In an effort to keep the general thread more "general" and with the understanding that topics cannot be opened for personal logs here without cluttering up the forum, there needs to be a place in which members can throw around their daily numbers, talk about their goals in the weight room, and record their progress towards those goals. Enter this thread. Anyone is welcome, no matter the time of year, just stop in and begin posting!
Things that go here: - Your goals for any specific lift (powerlifting, olympic lifting, strongman, Bodybuilding) - 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?" goes in a sport-specific thread. Don't see one? Start one! - Running, swimming, rowing, jump rope, etc. because 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.
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)
Please post your goals updates in the following format:
[b]GOALS UPDATE[/b]
[b]name[/b] start date || goal date
Bodyweight: (current) to (goal)
Squat: (current) to (goal) Deadlift: (current) to (goal) Bench Press: (current) to (goal) Press: (current) to (goal)
Clean & Jerk: (current) to (goal) Snatch: (current) to (goal)
Followed by any other lifts or miscellaneous goals you would like to track.
It's nice if you note whether the lift is weighed in pounds or kilos - I will be tracking forum totals (current) in Kilos only, but I don't mind converting there.
Bodyweight: 87kg to 100kg Squat: 100kg to 120 kg Deadlift: Unknown to 140kg Bench Press: 80kg to 100kg
Clean & Jerk: 70kg to 100kg Snatch: 50kg to 70kg Misc: Keep the hip healthy. All goals are achievable - I've been past most of them before - so long as I do this.
Ludrik Bodyweight: 80kg to 90kg
Squat: ~120 kg to 160 kg Deadlift: ~140 kg to 190 kg Bench: Unknown to 90 kg OHP: ~40kg to 60 kg
Deadeight 01/01/2013 -> 31/03/2012
Press: 62.5kg 1RM to 72.5kg Log Press: 75kg 1RM to 85kg
Steve/eshlow 01/01/2013 || 07/01/2013 (mo/day/yr)
Bodyweight: 145 lbs / 65kg to 150-155 lbs.
Dips: 65kg 5 RM to 100 kg 1 RM ---- Total = 65kg bodyweight + 100 kg = 165 kg One Arm Chinups: 1 rep to 5 reps
autoexec 1/8/13 || 3/31/13
5'10" Bodyweight: 77kg to 75kg
Squat: 132kg to 154kg Deadlift: 159kg to 181kg Bench Press: 84kg to 97.5kg Power Clean: 81.5kg to 90.5kg
steelANDmalice start date 01/01/2013 || goal date 31/12/2013
Bodyweight: (250) to (250)
Squat: (405) to (500) Deadlift: (500) to (600) Bench Press: (320) to (400) push Press: (225) to (275)
Daigomi Goal for 07/04/2013 (7 April)
179cm Bodyweight: 83kg to 80kg
Squat: 147.5kg to 165kg (3x5) Deadlift: 175kg to 190kg (1x5) Bench Press: 90kg to 102.5kg (3x5) Overhead Press: 62.5kg to 70kg (3x5)
GuiltyJerk Jan 1, 2013 || March 29, 2013 (start of spring break)
Bodyweight: 170lb/77kg to 160lb(72-72kg)
Squat: 250lb to 275lb Deadlift: 315lb to 365lb Bench Press: 180lb to 200lb Press: 105lb to 120lb(hoping at least 3x3 at this weight) Chins: BW+25lb to BW+45lb
BenKen 2/15/2013 || 4/20/2013
Bodyweight: 165lb to 165lb Height: 5'9, age 32
Squat: 258.82* to 275 Deadlift: 376.99* to 400 Bench Press: 225 to 255 Total: 860.81 to 930 (301 wilks)
Pecul 03/10/2013 || 05/31/2013
Squat: 5x5 110 kg Deadlift: 1x5 130 kg Bench Press: 5x5 85 kg
Squat: ~120 kg to 160 kg Deadlift: ~140 kg to 190 kg Bench: Unknown to 90 kg OHP: ~40kg to 60 kg
Squat and deadlift starting points are estimates of my current ability after not much exercise through december. My 2012 maxes were 132.5kg squat and 160kg deadlift. So with some hard working + bulking I should be able to get there. I hardly ever bench so not sure what I could do currently. A bodyweight bench seems like a good goal though and should at least stop my GF complaining about lack of upper body. OHP is OHP, enough said...
EDIT: Also wtf after 4 and a half years I'm a hydralisk!
Press: 62.5kg 1RM to 72.5kg Log Press: 75kg 1RM to 85kg
Also current for totals: Squat: 172.5 kg Deadlift: 220 kg Bench: 112.5 kg Press: 62.5kg
So I've just finished my first week of Smolov Jr on OHP, and feeling pretty good. Ready for next week, think I'll just add 2.5kg not 5kg to each workout though. Couldn't really find any information for the amounts other people had added, people go with 5kg for bench but I think 2.5kg sounds sensible for press.
Steve / eshlow 01/01/2013 to..... 07/01/2013 (mo/day/yr)
Bodyweight: 145 lbs / 65kg to 150-155 lbs.
Dips: 65kg 5 RM to 100 kg 1 RM ---- Total = 65kg bodyweight + 100 kg = 165 kg
Not sure if this is a "lift" but:
OACs: 1 rep to 5 reps
That's about it for me right now... all the rest of my training recovery is going towards improving my bouldering. Legs just maintaining with some weighted high step ups.
Thursday 3.1.13: quat 1x3 65, 85, 105, 125, 145, 1x1 165, 3x1 180kg, 1x2 170kg - Had an easier time with the heavy singles this week compared to the ones last week, and the double was surprisingly simple. BP 1x3 52.5, 65, 75, 85, 1x2 95, 2x2 105kgPR, 1x2 100kg, 1x5 85kg - Broke my BP plateau it seems. Been stuck on 105kg for a single for months now. Probably had another heavy double in the tank, but I was getting pissed off at the spotters. Chin ups 1x2 +15kg, +30kg, 3x2 42.5kg - Gonna start warming up with weights, since it seems to make my wrist feel better on the work sets. L Pullups 3x6 - I'm not quite ready to add weight, so I'm gonna add a rep per set every week until I get to 3x10 and then re-evaluate. Dips 1x5 bw, 5-1F +29kg, 2x5 +24kg, 1x15 bw - Went down too slow on the second 29kg set and sort of hurt my shoulder, the 24kg sets were fine though.
Sunday 6.1.13: Today Squat 1x3 60, 95, 115, 135, 1x1 155, 3x3 170kg BP 1x3 50, 60, 70, 85, 3-3-3-2-2-2 100kg, 1x5 85 - gonna stay on 100kg for volume for another 1-2 weeks. I think I'm too close to what I'm doing my heavy workouts with. Chinups 1x3 15, 1x1 27.5, 3-2-2 +42.5kg L pullups 3x6 Dumbbell bp 8-7-6 32kg - got someone to hand me one of dumbbells. improved from 8-5-5 last week.
Squat: 132kg to 154kg Deadlift: 159kg to 181kg Bench Press: 84kg to 97.5kg Power Clean: 81.5kg to 90.5kg
All weights are from lbs to kgs so that is why they might seem a bit funky Also I want to lose weight (only a little bit) while still going up in weight for my lifts because I have a pretty high body fat percentage. (never actually measured it, just know that I am not proud of how I look shirtless ) Does anyone know of any dieting tips that could help me in that regard?
On January 07 2013 03:05 autoexec wrote: GOALS UPDATE
Autoexec
All weights are from lbs to kgs so that is why they might seem a bit funky Also I want to lose weight (only a little bit) while still going up in weight for my lifts because I have a pretty high body fat percentage. (never actually measured it, just know that I am not proud of how I look shirtless ) Does anyone know of any dieting tips that could help me in that regard?
Cheers!
Honestly, if you're at a high bf % 2kg wouldn't make a very big different, and it also wouldn't take more than a couple of weeks. If you're unhappy with how you look currently my advice is to commit to a longer cut, up until you're in a sensible bf % to start getting back up from (12-13% imo).
On January 07 2013 03:05 autoexec wrote: GOALS UPDATE
Autoexec
All weights are from lbs to kgs so that is why they might seem a bit funky Also I want to lose weight (only a little bit) while still going up in weight for my lifts because I have a pretty high body fat percentage. (never actually measured it, just know that I am not proud of how I look shirtless ) Does anyone know of any dieting tips that could help me in that regard?
Cheers!
Honestly, if you're at a high bf % 2kg wouldn't make a very big different, and it also wouldn't take more than a couple of weeks. If you're unhappy with how you look currently my advice is to commit to a longer cut, up until you're in a sensible bf % to start getting back up from (12-13% imo).
Well I'm not "fat". I just have a few pounds of fat at my midsection that I would rather not have. Honestly, I'm pretty fit everywhere else on my body. I think if I lose around 5 kg of fat and make up for it with some muscle, it's reasonable to lose 2 kg.
On January 07 2013 03:05 autoexec wrote: GOALS UPDATE
Autoexec
All weights are from lbs to kgs so that is why they might seem a bit funky Also I want to lose weight (only a little bit) while still going up in weight for my lifts because I have a pretty high body fat percentage. (never actually measured it, just know that I am not proud of how I look shirtless ) Does anyone know of any dieting tips that could help me in that regard?
Cheers!
Honestly, if you're at a high bf % 2kg wouldn't make a very big different, and it also wouldn't take more than a couple of weeks. If you're unhappy with how you look currently my advice is to commit to a longer cut, up until you're in a sensible bf % to start getting back up from (12-13% imo).
On January 07 2013 03:05 autoexec wrote: GOALS UPDATE
Autoexec
All weights are from lbs to kgs so that is why they might seem a bit funky Also I want to lose weight (only a little bit) while still going up in weight for my lifts because I have a pretty high body fat percentage. (never actually measured it, just know that I am not proud of how I look shirtless ) Does anyone know of any dieting tips that could help me in that regard?
Cheers!
Honestly, if you're at a high bf % 2kg wouldn't make a very big different, and it also wouldn't take more than a couple of weeks. If you're unhappy with how you look currently my advice is to commit to a longer cut, up until you're in a sensible bf % to start getting back up from (12-13% imo).
Edit: The title of this thread is mispelled
Yeah, it's spelt "whey".
Oops. The keyboard i was using shorts out - there have been a LOT of typos in my posts lately, and would probably be a bunch in the OP if i hadnt copied and pasted most of it from the last thread. I'll PM zatic and see if i can get it fixed.
On January 07 2013 03:05 autoexec wrote: GOALS UPDATE
Autoexec
All weights are from lbs to kgs so that is why they might seem a bit funky Also I want to lose weight (only a little bit) while still going up in weight for my lifts because I have a pretty high body fat percentage. (never actually measured it, just know that I am not proud of how I look shirtless ) Does anyone know of any dieting tips that could help me in that regard?
Cheers!
Honestly, if you're at a high bf % 2kg wouldn't make a very big different, and it also wouldn't take more than a couple of weeks. If you're unhappy with how you look currently my advice is to commit to a longer cut, up until you're in a sensible bf % to start getting back up from (12-13% imo).
Squat: 147.5kg to 165kg (3x5) Deadlift: 175kg to 190kg (1x5) Bench Press: 90kg to 102.5kg (3x5) Overhead Press: 62.5kg to 70kg (3x5)
I'd like to hit a 240kg deadlift, 200kg squat and 140kg bench (1RM) before the end of the year, so that's the long term goal. To do that, I need to get to 205kg 5RM deadlift, 170kg 3x5 squat and 120kg 3x5 bench.
Missed two weeks of gym over Christmas, went back again on Wednesday, had a light session, and could barely walk until Sunday. Going to spend another 2 weeks getting back to my maxes and after that I'll hopefully make good progress.
those are some ambitious goals dai but I know you can do it since you are a baller! Dont forget to record some videos for us!
my main goal for 2013 is to clean up my diet which has gone to shit these past few months. need to cut the shitty processed foods and start eating more protein! this will hopefully allow me to return to my old strength again as well.. so my main goal is to look good and feel good no real numbers, although a 2xbw squat would be nice
On January 07 2013 19:18 Zafrumi wrote: those are some ambitious goals dai but I know you can do it since you are a baller! Dont forget to record some videos for us!
my main goal for 2013 is to clean up my diet which has gone to shit these past few months. need to cut the shitty processed foods and start eating more protein! this will hopefully allow me to return to my old strength again as well.. so my main goal is to look good and feel good no real numbers, although a 2xbw squat would be nice
Haha thanks! I'm feeling pretty good. Once I hit 160kg x5 squat and 190kg x5 deadlift I'm going to start using knee wraps and a belt which I expect will give me a big boost. Also, I really want to improve my bench, currently all my lifts are at the advanced level except for my bench. With the new technique I'm using I feel like I can do it but we'll have to see how it goes
EPT
) Does anyone know of any dieting tips that could help me in that regard?
