Taking Stock
I was just killing some time looking through my excel spreadsheet where I have all my historical training data. I’m kinda glad I went back and looked at this, as I had really considered this a very poor training year. What with the whole testicular cancer thing, taking 2 months off from the gym completely, and sporadic training much of the year.
But comparing to the beginning of 2011, I’ve seen the following increases in my Big 4 1RM:
Squat: 515 → 551
Bench: 360 → 385
Deadlift: 500 → 563
OHP: 225 → 255
So a 124# increase in my Big 3, and a 154# total in my Big 4…pretty cool
Looking at the progress I was able to make in spite of those roadblocks made me realize I have nothing to be ashamed of from this year. I’ve gotten a lot strong(er) and only added about 10# of bodyweight, which I should be shedding over the next couple cycles. I finally hit my squat goal of 250 kg, which when I set out would have been double bodyweight. Closing in on the 4 plate bench and 6 plate dead, and should be hitting a BW OHP in the next year. I’m in much better shape right now than I was last year and can sprint and run and jump without doubling over for breathe. Flexibility is coming along.
I was very fortunate to not have any major injuries this year. I hurt my back deadlifting in February but was able to recover pretty quickly. That kept me from doing the meet I had planned on doing around that time, but it was probably for the best.
Counting my blessings that I was able to find the cancer early and get it all taken care of in fairly short order, I can’t lose sight of that.
Goals
That said, I’m still expecting better progress in 2012 than in 2011. My goals for the next 12 months:
-2.5 more cycles of conditioning to take me through the end of February. No fewer than 4 hard conditioning sessions a week, with emphasis on stretching, mobility, foam rolling, and “athletic” assistance.
-3 cycles of strength training to take me through the end of May. The main lifts will be pushed hard and heavy, PR’s will be broken. Conditioning will be maintained at a minimum of 2 conditioning days/week with only a moderate reduction in volume–it is very important to me to maintain base conditioning levels from now on. Assistance work will be focused on weak points and geared to helping my Big 3.
-8 Week meet prep cycle leading to a meet at the end of July. I will be eating heavy to gain weight for the meet and keeping my conditioning intact, but moderate. Assistance work will be just enough to maintain, dropping almost completely before the meet.
-Following the meet, an all out bulk to get my BW up. Assistance will be geared towards bodybuilding training, conditioning will be mild (walking with one moderate day /week), and caloric intake high.
-One more meet at the end of the year.
-When bodyfat gets a little out of check, I will follow the NOV eating plan with a 50 g protein shake before each meal with my supplements. When bulking is the goal, each meal will be followed by a 50 g protein shake with milk.
I think these are simple, measurable, and attainable goals. They are not tied to numbers at all, but I have done enough cycles of 5-3-1 at this point to know that if I follow this plan, I will be pleased in all areas.
If I had to put numbers on things, I would be happy with the following goals:
-625 Squat (no wraps)
-425 Bench
-650 Deadlift
-300 OHP
-300 Bodyweight
Here’s to a disease/injury free 2012 and finally hitting that raw elite!
