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 Post subject: Goals for 2013
PostPosted: Fri Dec 07, 2012 4:07 pm 
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Well folks its that time of year! How well did you do on your goals for 2012, and what's up for 2013?

My main goal is still a 5 plate deadlift, or 495#. I've gotten from 325 to 455, so that makes 40 to go.

Goals In Order
Deadlift: 5 plates (current 455)
Squat: 400 lb (current 320, no idea if this will happen in 2013)
Bench: 1.5x body weight (not expected in 2013)

Tactics
It seems my deadlift goes up so long as I show up and do the reps, so I'm going to do lots of squats and sled work and loaded carries to just generally get the posterior chain and back stronger.

Bench goals are back-burnered until squat and dead goals are reached, so if the program gets crowded press and bench will take one for the team.

Oh yeah: also remember Dan John's advice: "Keep the goal the goal."

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 Post subject: Re: Goals for 2013
PostPosted: Fri Dec 07, 2012 5:15 pm 
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Deific Wizard of Sagacity
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140k front squat and bench. 3 plates baby. I think that's fairly doable.

get up to 200lbs bodyweight


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 Post subject: Re: Goals for 2013
PostPosted: Fri Dec 07, 2012 6:04 pm 
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to not die


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 Post subject: Re: Goals for 2013
PostPosted: Fri Dec 07, 2012 7:48 pm 
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Oscar_Actuary wrote:
to not die


I like your ambition. I think I'll borrow that one.

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Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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 Post subject: Re: Goals for 2013
PostPosted: Fri Dec 07, 2012 8:27 pm 
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stuward wrote:
Oscar_Actuary wrote:
to not die


I like your ambition. I think I'll borrow that one.

Count me in. In fact, we could make it a friendly competition--see who can make it to the end of 2013 without dying. We could put some money on it. Whoever dies has to pay the others 5 bucks.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


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 Post subject: Re: Goals for 2013
PostPosted: Sat Dec 08, 2012 6:05 am 
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Location: Ostenfelde (GER)
- bodyfat of around 10%
- to do 3x 10 pull ups
- squat, bench, deadlift 1rm over 100 kg (220 lbs)
- reach the 1st team in my soccer club (at the moment i'm in the 2nd)

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 Post subject: Re: Goals for 2013
PostPosted: Sat Dec 08, 2012 7:31 am 
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robertscott wrote:
140k front squat. 3 plates baby. I think that's fairly doable.

It's on. A year long quest, I'll aim for the same.
The main goals are to improve in Bench, Front Squat and Deadlift, while keeping the weigth around 75-85kg (now about 76kg/167lbs.) and bodyfat low, of course.

Front Squat: 140kg
Deadlift 175kg
Bench Press: 95kg

These are huge goals, it means I should get both my DL and Front Squat up 20kg, and Bench up 10kg. But it's possible, if I train right.
The tactic I approach the issue first is Good old fashioned periodization program. Starting next January, lasting a bit over 20 weeks. After that, I'll see what needs more specific and concentrated work.

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 Post subject: Re: Goals for 2013
PostPosted: Sat Dec 08, 2012 7:44 am 
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yeah adding 30k to my front squat and 20k to my bench is not going to be easy. Starting next year I'm going back on 5/3/1 I think


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 Post subject: Re: Goals for 2013
PostPosted: Sat Dec 08, 2012 8:30 am 
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Joined: Tue Apr 25, 2006 1:19 pm
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Location: Pennsylvania
Goals for 2013
Not Die
Stay Injury Free
495 lbs - Barbell Back Squat
545 lbs - Barbell Deadlift
275 lbs - Barbell Military Press

120 lbs for reps on TGUs


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 Post subject: Re: Goals for 2013
PostPosted: Sat Dec 08, 2012 11:33 am 
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My goals have completely $h1t the bed this year due to trying to find a good routine. Currently doing 5/3/1 and I'm besting my old ORM's via reps, but not going to test until end of year.


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 Post subject: Re: Goals for 2013
PostPosted: Sat Dec 08, 2012 5:09 pm 
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Be pain-free by the end of the year
Maintain present maxes
Be back to strength as priority by the end of the year

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


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 Post subject: Re: Goals for 2013
PostPosted: Sun Dec 09, 2012 9:08 am 
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Joined: Mon Feb 27, 2012 4:04 pm
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Bench press - 120kg
Deadlift - 150kg
Front squat - 150kg
20 chinups
5 x 125% bodyweight chinups
12% body fat


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 Post subject: Re: Goals for 2013
PostPosted: Sun Dec 09, 2012 9:36 am 
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I was invited to this meet but couldn't go due to other commitments:
http://www.powerlifting.ca/prov/nova/20 ... litary.php

I would like to take part in the Nova Scotia provincials in May. Next November, the above meet will be in Halifax so I'll have no excuse for not attending.

My goal is to take part in the May event. In the longer term, it's to qualify for regionals, which in my age group would be a Class V total.

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Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Thanks TimD


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 Post subject: Re: Goals for 2013
PostPosted: Mon Dec 10, 2012 11:51 am 
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Joined: Thu May 07, 2009 4:31 pm
Posts: 613
Deadlift: 175kg
Squat: 175kg
Chins: BW + 30kg
Incline Bench: 100kg


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 Post subject: Re: Goals for 2013
PostPosted: Mon Dec 10, 2012 1:40 pm 
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Goals for 2013
Not Die
Stay Injury Free (especially my back)
I don't really try for 1RM anymore... so kind of stuck there.

Would like to be able to do a solid set of 5 body weight pullups.

wishlist:
top set of 450 x 5 for back squat
top set of 315 x 5 for front squat
complete a 420 buckeye pyramid
top set of 500 (singles) for deadlift
military press 250
power clean 250
get 6 x 6 with 30 second rest on MMA misery complex.


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