[quote]pitt wrote:
Break the 1k dead lift barrier
Win WSM
Clean and Press the “Inch” in each hand
Close the #4 COC
Clean and Press 450 on the log and/or 2" axle
Stay in one piece while doing the above
[/quote]
I’m utterly frightened of you. 
utter-ly
I know those sound pretty high-but they are within reach. I have done around 700 DL, cleared the floor with the “inch”, just got 310 on the axle, gotten the #3 to withing 1/4". The Really Important one for me is the last one-staying injury free.
Great Topic. I couldn’t agree with you more Pitt, staying injury free is a huge factor in achieving long-term goals. I’ve struggled with the fine line between pushing hard enough and pushing too hard. I wish I had all the time back devoted to injuries, lay-offs and rehab. In my old age, I’m only now trusting my instincts of when to back-off.
On to the goals:
- Staying ahead of my three boys (speed, power, etc)(I’m losing the battle on speed.)
- Making All-American age group standard for shot-put.
- Overhead Squat 1.25 bodyweight.
- Be better at 50 (Bigger, Stronger, Faster) than 30.
- Stay injury free
- 10.3 100m (isn’t out of my reach at all, 10.6 last year)
- 20.x 200m
- 46.x 400m
- Bench 2x bodyweight (195 now, I’m not built for benching at all)
- Squat 3x bodyweight
- Clean 2x bodyweight
- 44" vertical (39" right now)
[quote]Alex Brown wrote:
- 10.3 100m (isn’t out of my reach at all, 10.6 last year)
- 20.x 200m
- 46.x 400m[/quote]
Frickin’ EXCELLENT sprint times!
If I may ask you a question:
I am trying to set goals for myself for the sprints, but I have no experience in them. If you name times for the 100, the 200, and the 400 that separate the true sprinters from the merely-not-in-terrible-shape, what would they be?
To clarify what kind of point I’m talking about, I would say that sub-5:00 marks that point in the 1600 meters; below that, you’re a RUNNER, above that, you’re just in good shape. Sub-17:00 for the 5k.
100m - anything below 10.7 or so
200m - 21.x
400m - 49.x
those are basically what amount to good high school times, 20.x is elite for a junior and can qualify for olympics, 46.x is great 400m time.
Alex,
Just what I wanted. I'll go sub-11, sub-22, sub-50.
OH Squat Bodyweight 15x… I was able to do this before but got out of practice, now i’m at about 8… (i also gained some weight)
[quote]sensless wrote:
If you can offer me any help or assistance for lifting the inch I’d certainly be interested.
Regards,
Sensless[/quote]
What is “lifting the inch”? Pardon the newbie question, but I have never heard of it. Thanks.
what is “the inch” ? i am j/w.
my goals:
body weight 200
bench 2 x body weight
squat and dead 3 x body weight
body fat 10% or lower
[quote]Xen Nova wrote:
OH Squat Bodyweight 15x… I was able to do this before but got out of practice, now i’m at about 8… (i also gained some weight)[/quote]
Your talking reps with all the 00x is times body weight I finally figured out you guys were starting to scare me. I was begining to think I was becoming a big slacker.
[quote]MR MARINE wrote:
Xen Nova wrote:
OH Squat Bodyweight 15x… I was able to do this before but got out of practice, now i’m at about 8… (i also gained some weight)
Your talking reps with all the 00x is times body weight I finally figured out you guys were starting to scare me. I was begining to think I was becoming a big slacker.
[/quote]
Yes and OH Squat means overhead squat. That x 15 is still pretty scary.
yea bodyweight repped 15x is pretty intense. Dan John said in an article that a throwing coach he knew wouldn’t even let his athletes get out on the field until they could accomplish that it makes you so strong as “one piece”.
I took that to heart and accomplished it, but I’m out of practice, all my other lifts need to go up. Bu tdamn if that didn’t help me accomplish a bodyweight Snatch.
For those unfamiliar with the roots of “physical culture” and strongman-
The “Inch” is a 172lb solid dumbbell with a 2-3/8" handle. Thomas Inch was a oldtime strongman and this was his challenge dumbbell. In his shows he would challenge anyone from the audience to lift his “unliftable weight” for a substantial cash prize. He never had to pay! He would the proceed to lift it apparently without effort-silly mortals 
There are a couple of companies that make replicas of “the inch” including Ironmind and Sorinex. There are maybe a dozen guys who have legitimately lifted “the inch” to full lockout. Two or Three guys have actually clean and pressed it one handed. Understand that it is not the weight per say that makes this so difficult, it is that the handle is so large and smooth that it just rolls right out of your hand. I have pretty strong hands-done a partial DL with 800+ on a 2" bar with an over/under grip. I got the inch up a few inches on the first try-then it proceeded to remain glued to the floor, laughing maniacally, sneering, making me feel inadequate…
fuck it
I guess my long term goals is to get back to where I was last year at this time. I was training legs hard to go out west skiing. The week just before I left I did 5x5 @365 and 28x @ 225 downset to failure . I went skiing for 4 days broke my thumb second day put in 40 hours on the slopes in 4 days and lost 14 pounds in the proccess. I actually broke my thumb 2 times last year, then I tweaked my elbow working and my wrist so I was off untill this last November. My goals in bench is as much as I can gain, I have really long arms for my height so bench has never been my strong point. So far on bench has been 5x5 @ 235 about every other week I have been able to add 5lb but I know that will not continue at this rate.
the main reason I do lifting is to improve my sprint on the bike. so I am all about peak power. some goals are:
-vertical jump of 30in (last recorded 17in)
my goals are really more bike specific-
-a peak of >2300watts(3horsepower) at bw of <200lbs. it’s quite a lofty goal(world class), but i have lots of room for improvement in total body strength, previous best was 1800watts before any lifting.
any suggestions on what is the single best exercise/plyometric to increase vertical jump?
i know i should be doing olympic lifts, but i want a qualified person to teach me how to do them correctly, first.
Thanks for the info Pitt!
[quote]pitt wrote:
For those unfamiliar with the roots of “physical culture” and strongman-
The “Inch” is a 172lb solid dumbbell with a 2-3/8" handle. Thomas Inch was a oldtime strongman and this was his challenge dumbbell. In his shows he would challenge anyone from the audience to lift his “unliftable weight” for a substantial cash prize. He never had to pay! He would the proceed to lift it apparently without effort-silly mortals
There are a couple of companies that make replicas of “the inch” including Ironmind and Sorinex. There are maybe a dozen guys who have legitimately lifted “the inch” to full lockout. Two or Three guys have actually clean and pressed it one handed. Understand that it is not the weight per say that makes this so difficult, it is that the handle is so large and smooth that it just rolls right out of your hand. I have pretty strong hands-done a partial DL with 800+ on a 2" bar with an over/under grip. I got the inch up a few inches on the first try-then it proceeded to remain glued to the floor, laughing maniacally, sneering, making me feel inadequate…
fuck it [/quote]
By the way, Inch only deadlifted it, never lifted it to shoulder height. It has a small hole in the handle about the size of a pencil-end eraser. I think he may have implanted a snap under a callous un his hand and snapped it into the hole.
Xen, I’m gonna try to draw a picture showing you how someone could “nail it”. Yea its a trick, but it doesn’t use foreign materials like Inch might have.