Just wondering what everyone else is planning to work on or improve in the coming year. Personally, I’m going to:
-Train weaknesses more (hamstrings, calves, abs, biceps, traps)
-Squat 1-2" below parallel on every rep
-Take 531 deload seriously with Neural Charge Workouts and massive amounts of eating
-Experiment more with pulling/pushing heavier (100-130% of max) weight on top-half movements BEFORE the main-lift worksets on week 3 to jump-start the CNS (531 related)
-50-100 Band-Pull Aparts every day (superset with below)
-45 Scapular Push-Ups every day (superset with above)
-Sort out posture/pelvic tilt/internally rotated femurs
*** Debating on running the 4-week program in “Neanderthal No More Part 4”
*** Debating on doing DeFranco’s Agile 8 3-4 days a week
Spend 3-5 hours studying each day.
Leave enough time to enjoy with the lady.
Goals for the main lifts 1 year from today:
Deadlift: 425 lbs for reps (3-5 clean)
Squat: 315 lbs for reps (3-5 clean)
Bench: 245 lbs for reps (3-5 clean)
OHP: 165 lbs for reps (3-5 clean)
Keep training hard, fellas, and stay healthy. And ladies, should they be reading this.
World record squat in the 165’s and 181’s (tested - no wraps - currently 550 and 601 respectively).
World record deadlift in the 165’s (currently 672).
405 bench
Pay raise or new job that allows me to do the things I want to do.
Buy a house.
Better relationships with friends and family as well as a better relationship with the big man up high.
Various other personal goals.
Throw a knife into a bullseye at 30 feet.
Deadlift will be easy, squat will probably be pretty hard and i’m not sure ill make the bench. 120kg would be good anyway. Get more cut, don’t look that good at 205lb right now.
Squat 315 for 3+
Bench 215 for 3+
Deadlift 370 for 3+
OHP 155 for 3+
Power Clean 225 for 1
60 pushups
20 pullups
20 140m sprints in 20 minutes
26km ruckmarch w/ 80lbs in under 4 hours
10 dips w/90lbs
Close #2.5 CoC
BW 198 and lean at end of 2012
And save money, get into the trade I want to get into, eat healthier, be stronger.
[quote]LiquidMercury wrote: World record squat in the 165’s and 181’s (tested - no wraps - currently 550 and 601 respectively).
World record deadlift in the 165’s (currently 672).
405 bench
Pay raise or new job that allows me to do the things I want to do.
Buy a house.
Better relationships with friends and family as well as a better relationship with the big man up high.
Various other personal goals.
Throw a knife into a bullseye at 30 feet.[/quote]
[quote]LiquidMercury wrote: World record squat in the 165’s and 181’s (tested - no wraps - currently 550 and 601 respectively).
World record deadlift in the 165’s (currently 672).
405 bench
Pay raise or new job that allows me to do the things I want to do.
Buy a house.
Better relationships with friends and family as well as a better relationship with the big man up high.
Various other personal goals.
Throw a knife into a bullseye at 30 feet.[/quote]
