The 2012 Weightlifting Progress Thread

phyre112

United States3090 Posts

August 09 2012 00:52 GMT

In an effort to keep the general thread, well, more "General" there needs to now be a place in this forum where we can all post goals, throw around our daily lifting numbers, no matter how big or how small those may be, and generally act like the bad-ass Starcraft nerds that visiting TLHF has made each and every one of us.

Things that go here:
- Your goals for any specific lift (powerlifting, oly lifting, strongman, recreational lifting)
- Your goals for body weight/body fat (Going up a class? Down a class? Time for those beach abs? Is winter coming?)
- Your day to day workouts, and updates on your progress towards those goals
- quick recap of that workout, comments on the lifts, progress, or routines of other members

Things that do NOT go here:
- "what routine should I do" is covered in the general training sticky, general thread, or Q/A sticky.
- "How do I get ready for (sport) season coming up?" General thread - or start your own thread for that sport!
- Running, swimming, rowing, jump rope, etc. Cardio goals are not weightlifting.
- life updates, youtube videos (unless they're of your PRs) and general community chatter still goes in the general thread.

As for setting goals - please put a nice GOALS UPDATE tag into your post for me, so that I can add to the OP and the whole forum can track your progress!

Remember that goals should be SMART goals. That stands for

Specific - A goal should have a number to be hit, a start date, and an end date.
Measurable - Keep track of your progress, and know that you are going to hit your goals on time
Attainable - Everyone starts somewhere. Stick to the possible, but push for what seems impossible.
Relevant - This is weightlifting. I want to see goals in the powerlifts, oly lifts, strongman, body weight, and body fat.
Timed - Are you going to do this in three months? Six? If the goal seems too far off, consider making it two or more goals.

(thanks eshlow)

So have at it. Post some goals, post some workouts, get some of that discussion out of the general chat super thread and get some new members in here!

Individual Goals:
+ Show Spoiler +

Osmoses
08/08/2012 -> 12/31/2012

Squat: 70kg to 100kg
Deadlift: 100kg to 140kg
Bench Press: 75kg to 100kg

funkie
08/08/2012 -> 12/31/2012

Squat: 170kg to 180kg
Deadlift: 150kg to 190kg
Press: 75kg to 80kg
Clean & Jerk: 90kg to 110kg
Chinups: 15 reps to 30 reps

Luxae
08/08/2012 -> 09/08/2013

Maintain sub-15% bodyfat
Squat: 155kg 1x2 to 180kg 1x3
Deadlift: 160kg to 190kg 1x3
Bench Press: 97.5 kg to 115kg 1x3
Press: 60kg 1x3 to 70kg 1x3

GoTuNk!
08/09/2012 -> 11/?/2012

Bodyweight 77.5kg ~10% bodyfat to 80kg, ~8% body fat
Squat: 190kg to 210kg
Deadlift: 225kg to 235kg
Bench Press: 133kg to 150kg
Press: 70kg to 77kg
Clean & Jerk: 75kg to 115kg

Trainrunnef
08/09/2012 -> 12/25/2012

Bodyweight: 79.5kg ~13% bodyfat to 72.5kg ~8% bodyfat
Squat: 100kg to 120kg
Deadlift: 120kg to 150kg
Bench Press: 100kg to 120kg
Press: 60kg to 75kg

Sneakyz
08/09/2012 -> 12/31/2012

Deadlift: 200kg to 220kg
Bench Press: 110kg 1x3 to 130kg
Press: 70kg to 80kg
Misc: "Get a sick back before January"

Hurricane
08/09/2012 -> 12/31/2012

Bodyweight: 175 lbs (79.5kg) to 185 lbs (84kg)
Squat: 365 lbs (165kg) to 500 lbs (225kg)
Deadlift: 450 lbs (205kg) to 500 lbs (225kg)
Bench: 295 lbs (135kg) to 365 lbs (165kg)

extr3me
08/09/2012 -> 1/1/2013

Squat: 230kg to 250kg
Deadlift: 250kg to 270kg
Bench Press: 150kg to 170kg
Press: 100kg to 120kg

billy5000
08/09/2012 -> 12/31/2012

Bodyweight: 139 lbs (63kg) to 130 lbs (59kg)
Squat: 245 lbs 1x5 (110kg)
Deadlift: 295 lbs 1x5 (135kg)
Bench Press: 185 lbs 1x5 (85kg) to 225 lbs 1x5 (100kg)
Press: 115 lbs 1x5 (50kg) to 155 lbs 1x5 (70kg)
Pull-up: 25 lbs 1x5 (10kg) to 45 lbs 1x5 (20kg)

mcmartini
08/09/2012 -> 12/31/2012

Bodyweight: 107kg to sub-100kg
Squat: 92.5kg 3x5 to 100kg 3x5
Deadlift: 105 kg 1x5 to 150kg 1x5
Bench Press: 75kg 3x5 to 90kg 3x5
Press: 45kg 3x5 to 50kg 3x5

decafchicken
08/09/2012 -> 12/31/2012

Squat: 202kg to 215kg
Deadlift: 230kg
Front Squat: 170kg to 185kg
Snatch: 130kg to 135kg
Clean & Jerk: 155kg to 165kg
Pull-Ups: 8 to 20

kaisr
08/09/2012 -> 12/31/2012

Squat: 285 lbs 1x5 (130kg) to 350 lbs (160kg)
Deadlift: 335 lbs 1x3 (150kg) to 400 lbs (180kg)
Bench Press: 210 lbs 1x5 (95kg) to 250 lbs (115kg)
Press: 120 lbs 3x5 (55kg)
Misc: 1000 lbs club

phyre112
08/10/2012 -> 12/13/2012

Squat: 125kg to 140kg
Deadlift: 165kg (get back to it*)
Press: 55kg to 75kg
Front Squat: 85kg to 110kg
Snatch: 35kg to 75kg
Clean & Jerk: 60kg to 100kg
+

Ludrik
08/10/2012 -> 12/10/2012

Squat: 130kg to 140kg 1x5
Front Squat: 80kg to 100kg
Deadlift: 150kg to 180 kg
Bench Press: 50kg 1x5 to 80kg 1x5
Overhead Press: 35kg to 50kg
Misc: Lift every weekday for a semester

Zafrumi
08/10/2012 -> 12/31/2012

Squat: 155kg to 180kg
Deadlift: 160kg 1x5 to 226kg
Power Clean: 90kg to 100kg
Press: 65kg to 70kg
Chinups: 26kg 1x5 to 40kg

Nazarene
08/10/2012 -> 12/31/2012

Squat: 130kg to 150kg
Deadlift: 180kg 1x3 to 200kg
Clean & Jerk: 110kg to 120kg
Snatch: 85kg to 100kg

mordek
08/10/2012 -> 12/31/2012

Squat: 130kg to 143kg
Deadlift: 143kg to 150kg
Bench Press: 86.5kg to 100kg
Press: 54.5kg to 61kg
Pullups: 12 reps/25kg to 15 reps/41kg
Misc: Learn to Power Clean

shawster
08/11/2012 -> 12/31/2012

Squat: 185 lbs (85kg) to 245 lbs 3x5 (110kg)
Deadlift: 275 lbs (125kg) to 305 lbs 1x5 (135kg)
Power Clean: 135 lbs 5x3 (60kg) to 160 lbs 5x3 (70kg)
Bench Press: 120 lbs 3x5 (55kg) to 145 lbs 3x5 (65kg)
Press: 100 lbs 3x5 (45kg) to 120 lbs 3x5 (55kg)

theJob
08/11/2012 -> 12/31/2012

Bodyweight: 77.5kg to 83.5kg
Deadlift: 140kg 1x7 to 170kg 1x7
Squat: 110 kg 1x5 to 125kg 1x5
Bench Press: 90kg 1x4 to 95kg 1x4
Press: 55kg 1x12 to 60kg 1x12

steelANDmalice
08/11/2012 -> 12/30/2012

Deadlift: 455 lbs (205kg) to 500 lbs (225kg)
Squat: 355 lbs (160kg) to 405 lbs (180kg)
Bench Press: 300 lbs (135kg) to 320 lbs (145kg)
Press: 180 lbs (80kg) to 200 lbs (90kg)

Release
08/11/2012 -> 12/31/2012

Misc: Get healthy

AoN.DimSum
08/11/2012 -> 12/1/2012

Deadlift: 150kg to 180kg
Squat: 165kg to 182kg
Front Squat: 136kg to 160kg
Clean & Jerk: 115kg to 125kg
Snatch: 95kg to 100kg
Push Press: 90kg to 100kg
L-Sit: 15 seconds to 60 seconds

FFGenerations
08/11/2012 -> 12/31/2012

Squat: to 100kg
Bench: to 100kg
Press: to 60kg
Misc: Better nutrition/consistency/mobility

Deadeight
01/01/2013 -> 31/03/2012

Press: 62.5kg 1RM to 72.5kg
Log Press: 75kg 1RM to 85kg

Forum Totals:
+ Show Spoiler +

Squat: 1739.5kg
Deadlift: 2195kg
Bench Press: 1055.5kg
Press: 640kg

Front Squat: 255kg
Snatch: 165kg
Clean & Jerk: 380kg

Pullups (reps): 28
Dips (reps): 0

Osmoses

Sweden5302 Posts

August 09 2012 09:16 GMT

GOALS UPDATE

Before 2013 (5 reps):

Squat: 100kg
Deadlift: 140kg
Bench Press: 100kg

edit:

Current:

Squat: 70kg
Deadlift: 100kg
Bench Press: 75kg

funkie

Venezuela9376 Posts

August 09 2012 13:36 GMT

GOALS UPDATE

By Year End (2012)

Squat: 180kg
Deadlift: 190kg
C&J: 110kg
Snatch: 60kg
Chinups: 30chinups
Press: 80kg

Current:

Squat: 170kg
Deadlift: 150kg
C&J: 90kg
Chinups: 15reps
Press: 75kg

Luxae

Israel232 Posts

August 09 2012 13:48 GMT

GOALS UPDATE
By 09/08/2013 I'm aiming for:
Maintaining a sub 15% bf, for easier cuts
Squat 1x3 180kg
BP 1x3 115kg
Press 1x3 70kg (anything more seems like a stretch to me)
Deadlift 1x3 190kg

Currently doing:
squat 1x2 155kg
BP 1x1 97.5kg
Press 1x3 60kg
Deadlift 1x1 160kg
----------------------------------
Today's workout:
Squat 1x3 77.5, 97.5, 115, 1x1 137.5, 1x1F 157.5kg - didn't feel like trying again would yield any different results. Might try the same weight again on Sunday, I'll be off the clen then, and the carb refeed might give me the boost I need.
BP 1x5 47.5, 57.5, 67.5, 77.5, 3x1 97.5kg - had some trouble with setting up properly, so I didn't go for a double this time.
Chin ups 3x3 +40kg
Dips 3-4-4 +30kg
L pull ups 3x5 - First time I managed to keep my legs completely straight while doing these, definite progress.
Barbell shrugs 1x3 70, 90, 110, 130, 2x3 150kg, 1x3 140kg - the 150kg sets were with mix grip, the rest with normal.

GoTuNk!

Chile4591 Posts

August 09 2012 14:31 GMT

GOALS UPDATE

By next powerlifting competition (Late november, 2012)

Squat: 210kg
Deadlift: 235kg
C&J: 115kg (smallest woman gold medal lulz)
Bench Press: 150kg
Press: 77kg

Body Weight: 80kg, ripped abs

Current:

Squat: 190kg
Deadlift: 225kg
C&J: 75kg
Bench Press: 133kg
Press: 70kg

Body Weight: 77,5kg, barely showing abs

Trainrunnef

United States599 Posts

August 09 2012 15:53 GMT

GOALS UPDATE

By xmas

Squat: 120kg
Deadlift: 150kg
Bench Press: 120kg
OHP: 75kg

Body Weight: 72.5kg, ripped abs

Current:

Squat: 100kg
Deadlift: 120kg
Bench Press: 100kg
OHP: 60kg

Body Weight: 79.5kg, 1st 2 abs only lol

Sneakyz

Sweden2361 Posts

August 09 2012 18:06 GMT

GOALS UPDATE

Before 2013

Deadlift: 220kg
Bench Press: 130kg
Press: 80kg

Get a sick back for when I start my cut in january.

Current:

Deadlift: 200kg
Bench Press: 3x110kg
Press: 70kg

----------
I mainly do bodybuilding'ish training now but might aswell put these here

Hurricane

United States3939 Posts

August 09 2012 19:45 GMT

Goals
12/31/2012

Squat: 500
Dead: 500+
Bench: 365
BW: 185

Current
8/8/2012

Squat: 365ish
Dead: 450
Bench: 295
BW: 175

extr3me

Norway145 Posts

August 09 2012 19:56 GMT

Goals
1/1/2013

Squat: 250kg
Deadlift: 270kg
Benchpress: 150kg
Overhead-press: 120kg

Current
09/09/2012

Squat: 230kg
Deadlift: 250kg
Benchpress: 130kg
Overhead-press: 100kg

billy5000

United States865 Posts

August 09 2012 20:49 GMT

#10

Goals
12/31/12
BW: 130 lb

Press (x5): 155 lb
Bench (x5): 225 lb
Pull up (x5): 45 lb

Current
8/9/12
BW: 139 lb

Squat (x5): 245 lb
Deadlift (x5): 295 lb
Press (x5): 115 lb
Bench (x5): 185 lb
Pull up (x5): 25 lb

mcmartini

Australia1972 Posts

August 09 2012 22:19 GMT

#11

Goals

31/12/2012

BW < 100kg

3x5 Press 50kg
3x5 Bench 90kg
3x10 Squat 100kg
1x5 DL 150kg

CURRENT

BW 107kg (won't drop under 105 and haven't lost anything since SS)

3x5 Press 45kg (stalling)
3x5 Bench 75kg
3x5 Squat 92.5kg
1x5 DL 105kg

decafchicken

United States20026 Posts

August 10 2012 01:17 GMT

#12

GOALS UPDATE
Squat: 202kg -> 215kg
Deadlift: ~230kg -> ?
Bench Press: ? -> ?
Press: ? -> ?

Front Squat: ~170kg -> 185kg
Snatch: 130kg -> 135kg
Clean & Jerk: 155kg -> 165kg
300 total by the end of the year? Doubt it...but just maybe.

Pullups (reps): lol i can do like 8. trying to get this up, maybe 15-20?
Dips (reps): ? -> ?

GoTuNk!

Chile4591 Posts

August 10 2012 02:27 GMT

#13

On August 10 2012 10:17 decafchicken wrote:
GOALS UPDATE
Squat: 202kg -> 215kg
Deadlift: ~230kg -> ?
Bench Press: ? -> ?
Press: ? -> ?

Front Squat: ~170kg -> 185kg
Snatch: 130kg -> 135kg
Clean & Jerk: 155kg -> 165kg
300 total by the end of the year? Doubt it...but just maybe.

Pullups (reps): lol i can do like 8. trying to get this up, maybe 15-20?
Dips (reps): ? -> ?

Dude u are an oly lifting beast. Stop fucking around and get into the next olympics :p

kaisr

Canada715 Posts

August 10 2012 02:37 GMT

#14

GOAL DATE 12/31/2012
Reach 1000 lb club

Rough estimate of needed 1RM lifts
Bench: 250
Squat: 350
Deadlift: 400

Current:

Bench: 210x5
Squat: 285x5
DL: 335x3
OHP: 120 3x5

currently doing madcow weekly linear progression, squat still going strong, failed 215x5 bench on monday, but did 215x3 last friday.

decafchicken

United States20026 Posts

August 10 2012 02:54 GMT

#15

On August 10 2012 11:27 GoTuNk! wrote:

Show nested quote +

Dude u are an oly lifting beast. Stop fucking around and get into the next olympics :p

lols i'd need like at least a 370 total. 2020 olympics after i do some steroid cycles for the next 7 years :-p

phyre112

United States3090 Posts

August 10 2012 04:24 GMT

#16

OP has been updated with goals and totals.

GOALS UPDATE
08/10/2012 -> 12/13/2012

Squat: 125kg to 140kg
Deadlift: 165kg (get back to it*)
Press: 55kg to 75kg
Front Squat: 85kg to 110kg
Snatch: 35kg to 75kg
Clean & Jerk: 60kg to 100kg
__________________________________________________

Nice workout today, as I posted in general thread, first snatch workout ever. Still taking it easy on my hip though.

Front Squat 5x3 @ 65kg
Snatch 20x1x3 25x1x3 30x1x1 35x1x5
Clean & Jerk 20x1 25x1 30x1 35x1x3 40x1x5

Program I'm using has two technique days, where I do both snatch and c&j. First day I do the snatch first, and work up to 5 singles at my max. Then I clean and jerk up to 5 singles at 80% of my max. Try to add 5 lbs to whatever lift is the primary on that day. Second technique day is the reverse (max C&J, 80% snatch). I also spent a significant amount of time doing Glenn Pendlay's teaching progressions, and will do more of them with a broomstick over this weekend.

That's basically:
- "Jump and Catch" with a snatch grip
- Power snatch from a high hang
- Power snatch from a high hang into an overhead squat
- Power snatch from knee with pause at hip, into an overhead squat
- Snatch from knee with pause at hip
- Snatch from knee without pause at hip
- Snatch from floor

And a similar list is done for the clean. There's no teaching progression for the jerk, that I have found - but videos explaining these can be found in the OP of the oly thread, or on the calstrength website. My feelings about this workout were limited to "wow, I'm bleeding" "this is awesome" "knees, hips, knees" "pull straight" and "oh shit oh shit oh shit". I did notice that I have a LOT of bad habits in the clean to work out, from having learned shitty power cleans first, but the snatch felt entirely natural and actually quite fun. Will keep at it!

Ludrik

Australia523 Posts

August 10 2012 06:06 GMT

#17

Goals Update
10/08/2012 to 10/12/2012
Squat: 1x130kg to 5x140kg
Front Squat: 80kg to 100kg
Deadlift: 150kg to 180 kg (Aiming big with this one)
Bench Press: 5x50kg to 5x80kg (BW)
Overhead Press: ~35kg to 50kg
Lift every weekday for a semester: 3 weeks down, 10 weeks to go. (It's the only real me time I get)

Was toying around with doing smolov but my lifts are probably on the lowish side. Currently just deadlifting, squatting or both everyday to above 80% of my max.

Burns

United States2300 Posts

August 10 2012 06:24 GMT

#18

GOALS
to build muscle mass, and to burn fat, increase energy throughout the day, and feel better
another measure of progress, is that since ive started lifting, ive noticed my mouse accuracy has improved greatly
so to measure this i started playing Disk Dash
Before my high score was 20,000 now i can get up to 66,000

current weights doing two sets of 10 clean reps

dumbbell press 30IB
incline press 30IB
lateral raises 30IB
overhead tricep press 35IB
deep tricep extension 10IB
shallow tricep extension 15IB
bicep curl 20IB
shoulder lift 25IB

zyzz brah

Zafrumi

Switzerland1272 Posts

August 10 2012 07:51 GMT

#19

vain/superficial goal: six pack by next summer!

lifting goals:
180kg squat
226kg deadlift (500lbs)
100kg power clean
70kg press
chin ups with at least +40kg

gonna be hard to reach those goals because I will probably have to "cut" the whole year for my considerable fat deposits to disappear. so these are pretty long-term goals (at least the squat and deadlift).

current stats:

155kg squat
160kg deadlift (5RM, this should increase steadily as I start deadlifting again)
90kg pc
+26kg chin up (5-5-4)
65kg press

Nazarene

Denmark996 Posts

August 10 2012 09:40 GMT

#20

Goals for end 2012:

Deadlift 200 kg
C&J 120 kg
Snatch 100 kg
Back squat 150 kg

Current:
Deadlift 3x180kg
C&J 110 kg
Snatch 85 kg
Back squat around 130 kg

Notes:
My deadlift goal will be reached soon. It does not need to be higher (200 kg. is 2.5xBW which is fine right now).
My back squat is crap because of injury, meaning I can only squat about 1 time a week, so I don't think I can get it higher than 150 kg. by the end of this year unless my knee gets a lot better.
Snatch and C&J goals should definitely be doable, but I won't reach these goals before end 2012, once again because of the knee.
Press is at 85 kg, bench at 120 kg, which is fine for now.

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