2013 Goals?

scrumqueen · 08-01-2013 04:15PM

1. Train Consistently
2. Keep up Rehab
3. 1.5 BW Deadlift

Inspector Coptoor · 09-01-2013 07:38PM

The Guvnor wrote: »

May I ask about your 100m time there? Just if you hit 1m21 for 500m then you are averaging 16.2 per 100m so I think even if you were doing a 1m30 500m now you'd be on for a 16.9 or so.

BTW 1m21 would be an excellent time!

I don't know to be honest man.

I still haven't done a full on balls to the wall 100m.

I just want to see what I can get on the day & I'd be happy to be sub 17s.
The closer to 16s the better.

The Guvnor · 10-01-2013 09:31AM

On the day meaning the March indoor rowing champs?

Sub 17 is handy enough - hardest part of a 100m is the acceleration to get upto speed.

Can you believe that the world record holder on the c2 over 500m who did it in 1m09 or so a few years ago in New Zealand said that after 3 strokes he was pulling 1m15 or so which if you look at it is bloody impressive - no idea how he does/did that to be honest.

crank_1975 · 11-01-2013 11:45AM

Great thread and some inspiring goals.

I have started 5X5 and was wondering what I should be aiming for on each of the lifts as a goal?

Would BW be a good guide on most lifts (my current BW is 90KG), or would I be looking at 1.5 BW on something like the Squat /Deadlift?

As I am only starting my current lifting weights are average at best but based on the projections on the 5X5 spreadsheet I would be up to the following after 12 weeks (assuming I can continue to add weight each workout):

Squat 110KG
Bench 67.5KG
OH Press 62.5KG
Row 72.5KG
Deadlift 125KG

Theresalwaysone · 12-01-2013 01:36PM

crank_1975 wrote: »

Great thread and some inspiring goals.

I have started 5X5 and was wondering what I should be aiming for on each of the lifts as a goal?

Would BW be a good guide on most lifts (my current BW is 90KG), or would I be looking at 1.5 BW on something like the Squat /Deadlift?

As I am only starting my current lifting weights are average at best but based on the projections on the 5X5 spreadsheet I would be up to the following after 12 weeks (assuming I can continue to add weight each workout):

Squat 110KG
Bench 67.5KG
OH Press 62.5KG
Row 72.5KG
Deadlift 125KG

Be pretty unlikely you'll get to that weight with the Shoulder Press. Its a slow mover.

You will have stalls and setbacks but thats the beauty of it, it teaches you determination and also to be smart about recovery and resetting.

You'll be sweet. Make your goals difficult but achievable and train consistently and you won't go wrong.

imnothim · 12-01-2013 02:32PM

crank_1975 wrote: »

Great thread and some inspiring goals.

I have started 5X5 and was wondering what I should be aiming for on each of the lifts as a goal?

Would BW be a good guide on most lifts (my current BW is 90KG), or would I be looking at 1.5 BW on something like the Squat /Deadlift?

As I am only starting my current lifting weights are average at best but based on the projections on the 5X5 spreadsheet I would be up to the following after 12 weeks (assuming I can continue to add weight each workout):

Squat 110KG
Bench 67.5KG
OH Press 62.5KG
Row 72.5KG
Deadlift 125KG

what are your starting weights?

BossArky · 13-01-2013 04:11AM

Goals are a bit more realistic this year. #1 by a mile is STAY INJURY FREE. I had a back injury which messed up my training for close to a year. Hoping that is behind me and I can improve on previous bests.

Immediate goals for competition by Easter time 2013 in the 83kg raw weightclass:

STAY INJURY FREE
Squat 160kg
Bench 102.5kg
Deadlift 182.5kg

The clock is ticking. Let's go!

The Guvnor · 13-01-2013 10:26PM

Cranky - keep us updated!

spodoinkle · 05-02-2013 09:31AM

spodoinkle wrote: »

To get a bodyweight overhead press and get deadlifting again after a back injury.

65kg last night, only 10kg to go!

stratowide · 05-02-2013 02:13PM

An infrequent poster here,but to hell with it..here goes.

Currently on a 5x5 program,the final set this week was ramped up to the following weight's..

Dead lift..130kg
Standing shoulder press..67kg
Squat..120kg
Bench press..105kg

By years end will be hoping for the following.

Dead lift..3rm @ 200kg
SS press..3rm @ 80kg
Squat..3rm @ 150kg
Bench press..3rm @ 120kg

There is room for improvement on the dead lift as I started off at low
Weight to begin with.
The squats are getting very heavy though..

funkey_monkey · 06-02-2013 11:00PM

Interesting reading.

I'm currently tippiong the scales at 67kg.

Squat: currently 100kg with poor form (1.5 x bw). So, i have to know it back to get form corrected. After that the long term aim for 2013 is to get to 115kg in good form for the year.
Deadlift: currently 120kg with average form (1.8 x bw). Plan is to get to 140kg with good form.
Bench: depressingly sitting at 75kg (1.1 x bw). Was able to do 80kg for a short period, but that has left me. 2013 aim is to rep 80kg @ 4x4.

Fat total sits @ 20% according to the machine at the pharmacist. Not sure what it is really, but with cardio I want to get it down lower.

Taken up yoga too in order to increase flexibility in caset that is affecting the squats and deadlifts.

Might even have to call in the 'experts'.

ronanc15 · 06-02-2013 11:31PM

ronanc15 wrote: »

Mine would be as follows:

Beat an existing niggling back injury
Avoid any further injury
Continue last years progress hit new PRs for deadlift, bench and squat. Would really be chuffed if I could make sigificant progress with the squat as it's my major weak point at the moment.
Most importantly continue to enjoy my training as much as I did in 2012

Update on these:
Currently injury free and back is going strong.
Current PR for DL is 175. Target for July is 200kg.
Squat sitting weakly at 110kg
Bench is at 105kg

2013 Goals?

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