T Nation

Putting Goals In Writing

Hey all. Just wanted to post some goals so I’d have them down somewhere. Also maybe someone can give suggestions on similar goals to develop.

I just decided yesterday that I was going to make the following goals:

flat bb bench press: 2 x bodyweight
squat: 2.5 x bodyweight
deadlift: 2.5 x bodyweight
one arm pullups: at least one each arm

I’m partially doing this to rectify the fact that my bench is my strongest exercise. In my current (alas terribly crappy) gym in Germany, we have no squat rack, and I’ve really been neglecting my legs. I’ll be heading back to the US in about a month, and in the meantime, I’ll just start using the smith machine, despite the fact that I hate it…

Another cool thing about the percent of bodyweight thing is that as my lifts go up, my bodyweight is sure to do the same :slight_smile:

Okay, current numbers:

Weight 170
Bench 270
Squat 225 (arg, alas)
Dead 245
One are pullups 0

[quote]graphicsMan wrote:

I just decided yesterday that I was going to make the following goals:

flat bb bench press: 2 x bodyweight
squat: 2.5 x bodyweight
deadlift: 2.5 x bodyweight
one arm pullups: at least one each arm
[/quote]

While I am sure (I hope) that you know this, to reach most of those goals, you will no longer only be your current bodyweight. I hope your plan also involves overall body mass increases and a diet that supports that. If your goal involves only staying the same size, you just made this harder on yourself. What are you goals in size gains? Why only the focus on strength as if the two don’t go hand in hand?

Hey Prof?
Right above what you copied is this graph.
He’s cool.

[quote]graphicsMan wrote:
Another cool thing about the percent of bodyweight thing is that as my lifts go up, my bodyweight is sure to do the same :slight_smile:

Okay, current numbers:

Weight 170
Bench 270
Squat 225 (arg, alas)
Dead 245
One are pullups 0[/quote]

Hi Prof -

Yeah, I realize that. In my post above, I said, “Another cool thing about the percent of bodyweight thing is that as my lifts go up, my bodyweight is sure to do the same :)”

The idea is that these percentages will make me continue to work hard because my weight will be increasing. That’s why I didn’t just pick 340 for my bench goal. Maybe I’ll end up at 190 and benching 380. And naturally I’ll be adjusting my diet to handle the stresses that come along with achieving goals like this.

I don’t have a real goal for my body size. Ideally my body weight would remain the same, but I’m the first to recognize that it’s not going to happen. Some of the other sports I participate in, for example rock climbing and martial arts, make good reasons not to get too big. However, lifting is just as important to me as my other hobbies, and so I’ll sacrifice a bit to make strength gains.

Thanks for the post :slight_smile:

[quote]graphicsMan wrote:

I don’t have a real goal for my body size. Ideally my body weight would remain the same, but I’m the first to recognize that it’s not going to happen. Some of the other sports I participate in, for example rock climbing and martial arts, make good reasons not to get too big. However, lifting is just as important to me as my other hobbies, and so I’ll sacrifice a bit to make strength gains.

Thanks for the post :)[/quote]

This is more what I was referring to. Your post (above the part that mentioned a percentage body weight increase) implied someone who was more focused on the strength aspect than overall growth. Outside of powerlifting where technique is largely involved with often a desire to avoid weight gain, I think it would benefit most much more to focus on increasing size as well as strength.

I like the fact that you have well thought out goals though. That is the first step to reaching them. Readjusting those goals after you get there is even more important to avoid stagnation. At 5’10", I think you would be surprised how much agility someone has at 220lbs if they are relatively lean and in decent shape. Being afraid of getting “too big” really shouldn’t be a concern.

[quote]graphicsMan wrote:

I don’t have a real goal for my body size. Ideally my body weight would remain the same, but I’m the first to recognize that it’s not going to happen. Some of the other sports I participate in, for example rock climbing and martial arts, make good reasons not to get too big. [/quote]

It sounds like you’ve got a good head on your shoulders.
Rock climbing, I agree 100%. As for martial arts, that would depend largely on which art. Judo, for example, works well with the more compact (so to speak) person, whereas TKD might not be the best choice for that body-type (not implying that one SHOULDN’T, just that there’s a choice there).

I’ve said this before, and it is relevant here…Check out Brad Cordoza’s “Stones and Tires” in the pic forum to see what size can do for you. He just doesn’t strike me as “limited” all that much.

Later,
Matthew

Wow, thanks for the pointer to the Cordova thread. That’s some amazing shit.

Just an update on my progress:

Weight 175
Bench 295x2
Squat 275x3
Dead 315x2
Pullup 135

Everything seams to be going well. I don’t know that I’d say that my diet has been clean, but I’ve made sure to take in plenty of calories with lots of quality protein 5 to 7 times a day. Also been taking fish oil pills and feeling great!

My bench and squat have been this high before (bench 2 years ago, squat 8 years ago), but my dead hasn’t ever been this high. 315 was a PR by 20 lbs! My grip strength is the limiting factor by at least 20 pounds I would say.

My bench has been rising steadily for 5 months, but I didn’t really start doing heavy deads or squats AT ALL until just before I started this thread. I’ve got almost newbie-like gains on my squat and dead. Plus size. I bet nearly all 5 pounds of weight gain are in my legs.

As for one-arm pullups, I have decided not to begin training one arm at a time until I can pull 4 plates up with me on regular pullups. I hope to begin repping with 3 plates within a few weeks.

As a side note, can anyone recommend the best way to add weight for bodyweight exercises? I bought a dip belt, but I’m already doing dips with 4 plates, and it’s difficult to keep things controlled (swinging, etc…). Anyone tried the x-vests? Maybe using a vest and a belt? I also don’t know if I’ll be able to fit too many more plates on the belt.

Thanks for any input on that.

I got an X-Vest for my birthday in June. It works great for bodyweight stuff and energy-systems work. I had a few problems doing pull-ups with it initially, but once I got it adjusted it worked out great. I would highly recommend one.

Another update, more for my own motivation than anything else:

Weight 183, roughly 15% bf
Bench 305x2
Squat 295x3
Dead 315x4
Pullup Haven’t maxed since last time, but roughly the same

Well, I’ve still made some good gains. Most notably my weight has gone up. Probably about 50/50 fat/muscle. I started keeping a food log, and realized that I was eating at maintenance level (about 3000 Kcals) even though I thought (predictably) that I was eating a lot.

Now I’ve been eating between 3700 and 4500 per day, and I plan to keep this up until the end of the month.

I’ve noticed that my gains are slowing, so it’s time to switch up my routine. I’ve been doing a mostly 5x5 routine, and I will be switching for the next two to three weeks to a 3x12. I will also begin stretching more, as I’m an inflexible bastard. Additionally, I need to work on my squat form, because I noticed that my form deteriorates when I go above about 260.

Another update. I’ve reached my temporary goal of 190 lbs, up from 172 (this is over about a 2 month period).

bench 2x315
squats 5x295 (I need to find a spotter)
dead 2x335
pullups still haven’t maxed

On Tuesday I’ll be starting the V-Diet. I’m hoping that my new PRs won’t wither too much, but I think that losing 15 pounds of fat could only help me toward my goal.

I’m planning on getting a blood lipid profile before and after the diet. I’m also going to take before and after pictures, keep measurements on a weekly basis, and keep track of my strength progress (or lack thereof).