I've been lurking on here and training on and off for more years than I want to admit. I've started, and fallen off more than a few programs. But it struck me last week that time is not waiting and it's about damn time I got serious. I'll be 37 in a month and I'm in the worst shape of my life.
So I figured some goals and a training log would be a good way to kick myself into gear. I'll be 40 in three years, so I thought why not set some goals to hit by then.
Here they are (I'm 6'4", ~220 lbs):
DL: 440 lbs (2x bw)
Back Squat: 385 (1.75x bw)
Front Squat: 330 (1.5x bw)
Bench Press: 330 (1.5x bw)
Power Clean: 275 (1.25x bw)
Press: 220 (1x bw)
Pull-ups: 20 strict, unweighted
Dips: 40 strict, unweighted
And a few conditioning goals:
5k run: 21.75 min (ran a 29:30 this year)
500m swim: 7 min
I would post my current numbers, but I've been out of the weight room for so long I don't know what they are any more. My previous DL PR is 310, for the record. Happy to take any abuse about how unrealistic these goals are from where I'm starting.
I have a feeling I have a pretty tough road ahead of me if I want to hit those, but there's no point aiming low. My short-term goal, though, is to work out consistently three days a week every week for the rest of this year.
I'm going to start out doing Starting Strength, just the original basic program, as of tomorrow morning.
I should also take some measurements; I'll post those when I do.
Advice / abuse welcome.