to-fix-my-shoulder-pain#:~:text=According%20to%20board%20certified%20orthopedic,The%20Solution%20and%20Prevention%E2%80%9D.

alphaLaura

Patsy167 wrote: »

Static hanging when done consistently has been a game changer for resolving shoulder issues.

Plenty resources online but here's a good article as an intro - https://www.elitecme.com/resource-center/rehabilitation-therapy/hanging-like-a-monkey-to-fix-my-shoulder-pain#:~:text=According%20to%20board%20certified%20orthopedic,The%20Solution%20and%20Prevention%E2%80%9D.

Have read about this last week while doing extensive google research on my shoulder misery (:rolleyes:) - thanks a mill! Will give these a try along with the rest of the rehab mania, and at the very least it will help improve my grip strength (currently at pathetic level).

Patsy167

alphaLaura wrote: »

Have read about this last week while doing extensive google research on my shoulder misery (:rolleyes:) - thanks a mill! Will give these a try along with the rest of the rehab mania, and at the very least it will help improve my grip strength (currently at pathetic level).

I think I heard it on a Joe Rogan podcast first. It was something Ido Portal was working on with Connor McGregor. I'm hoping hanging from a bar is golden ticket to making it to the top of the Forbes list (but I'll settle for less shoulder pain if that doesn't work out).

Hopefully it works for you. Here's Ido Portal's stuff - http://www.idoportal.com/blog/hanging

Black Sheep

Shoulders are so complex, you have to try it all to find what works.

Hangs made zero difference to me but definitely worth trying. Your grip strength may be a limiting factor, if you can’t hang long enough to create space.

What resolved my pain was honest to god super strict barbell overhead pressing, and really shrugging at the top of the movement. Sets of 5, super correct, gradual progression.

The other thing I would try is, in your warm up, a high volume of band pull aparts, bent over reverse flyes and YTWs. All light, but get in 50-100 reps total.

Either approach will take time to work.

Personally rather than dropping whatever is aggravating I.e the squat it I would sub movements. If you can’t squat try front squats, safety bar squat, or do a few cycles of mixture of machines, single leg, whatever.

Could be that a few weeks not aggravating it could stop any continual inflammation that’s going on.

See it all the time with tendinitis, people never let the inflammation actually resolve.

Dtp1979

Static hangs are working for me. I use wraps, that way it doesn’t become a grip exercise