After college I have been moving around alot and working too many hours, but after finally working a stable real job decided to jump back into the gym hardcore. This is by far the longest break I have taken from working out in my life, about 5 months. But I use to be power lifter so I have always liked to measure gains in numbers. I generally do more of a bodybuilding workout with respect wo the upper body(I gave up on bench pres long ago) and then typically powerlifting exercises with respect to the lowerbody and core.
After going back to the gym and feeling like a pussy. I decided to challenge myself a little bit.
My Goal is to squat 405 for 20 reps no breaks ofcourse but to do so in under 6 months. Right now I could probably do 315 but I could probably do 315 if i was in a wheel chair too. Either way I thought by posting maybe I would get some feedback to challenge myself a little bit more.
before that though, getting back to where i was in august '07: approx 245/365/315 (had just started deadlifting in july for the first time since hex-bar deads that i didn’t try on in high school).
hurt my elbow in baseball in october and rested for a couple months, just playing adult league basketball and starting to swing the bat and get in shape for baseball again…have to sit out the season this year due to transfer rules. been lifting <2x a week…slowly getting back into it.
long-term goal (for now) is the 3/4/5 in bench/squat/deadlift. i would be pretty happy with that.
Incline 205 for 3
Push press about 155 for 3
Chin up BW + about 55-60 for 3
Deadlift around 375-405
Turn 20 @ end of March
Height 5’11"
Weight fluctuate around 175
Goals
Incline 225 for 6
Push press body weight for 10
Chin up BW + 90 for 6
Deadlift 500
Get my BW upto 195 @ same bf% or less
I want to accomplish each of these by the end of the summer, even though I’ll probably hit the incline before then as I’ve been making steady progress lately.
I’ve gotten 225 for a single on incline before, but took my focus off of it for some time. I pulled 405 before, but that was around last summer and I haven’t pulled seriously since then because of the shitty bars and plates at the university’s gym. I’ve been using this machine to take place of deadlifting lately
I know there’s no substitute for pulling, but I’m experimenting with it to see the carry over.
I can’t really decide what I want to accomplish with the squat. I’ve gotten 295 full back squat before with shit form (knees pinched but plenty deep), but for the past month or so I’ve been front squatting and just got 250 for the first time on Friday for a single. Maybe you guys can help me decide what to aim for.
I train for size and strength, and might try to get into some strong man stuff in the future
[quote]Jhuczko wrote:
After college I have been moving around alot and working too many hours, but after finally working a stable real job decided to jump back into the gym hardcore. This is by far the longest break I have taken from working out in my life, about 5 months.
After going back to the gym and feeling like a pussy. I decided to challenge myself a little bit.
[/quote]
Might as well throw my hat in the ring… If everything was to go perfectly, this is what I’d like (powerlifting goals in single ply gear @100kg, drug free)
Squat: 272.5kg (245 with lots to spare currently)
Bench: 200kg (180 last time out)
Deadlift: 272.5kg (250-260 at the mo)
Oly @ 94kg
Clean: 140kg (120 after about 2 months of training them)
Clean and Jerk: 130kg (best jerk=100kg)
Snatch 94kg (best = power jerk 80kg)
now:then in pounds
weight153:165 (weightlcass)
Bench press 185:225
Squat 270:335
Deadlift 330:450
Clean n Jerk 155:225 (huge jump but probably one of the easiest goals I have as I just got back into OL)
Snatch 125:185
pullups+20x5:+45x5
-increase running capacity while simultaneously doing a westside/conjugate template (i know, i know).
-police academy in may. continue to lift heavy when i can, and eat as much as i can, to offset weightloss.
-after academy (about november)= get bigger and stronger. hoping to get out of the academy at not less than 190lbs, and then work my way up to 220-230lbs.