Thanks piggie, end of 2020 has been pretty awesome thanks (although not great for training related stuff haha) hope you had a great Christmas? What’s your plans for 2021? Comp time?
I’ll write up plans for 2021 soon, needless to say they don’t include squatting to depth, that’s for suckas!
Been a bit of a wild Christmas. Flared my back up pretty bad last week so that was a wild ride. Pretty scary for me with me injury history. It’s settled a bit now can still train productively and continue to manage it to get 100% heathy again.
2021… um more I guess. More gains. I’ve picked up coaching so hopefully be guided into the first meet sooner or later.
You have your own kids as well as fostering, right?
That’s an awesome thing you’re doing man, I’ve seen myself how much of a difference people like yourself can make in kids lives. It even makes up your squat depth.
Yea I read that, tough break, but if you’re back lifting already it can’t be too bad. I generally throw my back out once or twice a year (been fairly good this year), one or two trips to a physio and some nsaids to get it out of spasm, usually a week or two of babying it and it’s all good. I just take it as part of the process.
Definitely keen to see how much you get from coaching!
Yea got a couple of my own, both primary age, it was really good to see how much they got out of the experience. I was concerned that it would be a negative for them but they blew me away with how good they were with the little one.
I do sincerely hope so, when mine are a bit older I think we might move to some older age groups. Heard a guy (probably mid 40s) talking about the impact his foster career he had when he was 7 had, was crazy think the guys life had been so profoundly impacted from such a brief period of his childhood.
You’re going to see a whole generation of foster kids 3/4 squatting!
Transformation 2021:
@Chris_Colucci
Completely relaxed, weighing 203.5, I’ve lost weight and gained fat, which lets face it wasn’t the goal, but a good place to start a transformation from haha.
Whilst I won’t be focused on aesthetics, I am hoping that’ll improve due to the other stuff.
Goal number 1 for the year is 50kg on the deadlift, this is a mammoth of a task, my overhead press probably moves quicker than my dead, but let’s see if an entire year of specific focus can’t do something magical.
Goal 2, gain an inch on the upper arms, I haven’t measured them, don’t happen to have a tape, but whenever I have they’ve been consistently between 15.5 and 16 inches (no matter how much weight I gain or lose) so I’m just going to make it a goal to hit 17 inch, which I figure is the inch (plus).
Goal 3 is consistency in conditioning. I want to ingrain it in my life and maybe after a year I might enjoy it?
No weight gain or loss targets, so it will most likely be maintaining, I do want to improve my diet so aiming to make a 5 a day rule and a 180g+ protein a day everything else is free and easy after that.
Training will be 3 days a week in the lifting, mostly modelled around 531 for everything but deads, the accessories will be focused on building back, abs hams and bis and tris - quads, chest and shoulders can wait until 2022! (And bench ohp and squat should be sufficient to not get stupidly out of balance).
Deads first program up is the Mag/Ort program almost certainly followed by the Kroc program that takes me up to 28 weeks I’ll reassess then and figure out what needs to change, might be another run at Dark Horse, but we’ll see.
Conditioning, this needs to be some form of daily LISS, nothing crazy but something around 20 mins of treadmill it rowing, just to make it achievable and make sure I’m not trying to progressive overload it as I’m prone to do, then keep the 10 mins hard stuff before each session. Should put me in reasonable cardiovascular shape and only take a maximum of 30 mins a day.
In all seriousness, I don’t think there is anything in the world that makes me happier than when my kids surprise me like that. I get more satisfaction out of pride in my kids than in myself.
I admire your ambition man, those are some serious goals, and I think you have what it takes to hit them.
I’m also aiming at big gains in the arms department this year, although in my case actually having some would be a start. If you find any magic bullets in that regard, let me know.
As is tradition, I’m going to reccomend you try ROM progression for your deadlift at some point in the year.
“If you set your goals ridiculously high and it’s a failure, you will fail above everyone else’s success”.
Looking good already mate!
Like aiming to add 35% to your press in the space of a few months you mean?
Nah, I reckon @alex_uk has a good chance at this (although he has a better chance if he runs a cycle of ROM progression for his deadlifts).
I thought you were aiming for a 5-10 kgs increase to reach the 80 kgs press?
Think I did the Kroc program a while ago. 50 kgs seems very ambitious but sure why not? I’d probably do higher frequency though
I’m aiming to lose fat and increase all my lifts (well that is if gyms open someday), let’s be ambitious ahah
July 13th I failed a single at 62.5kg while doing a max test. At that point I targeted an 80kg press by End of the Year, which would have been a roughly 35% increase in less than 6 months. Maybe I should have laid it out like that before I started, because it doesn’t look too achievable like that.
This year I’m targeting a bodyweight press by year end, which is (probably) a far more realistic target of ~10kg in a year.
The Kroc program isn’t really a complete program, it’s just a pretty basic wave loading model that I’ve found to work pretty well.
Aren’t we all mate, aren’t we all. Very much looking forward to getting out of the cold, rainy, windy garage and have some nice toys to play with.
Nothing to add here but a big nod of approval, kids are awesome (most of the time!).
You and @T3hPwnisher are the inspiration behind the deadlift goal, I think I’ve gained 10kg a year over the last 2 years for deads, so for me it’s a seriously far off goal, but given the discussion you and pwn had about having laser focus on “unachievable” goals and your implementation of it I decided to go for something massive for me this year. Plus I feel my deadlift is disproportionately weak and should somehow magically fly up at some point, that point is 2021.
I’m guessing that the first step is admitting you have a problem (noodle arms and bad attitude towards arm training), need to stop pretending I don’t want big arms haha. Then after that probably need a lot of direct arm work, frequently in a way that overloads them. Or a shake-a- weight, one of those two things should work.
It’ll be on the cards, just need to find something to elevate bar with (rack pulls are out cos they’re nothing like my deadlift).
Thanks buddy, one day I’ll look like you - but I’ll need some dietary restraint for that haha. Definitely in a good place to start this year though, looking forward to 2021, exciting times ahead in all areas of life!
Reminding my body what physical exertion is like:
Ohp: bar, 40, 50, 60kg X 5, 50kg X 10
S/s deads: 60, 100, 120kg X 5, 140, 160kg X 3
Seated curls: 12.5kg X 12 X 3
Cable tri pulldown: 40kg X 15 X 3.
Now off to eat and watch Indiana Jones with the kids (just worked through back to the future with them IJ’s next!)
Suppose you could do 60kgx10 at high effort, would it be the same as 50kgx10 at easy effort 
That’s the second reference to this I’ve seen but I’m not aware of the original post, send me a link!
@dagill2 do the honours please
It’s in the Bigger Stronger Leaner section titled something like “is 12 x 40kg more difficult than 12 x 50kg”. Spoiler alert: it isn’t.
Haha how strange, now I wish l read that before training, I’d have done 50x12 just for my own amusement.
