What are your goals for 2019?

Injury free year! 400 wilks would be nice but gotta sort out this back first.

1) To be told I'm able to squat and deadlift again

2) To train regularly with a view to competing at the end of the year, early 2020.

bluewolf wrote: »

If you graph my ability vs ease of benching, it's basically a horizontal line to 57.5 then a purely vertical line i still haven't done 60 in comp!!

Sometimes it's more a mental barrier. Found the same with 100. Was there forever. Think i was within 5kg for more than a year. Once I got it, I started adding to it again like a normal person.

Need to get back to training properly, have put on a load of weight over the last few years.
Would like to get back to a bench of 70 and a squat of 100.
Would also like to get back to running more than just occasional short distances, would like to get up to 7.5km.

hit most of my goals for last year so this year its

Compete at least 4 times in BJJ, Muay thai, possibly mma (only managed 2 bjj comps this year, because i wasn't doing enough muay thai to get a fight.) Also been doing Bjj for about a year and a half so I want to get that blue belt

lifting, I really want to focus on the combat sports this year which includes staying around 64kg weight so I'm not really chasing any major lifts the below are numbers just so my strength training isn't aimless I'll test my 1 rep max over xmas to see where i am currently.

Bench 95 1 rep max,
dead lift 150 1 rep max, will be testing after xmas to see exactly where my current 1 rep max is
squat 110 or heavier

Also getting married in august so get shredded for the honeymoon is an obvious goal

To achieve my 2018 goals

wally1990 wrote: »

Didn't have any goals up until 2 weeks ago

Doctor told me I need stomach surgery for a 3cm hernia

I'm 15.5 stone male 6.2 so overweight and out of shape

He told me I can't do the must-have surgery until I'm 13 stone



So yea... That's my motivation

I'm giving myself 5 months

Whaaaaaaaaaaat??? My goal is to never get a hernia so. They’d probably tell me I need to lose about 5 stone

No real goals personally only to move more and eat less

1. To complete my first Duathlon
2. Get back to playing American Football
3. Bench 100kg

A few things I want/need to start working on:


1) I really have to structure my training better. At the moment, I go into the gym knowing what muscle groups/exercises I'll be doing but it's just fairly random in terms of how many sets, reps and weight I go with. It's very, very dependant on how I'm feeling - if it's one of those sessions where I feel good and in the zone, the lifts are smooth, the weight is going up easily, I'll keep throwing on more weight and work up to around a 1RM. If the mood takes me, I might even try for a PR. However, these kind of sessions might only happen a few times a month.
If it's one of those days where I'm just not feeling it, don't have much energy and feels like someone turned up gravity and even 70-80% of my 1RM is a struggle, I'll just back off the weight. In my head this makes sense as I'd feel trying to push for a PR on a day when I'm not at 100% is just asking for an injury.
Could anyone point me to something where you can input your 1RM's and it'll spit out a training plan/schedule on reps/sets/% of 1RM to progress to a new PR (or hit your existing PR for 2 reps/3 reps etc.)? As an example, I finally hit a 3 plate squat this year which I was happy about but I'm at a stage now where I don't really know where to go next - try adding more weight or more reps at 140kg (which would signify more progress)?
This is the kind of stuff I need to get my head around better...


2) Need to start doing more cardio. I've a tendency to throw in 10mins on the treadmill at the end of a session (begrudgingly) but can't justify p!ssing away a full session/majority of a session just doing cardio. I'd always see it as limited time that could be spent doing a few more sets of whatever.
However, I have read before that despite the broscience of "cardio kills gainz", cardio actually helps gains and something to do with your cardio being a big factor in how easy/hard you'll find those last few reps.
I notice my stamina is shocking so not surprising that I'm out of breath after a set of squats or deadlifts and am gassed after an hour in the gym.


3) Get back to stretching/foam rolling more. I was in a good routine of spending about 30mins every night in front of the TV stretching and foam rolling lower back and legs mainly but in the last few months have been skipping it more frequently. Need to get back into the habit. No surprise that my squats are starting to suffer because my hip flexors have become soooo ridiculously tight.

3 goals for me;

1. Lose 4 stone
2. Get my resting heart rate below 45bpm currently it is 48bpm
3. Go all the way to a final tennis.

Worztron wrote: »

Normal resting heart rate for an adult is 60-100 beats per minute.

I’m pretty sure that goes down if you’re in extremely good shape.

Right, stating goals on here worked for 2018, so I'll give it a lash again.

64kg bodyweight, female. My strength is still, at best, beginner/novice territory so would like to get up to "intermediate" just as a benchmark to work toward.

Back squat: 80kg
Front squat: 65kg
DL: 95kg
Clean & Jerk: 55kg
Bench: 40kg
Snatch: 40kg
Overhead squat: 50kg

Aside from that, do Spartan race & beat my time from last year, Hell & Back.

Do a Triathlon event this year, maybe the sprint in the TriAthy.

Compete in a "fitness racing" comp in June with 2 friends as a team.

Get pull-ups, bar muscle ups, ring muscle ups.