Your training in 2025

Black Sheep

It's that time of the year again.

In 2024 I continued to balance lifting with Brazilian Jiu Jitsu.

In Jiu Jitsu terms I started coaching a little bit, and bedded in a little bit as a black belt. It's been a little over 2 years but still feels pretty fresh. Some weeks I hit three sessions a week, but generally I was getting 1 or 2. In 2025 I expect more of the same. I'll always prioritise work, family over Jiu Jitsu, and when I do that, it's much easier to get a quick lifting session in than it is to make a Jiu Jitsu session.

In lifting, last year, I took two different approaches throughout the year, more or less switching back and forth:-

• High intensity, low volume bodybuilding from Andy Baker … Or very similar, the original Doggcrapp bodybuilding split
• Joe DeFranco programming… Quite varied throughout the year, but 3-4 days a week of lifting with a fairly general focus. He throws the kitchen sink in, these days…

I was much stronger in the past, I was only thinking that about 4 years ago I had a double bodyweight back squat… Now it's probably 1.5 times bodyweight (Although I haven't taken out a heavy single in a long time, so can't even be sure about that).

However, my shoulders, elbows and knees were absolutely crocked, whereas now I have really good mobility and no pain. I'm also several kilos leaner. My 'relative strength' higher, my pull-up numbers are double what they were when I had the bigger back squat.

For 2025, I'll run a Joe DeFranco push/pull/legs programme for another 10 weeks, and then see what is next.

Mellor

In 2024 I contined with mixed trained, some jiujitsu (not enough), some cardio (not enough). Strength trained went well - hitting lifetime PRs in deadlift, squat, bench and press. Getting close to a goal of 2.5x, 2x, 1.5x, 1x respectively.

The last 3 month it fell off a bit. 1month off. Wedding. End of year, Xmas break. Training as been spread out, but volume based.

2025

• Plan is to keep going with volume initially. Bench BW x 15, Squat 1.25BW x 15 being the targets initially. Just want to accumulate volume. Get weight down, endurance up. Two weight sessions a week
• Do more cardio. Once a week every week. I that starts to waver, plan lift 3 sessions and do cardio at the end of each.
• Direct core work.
• Keep up stretching, mindfulness, sauna, ice baths. Be out in the sun weekly while it's summer.
• More Jiu jitsu (3 sessions a week), compete again.

Mid year I will run juggarnaut again. Targeting the 2.5/2/1.5/1x above.

In Jiu Jitsu terms I started coaching a little bit, and bedded in a little bit as a black belt. It's been a little over 2 years but still feels pretty fresh. Some weeks I hit three sessions a week, but generally I was getting 1 or 2. In 2025 I expect more of the same. I'll always prioritise work, family over Jiu Jitsu, and when I do that, it's much easier to get a quick lifting session in than it is to make a Jiu Jitsu session.

Apart from the black belt I could have wrote this. Especially the last bit.
If I'm stuck for time, I can bang out a quick weights session on the way home, costing maybe an hour.
BJJ means bigger detour, waiting around, longer session and eating at 9PM. Easy to find a reason not to at this point.

Mr. CooL ICE

Will be getting back to competing in powerlifting after being away from it for 6 years. In that 6 years, I've started a family and been through a pandemic, so training was fairly inconsistent and somewhat nonexistent for a few years. Have been able to train consistently again for the last two years and managed to lean out and get my gym numbers up higher than before. As I also hit 40, there's an outside chance I could qualify for masters nationals next year, but I'll just get through one competition for now.

Have been self coached for last two years but have a coach to help with comp prep. Comp style lifts each once a week but compound variations have me squatting 2x, benching 3x and deadlifting 1x a week overall, which is fairly standard.

Alf Veedersane

The intention was to do the IIRC two weeks from now, and then put rowing on the back burner in favour of more weight training.

But pneumonia in November took its toll and just nowhere near where I need to be to do the IIRC. Not back at the level i was when I started a the main training block back in early October. Still have a 2k PR to get so will keep going at it for now.

Time is squeezed between the days travelling for work, coaching a kids soccer team and just life so trying to do what I can, when I can.

Probably need to Make Mobility Great Again too.

Cill94

2024 plans were derailed by a back injury from late '23 that took much longer to cooperate than I'd hoped. Any consistent lower body progress was a battle as a result. At least still managed to hit some relative strength PRs in my upper body on overhead press and some more niche accessory work like dumbbell bench, jefferson curls rows, curls, etc. Back injury seems to be almost entirely healed now (touch wood).

2025 I'd like to get back to running twice per week with no flare ups, and start hitting some main lift PRs again.

geotrig

occasional reader here but not a huge poster ! similar to above last year and half had various back and injury issues which i'm mostly getting past but also lacked consistency for last while so have basically just doing some "maintenance" exercises for the last while more than anything and not running for well over a year ,trying to get in a good consistent routine ,this is my biggest challenge as at some points it can be a full week between sessions .

2025 looking to get in 3 sessions a week along with 3 good runs at good paces (will be happy with 2 weightlifting and 2 even 1 run if long /fast for me ! ) ,and get body weight down about 4-5kgs not a massive issue but prefer running a bit lighter

where i'm at at the moment is

deadlifts was 2.2bw , circa 1.9 now, not going to push it as dl has nearly always tracked squats ,might do 1 block to see where I can go

squat was 2.1bw ,now 1.8( not really pushed and extra weight throws this !) , hope 2.2- 2.5 !

bench 1.4bw ,now 1.25 ,hope 1.5

think these are all fairly achievable

but more and more mobility and core work to work on weaknesses

Black Sheep

Hello folks-

This forum is truly DEAD of late, I'm not sure why.

An update on my training in 2025-

I've been pretty much exclusively still doing Joe DeFranco programming, although I go between his current paid programming (I have an annual sub) and delving back into some of his more old-school programming.

His current programming is generally still what I'm after, but at times - as I've said in the past - I feel like it can go a bit too far into the realm of "challenges" and things like minimalist bodyweight challenges (You'll have summer workouts that are endless waves of push-ups and lunges, for example).

When he hits a phase like that, I often default back to following a simple template, like his original Westside for Skinny Bastard templates.

What's everyone doing currently?

I'm assuming a few of you have picked up injuries, such is life.

Mr. CooL ICE

Injuries - yes. Picked up a hernia so am training around that right now.

Can't squat or deadlift. Spent a little while doing lots of leg press as a means to preserve squat strength until I get operated on, but instead decided to use it as an opportunity to work on my bench (my worst lift). Keeping it simple; 3 sets of bench at RPE 7-8 followed by 2 sets of DB presses to ~1 RIR (and then the rest of the groups).

Am trying to progress calf raises too because why the hell not.

Black Sheep

Calves are the first thing that I chuck out in a busy schedule, unfortunately.

Mr. CooL ICE

If there was a strength competition that consisted if just bench and calf raises, I'd be sorted.

Cill94

https://www.boards.ie/discussion/comment/123584335#Comment_123584335

Yeah I’ve checked back here a few times and it’s just the protein thread that’s active. Reddit and social media killed most forums.

Glad you’re still getting value from DeFranco for the most part.

2025 has been very positive for my own training.
Running 2.5-4.5km twice a week.

Lifting wise: a 150kg x1 squat, 167.5kg x2 deadlift, 107.5kg x1 bench. Hoping to push those numbers back beyond my previous bests of 200 Sq, 122.5 Be, 227,5 D - but will have to see. Enjoying training 5 days a week and praying the lifting gods keep me uninjured.