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scientific muscle
03-28-2007, 07:19 PM
My current goals, by 2008.

Deadlift: 2.5x bodyweight (550 @ 220)
Olympic Squat: 2x bodyweight (440 @ 220)
Bench: 1.5x bodyweight (330 @ 220)
Standing Press: 1x bodyweight (220).

Need to add 20 lb.s to my frame.
Need to +185 to my deadlift.
+185 to my Oly. Squat.
+125 to my bench.
+80 to my standing press.

With serious StrengthSpecificTraining, eating and AAS (kidding...maybe http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/wink.gif ) I will get there soon.

scientific muscle
03-28-2007, 09:23 PM
Other people are invited to post their strength goals here too. I find it a very powerful motivator to post my goals publicly.

Lol
03-28-2007, 09:25 PM
Sci, as soon as I get this darn cutting out of the way I'll be approaching my training in a similar way.

My goals for singles are a bit lower than yours but I still have a way to go to reach them by 2008:

500lb dead (currently 415)
400lb squat (currently 358)
300lb bench (currently 250) may be impossible due to my right AC joint condition
200lb press (currently 160)

I don't really care what my body weight is at the time but it'll probably be around 220 too.

scientific muscle
03-28-2007, 09:33 PM
You are not so far off....especially your squat, you will get there soon! 358 squat is awesome! Once you stop cutting it will help.
Also HST is great, but there is much more to strength than just hypertrophy. If you want pure strength, do SST and train your nervous system as much as you train your muscles! HST is good, but not enough focus on heavy lifting for maximal neural strength gains.

I recommend 5x5 type training or Max-stim, focusing on heavy reps with rest between. Just be careful to monitor your recovery. At my current strength levels, I am not afraid to overtrain, my conditioning is so hihg, I am more afraid to undertrain.

Did deadlifts with 255 lb.s for 5 sets of 5 reps yesterday and today have almost no soreness, just a little in my trapezius.

quadancer
03-28-2007, 10:17 PM
I beg to differ in opinions of HST, since so many did get strong with it along with hypertrophy.
IMO, the 5x5 was purely strength, and a little hypertrophy due to the change from the former program (HST). But it was SO easy to gain FAT...the eating making the workouts fantastic, but the innertube around the gut creeping up before I was done.
Also, my conditioning suffers from the low reps. So it's back to HST for a cycle, and depending on my condition at the end of that, it's either back *to SST or an HST cycle with no 15's, and some minor tweaks for strength.
I'm looking forward to the buttkicking I know the 15's are gonna give me this round. I'll be eating maintenance until the 10's, then cut.
Looking back at my old log of an HST cycle where I skipped the 15's before, (I don't recommend doing this back to back) I hit a lot of decent PR's.
From submax up.
Just don't do what I did and not do any cardio during SST. I also was sitting at the computer doing bid research and talking a lot with you guys. No workout there...

bluejacket
03-28-2007, 10:24 PM
im mainly concentrating aesthetics these days. as ive stated before strength has never been a strength for me but one exer. that i have had modest yet steady progress with is deadlift. short range goal is 450 for 5. longer range (winter 07/08) 480-500 for 5.

sci
are you working on any type of diet plan yet?

scientific muscle
03-28-2007, 10:26 PM
HST is focused on size; and as a consequence, we get stronger.
SST is focused on strength, and STRENGTH, and also Strength.

HST is the best for hypertrophy, and therefore also very good for strength gains.
But for maximal strength gains, one must train specifically for strength as the goal.

scientific muscle
03-28-2007, 10:28 PM
<div>
(bluejacket @ Mar. 28 2007,22:24)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">im mainly concentrating aesthetics these days. as ive stated before strength has never been a strength for me but one exer. that i have had modest yet steady progress with is deadlift. short range goal is 450 for 5. longer range (winter 07/08) 480-500 for 5.

sci
are you working on any type of diet plan yet?</div>
See-food diet. http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/biggrin.gif
Add MASS.
Need to be at least 220 to be as strong as I need to be at my height.

Slapshotz
03-28-2007, 11:19 PM
My goals are conveniently placed in my sig, lest I never forget them&#33; http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/smile.gif

As I work my way down to the 7-s in bodyfat, though, I might see some of my strength dippedy-do a bit.

I think Steve J. is right....it&#39;s hard to reach your genetic potential in strength from a lean state, but then again, I&#39;m stronger now than I was at 190, so who knows...

Slapshotz
03-28-2007, 11:20 PM
<div>
(scientific muscle @ Mar. 28 2007,22:26)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">But for maximal strength gains, one must train specifically for strength as the goal.</div>
Amen, brother&#33;

scientific muscle
03-28-2007, 11:27 PM
Your bench press is pretty awesome. (raw right?)

I don&#39;t know many (any&#33;) people who can bench 295 @ 164 lb.s.

Slapshotz
03-29-2007, 08:08 AM
<div>
(scientific muscle @ Mar. 28 2007,23:27)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Your bench press is pretty awesome. (raw right?)

I don&#39;t know many (any&#33;) people who can bench 295 @ 164 lb.s.</div>
Tks, SM http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/smile.gif

Dumb question, but what does raw mean? If that means no apparatus, I do use wrist supports.

quadancer
03-29-2007, 09:29 AM
I don&#39;t see why they wouldn&#39;t be allowed. The wrists don&#39;t do the lift.

scientific muscle
03-29-2007, 12:19 PM
no bench shirt...

Sniggel
03-29-2007, 12:30 PM
My closest goals:
Squat - take 150 kg again
Bench - Take 125 kg again
Deadlift - 200 kg (have taken 190)

Next goal will probably be 500 total.

colby2152
03-29-2007, 01:36 PM
Here comes HST&#39;s big weakling...


All in pounds...


5RM Current/Goals (end of year)
Deadlifts = 300/400
Squats = 150/250
Bench Press = 180/270
Dips = BW+70/BW+150
Chins = BW-40/BW+30
Military Press = 100/150

http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/rock.gif

Dual Factor HST or just SST this summer&#33;

bluejacket
03-29-2007, 04:17 PM
thats an odd dip # colby.

bw+70 for 5 is a real solid lift (if going to parallel) especially for someone over 200lbs. i would have thought that would have translated into a bigger bench or at least a bigger press. im not &quot;knocking&quot; any of your wgts at all but that dip# is way out in front of everything else by a mile.

Slapshotz
03-29-2007, 07:33 PM
<div>
(scientific muscle @ Mar. 29 2007,12:19)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">no bench shirt...</div>
Ah, then I&#39;m good. No bench shirt http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/smile.gif

Glad 2 see you post your goals in your sig. I find it really motivating, because you&#39;re always reminded of the big picture, and it helps me stay focused.

Kickass quote, too....

scientific muscle
03-29-2007, 10:05 PM
To reach my goals in 37 weeks, I will have to add 5 lb.s/week to my deadlift and squat. 3.3 pounds/week to my bench press and 2 lb.s/week to my standing press. This is a bit aggressive, but so what...better to aim for the stars. http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/cool.gif

colby2152
03-30-2007, 12:10 AM
<div>
(bluejacket @ Mar. 29 2007,16:17)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">thats an odd dip # colby.

bw+70 for 5 is a real solid lift (if going to parallel) especially for someone over 200lbs. i would have thought that would have translated into a bigger bench or at least a bigger press. im not &quot;knocking&quot; any of your wgts at all but that dip# is way out in front of everything else by a mile.</div>
Trust me.

I know. http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/sad.gif

I hope the Cuban Presses work.

quadancer
03-30-2007, 10:21 AM
Since the triceps help so much in a dip, even in the wide grip chest dip...you can have a large number for them if your tri&#39;s are strong. My assistance weight is almost the same for both narrow and very wide (33-36&quot;) dips.

imported_fearfactory
05-21-2008, 09:01 PM
goals

300# bench
400# squat
500# deadlift

put 250# over my head (be it a snatch, push jerk, whatever - it&#39;s going overhead).

I will reach these goals this year and post videos. Hopefully at a bodyweight of 220# or less (but the bodyweight part is not a guarantee).

Lol
05-22-2008, 08:13 AM
<div>
(Lol @ Mar. 29 2007,2:25)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Sci, as soon as I get this darn cutting out of the way I&#39;ll be approaching my training in a similar way.

My goals for singles are a bit lower than yours but I still have a way to go to reach them by 2008:

500lb dead (currently 415)
400lb squat (currently 358)
300lb bench (currently 250) may be impossible due to my right AC joint condition
200lb press (currently 160)

I don&#39;t really care what my body weight is at the time but it&#39;ll probably be around 220 too.</div>
My goals are still the same but I&#39;m a lot closer now. http://www.hypertrophy-specific.info/iB_html/non-cgi/emoticons/smile.gif

500lb dead (currently 473)
400lb squat (currently 396)
300lb bench (currently 286)
200lb press (currently 176)

I reached my 220lb overhead goal so now I will aim for 250lb.

colby2152
05-25-2008, 12:59 AM
Goals by the end of the year...

300 lb dead (I did it romo style up to 350, but now I am working on true form)
275 lb bench
250 lb barbell bent over row
200 lb squat (low, but must start some where)

More important is my 10% body fat goal.

bgates1654
05-27-2008, 10:10 PM
I am doing a bill star intermediate 5x5 with these goals in mind:
Squat 1x315 (275 current)
Power Clean 1x225 (175)
Press 1x185 (145)

Other goals are: (BW = 180-185)
1.5x BW pullup (230)
2.5x BW Deadlift (365)
1x 225 BO row
1.5x BW dip (250)

Eventually I would like to get to 200lbs/10% BF