Lifting Goals & Personal Record Log

Hi all,
This is my first attempt at HST and while I am developing my training log, I would like to know from anyone out there if I have it right. Using military presses as an example, if my 15RM is 100lbs, my routine would be as follows; 75,80,85,90,95,100. Taken straight into my next block, my 10RM would be say 120. So that would look like this; 95,100,105,110,115,120. Do I have that right? Thanks.
Mike
 
Please post an actual thread about this, this topic isn't meant for answering questions like this one.
 
nativetroutbum said:
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Nativetroutbum's Goals for 2013
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For 3-5 reps:
Deadlift 375
Dips BW +135*
Chins BW+75
Squats 305*

1RM Goals:
Deadlift 400
Dip BW+150*
Chin BW+90
Squat 325*
(*I realize these are quite aggressive... gotta' shoot for the moon and at least you'll hit the ceiling.)

BW Goal
185 (current BW = 177)

Softer, more subjective goals
Attempt overhead presses
Begin working barbell bench press back into workout and develop 3-5rm and 1rm goals
Consider adding some "power/explosive" lifts; power cleans, etc.
Click to expand...

Interesting to look back at this...

--So I achieved both written deadlift goals. Bests of 2013 were 395x5 and 430x1. 405 for 5 and 450x1 will both happen in 2014.

--Due to shoulder issues I didn't achieve Dip or Chin goals. I think got as high as 2 reps with BW+135 on dips; heaviest I went with chins was BW+75x1 I think. Now that my shoulder is back to good, I may be able to make some progress on these goals again.

--Squats were nowhere close, mainly because I set goals based on "power squats, just below parallel" vice full ROM. When I trained squats this year, I trained only full ROM... I think I managed 235x5. If the shoulder can handle it, I may try squats again later this year; this time I may train them to "just below parallel" in the event I try to do any powerlifting contests.

--I have, so far, successfully worked flat BB press back into my training. This didn't technically happen in 2013, but close enough. I'm currently at
175x10, and that is pretty close to a 10RM, 185 is probably my 10RM... all told, I'm feeling pretty good about that. I'm hoping that I'll be able to hit 275x1 on flat bench.

--BW got as high as 183 in 2013, but I was also carrying a bit too much BF in my humble opinion. A "lean" 180 (~12% bf) should hopefully be an attainable goal this year (currently about ~13%bf and ~178).
 
Great Idea of a thread! My current PRs are:

-Squat 135kgs
-Bench 116kgs
-Press 70kgs
-Dead 170kgs

Current body weight is 190Ilbs

I am currently doing 5x5 program whilst on a cutting cycle. It would be interesting to see if any of these improve, but I'm not holding out much hope while in a calorie deficit, and my immediate goal is to loose bf, while maintaining as much as I can.

My goals by the end of the year however are:

Squat - 170 kgs
Bench - 130 kgs
Deads - 200 kgs

Fingers crossed.
 
In my session tonight, I managed a 77.5kg (170.5lb) snatch PR, and then immediately followed it with an 80kg (176lb) PR. I just missed 82.5kg after that.
My target for this year is 85kg but I now want to shoot higher than that. 90kg or 200lb seems like a better target to aim for now.
 
nativetroutbum said:
Interesting to look back at this...

--So I achieved both written deadlift goals. Bests of 2013 were 395x5 and 430x1. 405 for 5 and 450x1 will both happen in 2014.

--Due to shoulder issues I didn't achieve Dip or Chin goals. I think got as high as 2 reps with BW+135 on dips; heaviest I went with chins was BW+75x1 I think. Now that my shoulder is back to good, I may be able to make some progress on these goals again.

--Squats were nowhere close, mainly because I set goals based on "power squats, just below parallel" vice full ROM. When I trained squats this year, I trained only full ROM... I think I managed 235x5. If the shoulder can handle it, I may try squats again later this year; this time I may train them to "just below parallel" in the event I try to do any powerlifting contests.

--I have, so far, successfully worked flat BB press back into my training. This didn't technically happen in 2013, but close enough. I'm currently at
175x10, and that is pretty close to a 10RM, 185 is probably my 10RM... all told, I'm feeling pretty good about that. I'm hoping that I'll be able to hit 275x1 on flat bench.

--BW got as high as 183 in 2013, but I was also carrying a bit too much BF in my humble opinion. A "lean" 180 (~12% bf) should hopefully be an attainable goal this year (currently about ~13%bf and ~178).
Click to expand...

I managed to get a deadlift of 405 x 5 on March 12, 2014. I didn't log my BW, but it was around 178ish.
 
As far as 1RM at ~181lbs
Deadlift - 455
Bench - 340
Squat - 365

Future Goals for 181lbs

Deadlift - 540
Bench - 380
Squat - 500
 
Sun 25/05/14
Got my 110kg (242lb) clean @ 85kg b/w.
Not my best catch but fairly straightforward to stand up with. Now I just have to successfully jerk that sucker overhead.
New goal for my clean is 115kg (253lb).
 
Fri 6/06/14
Push-pressed 100kg (220lb) after power-cleaning it.
An unexpected PR!
 
Sun 15/06/14

Bodyweight Snatch Goal Achieved!
85kg (185lb) @ 85kg b/w
Bit of a milestone for me.

New goal: 91kg (200.6lbs)
 
Last edited:
Sun 06/07/14
Evening Session
110kg Clean & Jerk @ 85kg b/w.
Nailed the jerk. Next stop 115.
 
Currently 5'8", 168lb @ 21 yrs old

Goals for end of December:

Bench: 200lb x 5, 205lb x 4 ---> 215lb x 5

Sumo Deadlift: 365lb ---> 385lb without the fuckin' bar rolling forward before it comes off the ground :mad:.

Pendlays: 195lb x 3 (just started these and probably have 5 in me) ---> 205lb x 5

Weighted Pullups: Belt + 60lb x 5 @ 168lb ---> Belt + 55lb x 5 @ 180lb
 
TangoDown said:
385lb sumo deadlift achieved 2.5 months early @ 170lb. So I'll increase my sumo deadlift goal to 405lb by Jan 1st.
Click to expand...

Pre-Christmas easy ... that's not even 10kg. Just start adding 1kg to the bar each session/week. When you can't, stick on it for a few sessions and then repeat once you get it.

Nice job.
 
There are two 2.5lb magnetic plates at my gym. That's equiv. to about 1.15kg a pop. I'd have to plop one right in the middle of the bar and hope that it stays on.

Don't know if there's any way to gauge if I'm indeed getting stronger from microloading other than being able to tell if bar speed is slowing down as I attempt to interval up. But I guess if I'm hitting 10 singles with a weight then it's probably not anywhere above 93-95% 1RM.
 
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