Goals for 2008

[imported_Indohottie]

Goals
Weight - 200lbs
Bench - 180
Squat - 250
Run a 10K straight through

Current
Weight - 238
Bench - 110
Squat - 120
Run about .75 mile straight

 

[SociallyChallenged]

Originally posted by: SociallyChallenged
Lol, KoolDrew, crt, and brikis are nuts. I'll give you some more normal numbers TecHNooB Oh, and stats: 19/m/152/5'8"

Goals:
Weigh 155 at ~10% body fat (currently ~152 with probably 14-16% BF from bulking)
Squat 300 (1 rep max)
Military Press 150 (1RM)
Bench 250 (1RM)
Be able to run a 400m in under 50 seconds (sprinters FTW)
Survive the Navy Seal Crossfit workout :Q

Ok, well, it seems that my goals were low. I squatted 300 today in my max. I also pressed 145, which is close to my goal... Hm, new goals. Other goals sit where they are. My goals for the year now are to be able to do reps with my current maxes. That means AT LEAST 3 sets of 5 reps of 300 squat, 3x5 of 340 DL, 3x5 of 145 press, etc. I'm pretty sure that goal is too low too, but it's something to catch. You set goals you can reach and then set new goals That's at least how I like to do it.

 

[SWScorch]

Guess I'll follow Pollock's lead and post some running goals (good luck Pollock BTW! Those are some crazy fast goals!!!)

mile: 4:50
5K: 16:30
8K: 28:00
10K: 36:00
half: 1:19:00

 

[zebano]

Be able to play the third set of my tennis matches without gasping for air in between every point!
To accomplish this, I am doing these things
1. Cut pop from my diet
2. Eat a fruit or veggie with every meal.
3. Eat slowly and stop when full, even if my wife is eating cheesecake (I'm failing here).
4. Exercise, (any exercise) 4+ times per week for at least 30 minutes.
Right now I don't belong to a gym, but I have a jump rope, a bicycle trainer and some dumbbells which are getting me by. When it gets above freezing I'll start running outside.

 

[edcarman]

I have a couple of goals for the year, depending on what sport season I'm in:

1.) Cycle 100km over rolling terrain in under 3hrs by mid November. I'm currently sitting around 3:10 and have already broken it for flatish terrain, but the season ends in three weeks.

2.) Row a 2000m indoor time trial in under 7min by May. I did 7:12 on Tuesday, based solely on cycling fitness, so it should be manageable once I start rowing again and get my upper body back to speed.

3.) Row a 5000m trial in under 18min by September. This is a bit of an unknown since my previous best was 18:26 in 2005 and it very much depends on maintaining my fitness through the winter.

4.) Goal weights by the end of winter strength training (July):
Leg press: 300kg
Squat: 160kg (hopefully higher, but depends on how my lower back behaves)
Bench press: 100kg (Not the highest of goals, but then my arms are only there to keep my chest off the handlebars )

5.) Drop to single figure body fat by November. I was at 16% in December last year and I reckon I'm pretty close now, but my medical aid covers only one test every six months and I've got more interesting things to spend my cash on.

 

[Koing]

Originally posted by: SociallyChallenged

Originally posted by: SociallyChallenged
Lol, KoolDrew, crt, and brikis are nuts. I'll give you some more normal numbers TecHNooB Oh, and stats: 19/m/152/5'8"

Goals:
Weigh 155 at ~10% body fat (currently ~152 with probably 14-16% BF from bulking)
Squat 300 (1 rep max)
Military Press 150 (1RM)
Bench 250 (1RM)
Be able to run a 400m in under 50 seconds (sprinters FTW)
Survive the Navy Seal Crossfit workout :Q

Ok, well, it seems that my goals were low. I squatted 300 today in my max. I also pressed 145, which is close to my goal... Hm, new goals. Other goals sit where they are. My goals for the year now are to be able to do reps with my current maxes. That means AT LEAST 3 sets of 5 reps of 300 squat, 3x5 of 340 DL, 3x5 of 145 press, etc. I'm pretty sure that goal is too low too, but it's something to catch. You set goals you can reach and then set new goals That's at least how I like to do it.

Your 400m under 50seconds is going to BE DAM TOUGH! Your 100m flat speed will have to at least be 11s FLAT. 12.5s splits for four 100m is TOUGH!

Your BP seems seriously disportionate for your squat but you already did 300 today

That 400m time would be pretty obscene and will take ages unless your already running mid 11's.

Koing

 

[SociallyChallenged]

Originally posted by: Koing

Originally posted by: SociallyChallenged

Originally posted by: SociallyChallenged
Lol, KoolDrew, crt, and brikis are nuts. I'll give you some more normal numbers TecHNooB Oh, and stats: 19/m/152/5'8"

Goals:
Weigh 155 at ~10% body fat (currently ~152 with probably 14-16% BF from bulking)
Squat 300 (1 rep max)
Military Press 150 (1RM)
Bench 250 (1RM)
Be able to run a 400m in under 50 seconds (sprinters FTW)
Survive the Navy Seal Crossfit workout :Q

Ok, well, it seems that my goals were low. I squatted 300 today in my max. I also pressed 145, which is close to my goal... Hm, new goals. Other goals sit where they are. My goals for the year now are to be able to do reps with my current maxes. That means AT LEAST 3 sets of 5 reps of 300 squat, 3x5 of 340 DL, 3x5 of 145 press, etc. I'm pretty sure that goal is too low too, but it's something to catch. You set goals you can reach and then set new goals That's at least how I like to do it.

Your 400m under 50seconds is going to BE DAM TOUGH! Your 100m flat speed will have to at least be 11s FLAT. 12.5s splits for four 100m is TOUGH!

Your BP seems seriously disportionate for your squat but you already did 300 today

That 400m time would be pretty obscene and will take ages unless your already running mid 11's.

Koing

I already run low 11's and have run a 50 second flat in the past With the weight training and soon to be harsh HIIT, I think I can do it. I was a pretty decent sprinter and I still claim myself to be. I got to that in about 6 weeks of track training. I'll be doing a longer training along with lifting this time, so I honestly think I have the potential for 48's.

Oh and also, I didn't really have much of an idea to base my squat off of. I was just going for 2x body weight. With my bench, my max is 210, so with my newness to lifting and such, I will put money down that I can hit 250 in a year. Hopefully my squat will be outrageous too

 

[GenHoth]

Originally posted by: GenHoth

GOALS:
Squat: 320 (2x body weight!)
Bench: 220
Power Clean: 200

I squat 230, Bench 190 and clean 165

A little update:
Bench 209
Squat: 259
Overhead press: 136
Deadlift: 259
Power clean: 170

I'm also hoping to cut down to 10% bf, I'm just starting HIIT. I'll keep you guys updated!

 

[SociallyChallenged]

Originally posted by: GenHoth

Originally posted by: GenHoth

GOALS:
Squat: 320 (2x body weight!)
Bench: 220
Power Clean: 200

I squat 230, Bench 190 and clean 165

A little update:
Bench 209
Squat: 259
Overhead press: 136
Deadlift: 259
Power clean: 170

I'm also hoping to cut down to 10% bf, I'm just starting HIIT. I'll keep you guys updated!

Nice man, those definitely gettin' up there.

 

[GenHoth]

Originally posted by: SociallyChallenged

Nice man, those definitely gettin' up there.

Thanks bud, I think I may be getting to the edge of my current eating habits though. Some tough choices in the near future!

 

[Koing]

Originally posted by: SociallyChallenged

Originally posted by: Koing

Originally posted by: SociallyChallenged

Originally posted by: SociallyChallenged
Lol, KoolDrew, crt, and brikis are nuts. I'll give you some more normal numbers TecHNooB Oh, and stats: 19/m/152/5'8"

Goals:
Weigh 155 at ~10% body fat (currently ~152 with probably 14-16% BF from bulking)
Squat 300 (1 rep max)
Military Press 150 (1RM)
Bench 250 (1RM)
Be able to run a 400m in under 50 seconds (sprinters FTW)
Survive the Navy Seal Crossfit workout :Q

Ok, well, it seems that my goals were low. I squatted 300 today in my max. I also pressed 145, which is close to my goal... Hm, new goals. Other goals sit where they are. My goals for the year now are to be able to do reps with my current maxes. That means AT LEAST 3 sets of 5 reps of 300 squat, 3x5 of 340 DL, 3x5 of 145 press, etc. I'm pretty sure that goal is too low too, but it's something to catch. You set goals you can reach and then set new goals That's at least how I like to do it.

Your 400m under 50seconds is going to BE DAM TOUGH! Your 100m flat speed will have to at least be 11s FLAT. 12.5s splits for four 100m is TOUGH!

Your BP seems seriously disportionate for your squat but you already did 300 today

That 400m time would be pretty obscene and will take ages unless your already running mid 11's.

Koing

I already run low 11's and have run a 50 second flat in the past With the weight training and soon to be harsh HIIT, I think I can do it. I was a pretty decent sprinter and I still claim myself to be. I got to that in about 6 weeks of track training. I'll be doing a longer training along with lifting this time, so I honestly think I have the potential for 48's.

Oh and also, I didn't really have much of an idea to base my squat off of. I was just going for 2x body weight. With my bench, my max is 210, so with my newness to lifting and such, I will put money down that I can hit 250 in a year. Hopefully my squat will be outrageous too

Aight. How tall and how old are you?

Depending on what sort of weight training you do it, probably will not add more to your sprint speed. It will just be extra bulk to haul around the track!

400m training is sickening! 48's and get down to 46 and you could run at the National! But I guess 46 and 48 is a world of difference. Much like a 10.5 and a 10.3 100m sprinter. Pull up strength is also another good indicator of overall strength for a sprinter.

Koing

 

[SociallyChallenged]

Originally posted by: Koing
Aight. How tall and how old are you?

Depending on what sort of weight training you do it, probably will not add more to your sprint speed. It will just be extra bulk to haul around the track!

400m training is sickening! 48's and get down to 46 and you could run at the National! But I guess 46 and 48 is a world of difference. Much like a 10.5 and a 10.3 100m sprinter. Pull up strength is also another good indicator of overall strength for a sprinter.

Koing

I'm 5'8", 155, and 19 years old. I'm doing the Max-OT program right now, which was mainly to just gain some mass. In doing so, I'm doing heavy lifts and such. I know that the squats, deadlifts, etc, will help me because it will allow me to have greater power. I was tiny for a sprinter before at about 140. 160 for my height is more like a sprinter's build, which is what I'll nearly be at. Last I checked, I could do about 18 pullups, and I do sets of ~6 of weighted chinups + 40 pounds which are getting easy.

Yeah, 46 and 48 is way different. I don't think I could run a 46 ever. It depends though. And I pretty much know what I'm doin A lot more will transfer than you think. The explosiveness of muscles gained from lifting will help with my acceleration and I have no problem with 20 extra pounds.

 

[Koing]

I use to train as a hurdler but my main thing is Olympic lifting. I know about sprint training

The Power Clean and general strength in squats and deadlifts will carry over but you need top end speed to make 48 but also obscene stamina!

Do you run for your Uni team or a club?

Koing

 

[SociallyChallenged]

Originally posted by: Koing
I use to train as a hurdler but my main thing is Olympic lifting. I know about sprint training

The Power Clean and general strength in squats and deadlifts will carry over but you need top end speed to make 48 but also obscene stamina!

Do you run for your Uni team or a club?

Koing

Yeah, I know about those. I'll be starting CrossFit (which incorporates a ton of squatting, pullups, deadlifts, cleans, etc) in about 3 weeks now after my bulk. I do not currently run for UC Davis, but I'm hoping to get to a point that I can run next year. For stamina, I'll be training a lot of 500's and 600's to train for a higher distance so I can push through. One of the most intense workouts I remember was when my coach made us run 400m paced 500's before CIF. He was trying to get us to realize that 1) we had some gas left in the tank after 400, 2) our body's could do it, 3) we needed lactid acid conditioning, which I think is essential for a 400m runner. I'll probably start training directly for sprints in about a month and a half 'cause I do NOT want to be doing sprints while cutting. I'll be so hungry

 

[Koing]

The CrossFit thing is okay, just the concept is more geared towards all around and nothing specialising, but thats what people like and the variety I guess. It's mainly for endurance guys that do a variety of compound exercises.

http://homepage.ntlworld.com/ph.chea/GymDips.mp4 they are the dips I did at the Gymnastics club. Your arms spread out like wings and your rest your whole bodyweight like that and then you pull yourself forward and you do dips. Very intense exercise and very few guys outside of Gymnasts can do one due to the amount of stress it puts on your shoulders. WARM UP AND STRETCH CAREFULL BEFORE TRYING IT!!!! Or you will bust something in your shoulder!

The 500's and 600's will help with your stamina :thumbsup:.

I only ever run up to 150m. I did a 400m during warm weather training last year and got wrecked. 64.xx or so on a tartan track, first experience on a tartan track!

I'm a OLifter first and foremost but I like sprinting. Feels good to hammer it out and sustain the speed . I'm ranked 3rd in Britain for Olympic Lifting.

400m need speed and to be able to sustain a high % of that. It's such a sickening event.

You will find it hard to do the sprints after a cutting cycle! I was doing 120m x 5 lengths with 7mins recovery whilst I was low carbing. I've changed my eating so I low carb to about 40-50g all year around basically. I've dropped about 2kg and the leanest I've ever been. I have the London Champs on the 5th April so it will be interesting to see what I weigh on proper scales.

I can't wait to get back in to sprints when the weather is better. But I currently rock climb on the Tuesday!

Koing

 

[SociallyChallenged]

Originally posted by: Koing
The CrossFit thing is okay, just the concept is more geared towards all around and nothing specialising, but thats what people like and the variety I guess. It's mainly for endurance guys that do a variety of compound exercises.

http://homepage.ntlworld.com/ph.chea/GymDips.mp4 they are the dips I did at the Gymnastics club. Your arms spread out like wings and your rest your whole bodyweight like that and then you pull yourself forward and you do dips. Very intense exercise and very few guys outside of Gymnasts can do one due to the amount of stress it puts on your shoulders. WARM UP AND STRETCH CAREFULL BEFORE TRYING IT!!!! Or you will bust something in your shoulder!

The 500's and 600's will help with your stamina :thumbsup:.

I only ever run up to 150m. I did a 400m during warm weather training last year and got wrecked. 64.xx or so on a tartan track, first experience on a tartan track!

I'm a OLifter first and foremost but I like sprinting. Feels good to hammer it out and sustain the speed . I'm ranked 3rd in Britain for Olympic Lifting.

400m need speed and to be able to sustain a high % of that. It's such a sickening event.

You will find it hard to do the sprints after a cutting cycle! I was doing 120m x 5 lengths with 7mins recovery whilst I was low carbing. I've changed my eating so I low carb to about 40-50g all year around basically. I've dropped about 2kg and the leanest I've ever been. I have the London Champs on the 5th April so it will be interesting to see what I weigh on proper scales.

I can't wait to get back in to sprints when the weather is better. But I currently rock climb on the Tuesday!

Koing

I probably won't do that exercise due to an injured shoulder/rotator cuff. It pops out of joint on DB bench press and sometimes military press (if I push the weight too much). CrossFit makes much better sprinters than it does endurance runners, tbh. I'm doing it moreso for the cardio and overall conditioning aspect of it. Compared to what I was doing for track, CF will help a great deal. Previously, I was only running. No lifts, infrequent plyo's, etc. This was due to crappy coaching and a football monopoly on the weight room, but now I know what to do.

After you've been a 400m sprinter for years, it's not so bad at all. You learn a great pace and, even while I'm "out of shape", I can still run 54's pretty consistently. I actually did a workout last year with the track team after not doing anything for about 6 months and I still beat everyone Doesn't say much for our track program, lol. Also, a lot of it is form and pacing so you don't EXACTLY have to push yourself all the time if you know how to do it right. In a race though, you'll always be pushing it so there's a difference between managing and racing through it.

 

[sash1]

Originally posted by: sash1
finally gain these last 5 pounds. aka, eat more.

looks like this isn't gonna happen.

gonna be out of the gym for a while. hurt my back, already been out a month, PT says probably going to be 3-5 months.

already lost 10lbs, heh.

 

[Koing]

Yes the gymdips are tough on your joints and not for everyone.

The Crossfit stuff 'is' for more eundrance strength then out and out 1-3RM strength. It helped you more because you didn't do ANY strength and conditioning!

If you wanted to focus more on your sprinting your training would be different and not a CF type of training. Well it depends and what sort of cycle your doing. No top end sprinters will do CF stuff for much of their season as it is too much endurance and not sport specific enough for them. The gains in strength are not going to cross over that much for a sprinter with a rounded weights schedule already.. Pull ups for reps and reps with burpees won't help your sprint speed. It will be good for overall conditioning.

Koing

 

[SociallyChallenged]

Originally posted by: Koing
Yes the gymdips are tough on your joints and not for everyone.

The Crossfit stuff 'is' for more eundrance strength then out and out 1-3RM strength. It helped you more because you didn't do ANY strength and conditioning!

If you wanted to focus more on your sprinting your training would be different and not a CF type of training. Well it depends and what sort of cycle your doing. No top end sprinters will do CF stuff for much of their season as it is too much endurance and not sport specific enough for them. The gains in strength are not going to cross over that much for a sprinter with a rounded weights schedule already.. Pull ups for reps and reps with burpees won't help your sprint speed. It will be good for overall conditioning.

Koing

Actually, I haven't started CF yet. Strength gains are from the Max-OT program. And I still don't think you're quite right. A ton of their stuff involves explosive power and utilizing fast twitch muscle. I agree that, on top of weights, I would want to do a lot of sprinting, but I feel that cross-training with CF would also benefit me. Also, it would help with things such as lactic acid buildup, VO2, etc.

 

[Koing]

Originally posted by: SociallyChallenged

Originally posted by: Koing
Yes the gymdips are tough on your joints and not for everyone.

The Crossfit stuff 'is' for more eundrance strength then out and out 1-3RM strength. It helped you more because you didn't do ANY strength and conditioning!

If you wanted to focus more on your sprinting your training would be different and not a CF type of training. Well it depends and what sort of cycle your doing. No top end sprinters will do CF stuff for much of their season as it is too much endurance and not sport specific enough for them. The gains in strength are not going to cross over that much for a sprinter with a rounded weights schedule already.. Pull ups for reps and reps with burpees won't help your sprint speed. It will be good for overall conditioning.

Koing

Actually, I haven't started CF yet. Strength gains are from the Max-OT program. And I still don't think you're quite right. A ton of their stuff involves explosive power and utilizing fast twitch muscle. I agree that, on top of weights, I would want to do a lot of sprinting, but I feel that cross-training with CF would also benefit me. Also, it would help with things such as lactic acid buildup, VO2, etc.

My mate is a sprint coach and has worked with GB's best sprinters.

CF for winter season would be okay, but your training would be different if you wanted to focus on your sprint times. As is mine because I focus on OLifting. NO ONE squats 3x a week, thats overkill for most people's needs, but it required for me. But you want a variety and to do it for fun. I rock climb on Tuesday for fun. My coach is fine with this as it is between lifting evenings on Mon and Wednesday.

Exercises use all muscle fibre types. But depending on how you do them and which exercises they will lend themselves to using fast twich fibre muscles as oppose to slow switc ones.

Koing

 

[spamsk8r]

Originally posted by: Koing

Originally posted by: SociallyChallenged

Originally posted by: Koing
Yes the gymdips are tough on your joints and not for everyone.

The Crossfit stuff 'is' for more eundrance strength then out and out 1-3RM strength. It helped you more because you didn't do ANY strength and conditioning!

If you wanted to focus more on your sprinting your training would be different and not a CF type of training. Well it depends and what sort of cycle your doing. No top end sprinters will do CF stuff for much of their season as it is too much endurance and not sport specific enough for them. The gains in strength are not going to cross over that much for a sprinter with a rounded weights schedule already.. Pull ups for reps and reps with burpees won't help your sprint speed. It will be good for overall conditioning.

Koing

Actually, I haven't started CF yet. Strength gains are from the Max-OT program. And I still don't think you're quite right. A ton of their stuff involves explosive power and utilizing fast twitch muscle. I agree that, on top of weights, I would want to do a lot of sprinting, but I feel that cross-training with CF would also benefit me. Also, it would help with things such as lactic acid buildup, VO2, etc.

My mate is a sprint coach and has worked with GB's best sprinters.

CF for winter season would be okay, but your training would be different if you wanted to focus on your sprint times. As is mine because I focus on OLifting. NO ONE squats 3x a week, thats overkill for most people's needs, but it required for me. But you want a variety and to do it for fun. I rock climb on Tuesday for fun. My coach is fine with this as it is between lifting evenings on Mon and Wednesday.

Exercises use all muscle fibre types. But depending on how you do them and which exercises they will lend themselves to using fast twich fibre muscles as oppose to slow switc ones.

Koing

We do OLifting in CF, you know

Mike Burgener, a very well known OLifting coach who runs a regional training center for USA Weightlifting, also runs a CF gym. We also engage in powerlifting (Mark Rippetoe is a CF coach), gymnastics (ring training, paralettes, handstands, etc.), and there is very little endurance-based workouts (a 5k here and there, but it's rare). So CF is useful for many athletes of all levels, including competitive.

 

[Koing]

Originally posted by: spamsk8r
We do OLifting in CF, you know

Mike Burgener, a very well known OLifting coach who runs a regional training center for USA Weightlifting, also runs a CF gym. We also engage in powerlifting (Mark Rippetoe is a CF coach), gymnastics (ring training, paralettes, handstands, etc.), and there is very little endurance-based workouts (a 5k here and there, but it's rare). So CF is useful for many athletes of all levels, including competitive.

Yup CF do some OLifting.

I know Mike B.

Look at the CF daily routines, they are based on endurance strength, not out and out pure strength or power. Reps over 12-15 generally is for endurance. It has it's place but depending what your focus is most competitive guys won't need or do much CF stuff. They will do their own winter period stuff or some CF stuff, but the majority of their training will be sport specific.

Few CF guys will get to a National in their event if they are CF guys. They will definatley be more rounded then a specialist sprinter, weightlifter, power lifter etc though.

Koing

 

[sash1]

Originally posted by: sash1

Originally posted by: sash1
finally gain these last 5 pounds. aka, eat more.

looks like this isn't gonna happen.

gonna be out of the gym for a while. hurt my back, already been out a month, PT says probably going to be 3-5 months.

already lost 10lbs, heh.

looks like my rehab is going quite well might be back sooner. met with my PT yesterday, we went through some simple back exercises adding weight, and it didn't bother me one bit.

i have my full ROM back, and it's slowly getting stronger. so i'm hopeful, PT just says keep takin anti-inflammatories and keep rahabbing, gonna be a slow process.

 

[KeithTalent]

Ok, I've added a sub 3hr 10minute marathon to my list of goals for 2008. The run is in October, which gives me 7 months to train, wish me luck.

KT

 

[lucasorion]

I live on the beach, and I would like to feel comfortable enough with my body by july/august that I can walk around in just a pair of shorts.
It will be a profound change for me to be able to do that - and I actually think I could possibly get there by late may or early june, as long as I manage to incorporate as much effort to cardio as I've
devoted to improving my muscularity. I was limiting my cardio to mainly my twice-weekly hour-long kickboxing class, and occasional pickup basketball. Now I'm going to be adding HIIT treadmill running, so that I am doing cardio at least 4 days a week.