Vision Quest 2010
Vision Quest
No more bullshit. We’re on a Vision Quest!
You and me. Together.
I am going to work my ass off to make 2010 amazing for you. That is my guarantee.
People always say, on “Monday I’ll start” or “When my next check comes in, I’ll join the gym”.
NO MORE!
JOIN THE MOVEMENT AFTER THE JUMP
It starts now. No more wasting time, no more broken promises, no more not reaching your goals.
How are we going to do this?
1st
I want everyone to post their goal(s) in the comments section. If we can get over 100 200 comments, I am going to randomly give away ANY one of my products you want to 10 lucky people.
Tell me all of your goals and how you are going to reach them.
2nd
You are going to make small goals that are SMART.
Specific
Measurable
Attainable
Relevant
Time-Measured
3rd
You are going to check back when you reach your goal and we will feature you on the site. We will look at your comments you make today on this post and see how close and how you did against your original goals.
I don’t care if your goal is to:
- lose fat
- gain / build muscle
- eat better
- be a better parent
- spend more time with your kids
- focus on your job
- wrestle Shute
"No one wants to wrestle Shute!"
Put in your goals in this post and when we reach 100+ comments, 10 lucky people will get any one of my products they want!
Let’s do this together!
And just to let you know I’m not bullshiting, here is my goal.
Smitty’s Goal for 2010: I want to get ripped! I’m not talking about just a little lean, I want to be shredded! Will I attain this goal? Yes because I will not stop until I reach it! As I write this post I have already changed my eating habits and written out my plans for 2010. I am starting right now!
Tell me your goals right NOW and you could win!
UPDATE: Send this post to all your friends and family, let’s get 200 comments!
Smitty
—————————————————————————————
VISION QUEST 2010
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Tags: bodybuilding, gain muscle, goals, how to build muscle, inspiration, lose fat, reaching your fitness goals
December 24th, 2009 at 8:56 pm
Goals for 2010
Specific: To get to a 525 squat, 405 Bench, 600 deadlift
and to gain 10 pounds of solid muscle.
Plan of attack: no Pansy ass in the gym. Get in, do work, leave and recover. Pay special attention to my diet and ensure adequate rest.
Technique:continue to enforce proper technique in all lifts. Perfection is key.
Muscle gain: add in more assistance work and fat bar training. Also ensuring adequate protein intake.
Attitude. Be the best Larry Brown I can be, and that will be better than 90 percent of people in the gym.
It begins NOW
December 24th, 2009 at 9:10 pm
I want to be back on the shape I was 3 years ago and split my time better to train and study harder.
December 24th, 2009 at 9:10 pm
I’m going to do everything to ensure my flag football team is champion this tournament so we can go to state and finally bring that trophy to our city…
bench 3 plates, dead lift 5 plates and do 1 arm chin ups… and also ripped as hell
get my website business done.
start an underground garage type gym for football players
get consistent with my current business..
GAME ON!!!
Santiago..
December 24th, 2009 at 9:10 pm
My number one fitness goal,attain a body weight OHS
Acting goal To spend five hours a week working on my script.
December 24th, 2009 at 9:15 pm
Deadlift 600, squat 560, bench press 315. Overhead squat 20 reps with 225. Snatch 250, clean 300.
December 24th, 2009 at 9:19 pm
Get a six pack in the next 6 weeks. Target weight after 6 weeks is 158lbs.
Then, get back to building lean mass, and by the end of the year, go back up to 175lbs with the six pack still intact.
Target weight (March): 160 lbs
Target weight (June): 165 lbs
Target weight (September): 170 lbs
Target weight (Dec 31, 2010): 175 lbs
Increase squat from 230lbs to 350.
Increase deadlift from 255lbs to 375lbs.
Increase bench press from 165lbs to 225 lbs.
December 24th, 2009 at 9:19 pm
Strength training wise I would wanna deadlift 200kg in 2010.
Currently at 120kg at 70kg bw , would also love to gain 5kg of muscle througout the year
Also I’m going to bust ass in school and work towards my first class honours to honor my scholarship.
Most importantly I need to spend more time with the ones i love and stop wasting silly time doing silly stuffs.
2010!
December 24th, 2009 at 9:21 pm
My main goal is to be a good husband and father. My second goal is to lose forty pounds. The final goal would be to finish my degree( only thirty more credits).
December 24th, 2009 at 9:25 pm
My goal for 2010 (first half) is to lose 60lb in six months or so. So down to 250lb by July 4th. I’ll be back then.
December 24th, 2009 at 9:28 pm
S = 2010 1. will start walking with weighted vest
2. weight train in garage
3. start jumping rope
M = 1. 40lbs of weight
2. starting light
3. 2 minutes
A = 1. walk days off Sat, Tue, Thu, Fri
2. 4 sets 6 reps
3. use weighted rope
R = 1. Iron man type training
2. weight training
3. cardio/coordination
T = 1. 20 min walk for 3 weeks
2. 30 min to start 4 weeks
3. at end of work out
December 24th, 2009 at 9:36 pm
My 1st goal is to do 100 push ups (I can barely do 1 at the moment).
My 2nd goal is to have a regular exercise regime.
Once I have achieved these goals I shall make some new ones.
December 24th, 2009 at 9:38 pm
My goal is go gain about 50 pounds of muscle, am currently at 150 pounds, I will be around 200 by the end of 2010
Make my six pack visible again, by improving my nutrition, and rest
Be able to do 40 pull ups
Squat 600 pounds
Deadlift 700 pounds
Bench 450
NO Small Goals for me
Time to get shit done
December 24th, 2009 at 9:38 pm
my goal for 2010 is to gain 25 pounds of pure explosive muscle. i want to play football next year at college but im not as explosively as i would like to be. i will work my tail off to squat over 375lbs, bench 315lbs, and power clean 225lbs. i also want to 20 pounds of body fat.
December 24th, 2009 at 9:52 pm
Let’s see. Since January I have lost 100 pounds of fat by watching my caloric intake and exercising. This year I plan on putting on muscle by weight training (currently 3 days a week, dumbbells and body weight). I want to improve my health and fitness. I have been fat all my life and I finally grabbed the bull by the horns and I’m NEVER letting go!
December 24th, 2009 at 9:55 pm
My goal first and foremost is to be the absolute best person I can be… wife, mother, friend… To get into the absolute best shape I can possibly transform this 52 year old body into.. I mean kick ass shape… I want everybody over 50 to know it is NEVER TOO LATE.. NEVER! I have already gone from 212 lbs the first year of my transformation journey 3 years ago to 139 lbs. I am building lean muscle… I am getting stronger. I WANT TO BE MY BEST. At the end of 2009 I hit my 2 main goals.. 100 burpee drill, hitting over 10 on the treadmill for 6 intervals of 30 seconds. I hit “11″ yesterday… Damn that was good… which only goes to show I can go faster. Another goal of mine is to be able to swim a full mile of freestyle in the pool… my biggest challenge it seems. I would love to run a 1/2 marathon as well as pick up my running game. I want to be able to use a barbell the right way… I wish I could do olympic lifting… i want to be able to do thrusters and clean and presses and snatch a bar and KB the way it is supposed to be done. I WILL ATTAIN THESE GOALS.. because I want to bad enough… and that’s all anybody needs… You just have to WANT TO BAD ENOUGH… no matter what. Can I mention a dream? to be competition ready… without actually going on the stage… LOL… An important goal always… to pay it forward..and inspire as many people as I can that they too can accomplish their dreams of transforming their own body into anything they want to…! Sorry for rambling..I tend to always get excited when it comes to fitness and health… NO EXCUSES..just DO IT!
December 24th, 2009 at 9:57 pm
Nice stuff as always guys! Whoo ha!!
While I won’t have my exact goals until next week; these will be pretty close
All to be completed by Dec 31, 2010 by midnight (some sooner)
Hard dates and competitions:
April Tactical Strength Challenge (TSC) Elite style early April
Deadlift 435, pull ups +22lbs x 4, 32kg KB Snatches 90
Twin Ports Raw Powerlifting meet, early June
Squat 300, bench 240, deadlift 443 BW< 220
April Tactical Strength Challenge (TSC) Elite style early Oct
Deadlift 445, pull ups +22lbs x 5, 32kg KB Snatches 100
Other lifts
Squat 315
bench 250 (with audible pause)
KB Press the Bulldog (40 kg)
KB Get up X bulldog (40 kg)
Weight probably around 225, body fat less than 13% (7 site skin cal, not measured by me, hehehe, no cheating)
How
train 5xs per week min
keep training partner for bench
keep using biofeedback
keep calories high
sleep as much as I can (this is my current downfall)
Will also have some personal and business goals too of course.
Main non lifting goal besides getting married on March 20 (and honeymoon–whoo ha!) is finish my crazy PhD (currently all but dissertation)
Rock on!!
Mike T Nelson PhD(c)
http://ExtremeHumanPerformance.com
December 24th, 2009 at 9:57 pm
Damn.. I forgot to mention a dead hang pullup… that was to be my xmas present to myself this year and I am still stuck… I won’t give up… I’ll keep trying and pushing until i get it… and after i get one… i will go for 2…
December 24th, 2009 at 10:01 pm
Wow, just read everyone’s 2010 goals… some ambitious targets there, I like it! Thanks for the inspiration.
So here are my New Year goals:
-> I turn 40 this year, and my goal is to be in the best shape of my life in 2010… and continue to improve each year! I WILL reach this goal. This means:
-Deadlift over 550 again
-Squat over 450 (finish hip rehab first)
-Push press 250 lbs
-Reps with Muscle Ups and Pistols
-Body fat around 10% (bring those abs back!)
-gain at least 20 lbs of muscle
-get rest, eat well, and stay healthy
I will also finish the two ebooks / manuals I’ve been “working” on for so long (they will rock!) and adapt my schedule so that I have more time at home with my baby girl and my wife. That’s what really matters.
OK, now I’m accountable to ALL of you… got my work cut out for me!
December 24th, 2009 at 10:04 pm
I have set myself the following goals for 2010
Stay off the grog for the 6th year running.
At the age of 40, compete in my first MMA fight, in C class shooto
I aim to gain 5 kgs of muscle, moving from 72kg (158 lbs)to 77kg (169lbs), and getting to sub 10 BF % (currently around 15%)
Continue to work on joint mobility. Have worked very hard on hip mobility and now looking to improve shoulder and thoracic health
Complete 10 muscle ups
Produce my first training related e-book
Increase coaching generated income by 100%.
Complete an adventure race in October
Continue to develop mental strength, self awareness and parenting skills
Bring on 010!
December 24th, 2009 at 10:05 pm
2010 goals:
500lb deadlift
1.5xBW Front Squat & Bench Press
Abs for the first time ever
Do PT stuff 3x/week
December 24th, 2009 at 10:09 pm
Goals for 2010:
1) Gain 10 lbs of lean mass (190 to 200) – Continue to be the master of my own body and improve/perfect on all aspects of training and nutrition.
2) Attend and become a RKC!
3) Read at least 2 books/month on training/business.
4) Attend at least 2 seminars.
5) Training goals: Press, pistol squat and perform a Get-up with The Beast (currently at the Bulldog level). Deadlift 450 (currently 385).
Do work!
December 24th, 2009 at 10:09 pm
Goals for this year
Put on 15-20 lbs of muscle (big goal)
255 lb bench press
400lb squat
435 deadlift
25-30 pullups in a row
Be a better friend/son/brother
Improve grades
Start varsity football
Become a complete animal!
Time to stop singin’ it and start bringin’ it!
December 24th, 2009 at 10:09 pm
2010 goals:
Life
Earn enough money to pay for strength coach course and enough so i can move my girlfriend and myself out of this shitty flat we live in. Recently taken on another job so am working 60 plus hours a week but it means i should have this sorted by june… See my mum more.
Training
Bodyweight overhead press and powerclean, 2x bodyweight squat and deadlift.
Good luck to everyone else with your goals.
December 24th, 2009 at 10:23 pm
Goal for 2010
Live a healthier life – Look better for summer.
Reduce body fat – Make veins on arm and six pack visible.
Able to do 10 chin ups and pulls ups.
December 24th, 2009 at 10:25 pm
Strange goals (specific, targetted, rational, achievable, notable, greater & engaging). sure i made it all up. but i want to get back to being ripped, follow the diet which previously got be there, up my strength to former levels, have lots of energy, achieve my professional goals for the year 2010, & kick my alcohol binge drinking for good. yes, i didnt see that on anyone’s goal list. that’s the habit which is destroying my personality. so there it goes. as dennis waitely said ALL THE LUCK TO ME (L; labouring, U: under, C: correct, K:knowledge).
December 24th, 2009 at 10:27 pm
1. Train consistently again.
2. Finish equipping my gym in my garage.
3. Recover for injuries – shoulder, minor pec tear and lower back soreness.
4. Get to around 200 pounds again, currently 240.
December 24th, 2009 at 10:37 pm
2010 is going to be one of the most important years of my life.
#1.
I will be best father I can be to my little girl, Demiryn. (pronounced Da Meer In) She will not be here till early May 2010, but I talk and sing to her everyday, in her mommy’s tummy telling her how much I love her and how I can’t wait to hold both her and her mommy in my arms, at the same time. From now on the goals that I set have her in mind. I want to show her that I accomplished my dreams no matter how difficult they were to pursue. I refuse to have any regrets in life and I want to teach her to live her life w/o regrets.
#2
By the end of Feb. 2010 I will be owner and operator of my own gym. I will have at least 25 clients starting out and will have well over 40 by the end of March. My gym will be successful, not b/c of fancy equipment or high tech assessment tools, but b/c my clients are having a kick ass time training with me and each other.
I will teach them that losing fat and feeling great does not have to be as complex as conventional wisdom makes it out to be by taking them back 10,000 years to their primal roots where being lean and muscular were just the results of daily life.
I have spent the past 12 years lighting my own primal fire. Now, I will use what I’ve learned to help them ignite their own fires. Together we will rekindle their lives.
#3
By Feb 21st 2010 I will be an RKC instructor. I will amaze myself during my certification course by doing things I never imagined. I will be attentive and take notes on the lessons I receive from some of the top strength and conditioning minds on the planet. I will take what I have learned and become one of the top RKC instructors in Texas/
(I will be on the top ten instructor list hopefully very soon after that.)
#4
I will be stronger, faster, and better conditioned than I was the previous year in order to keep myself fit and energized for life as a parent, fire fighter, and fitness coach. I will set a great example for my daughter and clients.
#5
Before 2010 comes to comes to a close I will have competed in an event of my choosing and dominated it. (Tactical Strength Challenge, Urban Triathlon to name two)
#6
Post comments on the DC site to make sure Smitty is kicking ass towards his goal to get f**k’n ripped!
December 24th, 2009 at 10:38 pm
I will be able to do at least five handstand pushups with 50 pounds of weight attached, as well as one rep with 70 pounds attached.
I also will get at least three reps of pullups with 120 pounds attached.
I will do at least one muscle up within the next three months.
I will double over Deadlift 405 without any wraps, belt, etc.
I will write at least 3 scripts, and I will attain at least 20 personal training clients.
I will move to Los Angeles and establish my career as well as start the process of opening my own warehouse gym.
And I WILL do it all.
December 24th, 2009 at 10:39 pm
2010:
Winning record for the season.
10 one-armed push-ups each arm.
20 pistols each leg.
Be able to do a legit, full-out, legs straight, arms only planche.
Sub 7 minute erg time.
and maybe 3 one-armed chins each arm?
Start homework within 30 minutes of getting home.
Kick my grade up to all A’s by the end of the school year…
December 24th, 2009 at 10:51 pm
I want to make the roster of the Arizona Rattlers, which I will be trying out for the team on January 23rd, 2010. I also want to be the best defensive back in the Arena Football League.
December 24th, 2009 at 11:03 pm
I will reach 160lbs. I currently weigh in a little south of 140 and will hit 160 with a more or less equatable percent body fat by new years eve 2010.
I will deadlift 225 for 4 reps, double overhand grip.
I will bench 225 once.
I will squat 225 with no pads for 4 reps.
2010 is the year.
December 24th, 2009 at 11:08 pm
Add 10 lbs of muscle
Go from a 33 1/2 inch waist to 32
Weight train 3 days a week every week and do kettlebell and Intervals 2 times a week every week.
Get into the best shape and get as strong as this 54 year old can be.
Make a success of my new business so I can have the time and money to See as much of my grandchildren (number 3 due in January) as possible and be the best grandfather I can be.
December 24th, 2009 at 11:17 pm
Physical:
I will be able to complete 5 muscle ups
20 pullups without a break
Coaching:
Maintain good body language and turn mistakes into a positive by controlling what I can control.
Family:
Encourage sons by modeling good things for them to their mother. Pray for family daily
Spiritual:
Increase time with God through prayer
Read through the Bible
December 24th, 2009 at 11:21 pm
I am a 42 YO Blue Belt BJJ competitor. I compete in the adult division (19+) and have placed in three of the five tournaments I’ve entered in 2009. I’ve cut from 247 to 203 since March but am still carrying 17% BF. My training and competitive goals are as follows.
1. Continue to develop my mind
2. Improve body composition to 12% or less.
3. Win two tournaments at the 195 – 210 adult class.
4. Advance to Purple belt.
5. 10 Prone Pullups/ 25 dips/ OH Press: 225 x 3/
SQ: 375 x 5/ DL: 375 x 5
December 24th, 2009 at 11:34 pm
My first goal is to get waist from over 40″ to under 35″. I want to do this by my 55th birthday in June. I’ll use changes in nutrition, resistance training, and a combination of slow/moderate cardio and interval training. Along with this, I want to increase my lifts by at least 25% in the same time period. When these two goals are achieved, I’ll set more for the last half of the year.
Make life better for myself and my daughter. I’m a single parent. I must improve my employment situation, and it looks like self employment is going to be the route to take. I must increase article sales.
December 25th, 2009 at 12:02 am
To de-stress as much as possible
To avoid set backs in training due to work,kids,etc and just get out of bed at 5am and bust it out.
To continue with the nutrition program that works for me(paleo+IF)
To be the best possible husband and father that I can possibly be
December 25th, 2009 at 12:07 am
Hello Guys,
I am a third year student and an avid fan and (with all due to respect to weight training), promoter of bodyweight training. My basic goal is to build a good strong platform for being able to start learning Parkour, which needs good stamina and strength, and all my other goals revolve around it and here are they:
(The figures in bracket show my current status)
1)(a). I want to do 60 repetitions of Decline Finger Push Ups by March end 2010.(25),
(b) Followed by 10 repetitions of One Arm Push Ups by June end 2010.(0)
2)(a) I want to 25 repetitions of Standard Pull Ups by March end 2010.(7),
(b) Followed by 10 repetitions of One Arm Pull Ups by June end 2010.(0)
3)(a) I want to do 15 repetitions of Handstand Push Ups by February end 2010.(1)
4)(a) I want to do 100 repetitions of Squats by February end 2010.(40),
(b) Followed by 50 repetitions of One Legged Squats by April end 2010.(10)
5). I want to make my abdominals, pectorals and latissimus dorsi more visible by increasing lean muscle mass and reducing fat to under 10% (15%), and maintaining weight below 80kgs. (69kgs)
On Acheiving these goals I would reward myself with one Pull Up Bar and A Heavy Duty Resistance band for (a) goals and two Large sandbags for (b) goals.
And I know I will have to be like a Postage Stamp: STICK TO ONE THING UNTIL YOU GET THERE……………..
December 25th, 2009 at 12:09 am
My Goals 2010
1. Lose 50 lbs of pure fat.
2. Increase my workout PR’s weekly
3. Workout 4 days a week.
4. Nutrition is key to all of the above.
5. Meditation focusing on my plans and goal
I will do this and more.
First and most important after posting set target dates. Creating a daily plan and goals, weekly plan and goals, and monthly plan and goals.
I WILL DO THIS
Jason
12.24.2009
December 25th, 2009 at 12:18 am
1. Communication: Become fluent in french, and conversational in Brazilian Portuguese.
2. Keep my weight between 195-200lbs and obtain my first six pack. Must maintain this bf % for rest of calendar year. Diet has been planned with influence from Shelby Starnes.
3. Pull 600 again- previously obtained at bw of 230lbs. Current max is approx 530lbs.
4. Enter and win a minimum of two amateur mma bouts, establishing a win record of 2-0.
5. Continue my education of kineseology via Supertraining and other texts from Elitefts.com
6. Develop a .pdf file of my training methods for EFS.com to compliment nearly a dozen articles I’ve written thus far.
7. Find more time to better my relationships as friend and family member, and team mate to my mma training partners.
December 25th, 2009 at 12:31 am
I want to be able to deadlift 500lbs and do a proper snatch!
I want to expend my social network and go back to school to enter university.
December 25th, 2009 at 12:39 am
I am a full-time college student, and martial arts practitioner of over 15 years now. My goal is to continue being in the best condition possible in order that I can defend myself and my family if ever the time came. My goals are:
1. get more explosive
2. stronger
3. faster
4. eat better
5. drop 20#
December 25th, 2009 at 1:27 am
Goals:
To obtain strength levels before my motorcycle wreck. Be able to play with my daughter without getting gassed.
Strength Goals:
Deadlift: 500 Current: 375
Squat:400 Current: 325
Bench: 300 Current: 225
MP: 200 Current: 165
I will purchase a prowler when I have the funds. I will finish my workouts with a prowler push or pull. Until I purchase my prowler, I will carry around my slosh pipe for conditioning. I will also keep things simple and strong in the gym for 3 nights per week (Monday, Wednesday, Friday). No more missed workouts just because of blah blah blah. This is the year that I WILL NOT LET ANYTHING STOP ME. NO EXCUSES.
Thanks
Eric Davis
December 25th, 2009 at 1:34 am
Broad goal:
Continue recovery from spinal reconstructive surgery (4 months ago), and ‘get back in the game’. I haven’t trained for 1.5 years due to the injury, and lost around 20kg of muscle.
Specifics:
Pull ups.
Now – 5-6 reps with blue band assistance
2010 – 5+ reps with 10kg added weight.
Dips.
Now – I do ring push ups! Never been very good at dips.
2010 – 5+ reps with 15kg added weight.
Pistols/one-leg squats.
Now – Can not complete. Partial numbness/weakness in ankles (spinal injury) doesn’t help.
2010 – In a past life 3+ years ago, i completed fifty (50) each leg. My current goal is to be able to do 10 each leg, free standing.
Hip-Belt squats.
Now – No equipment, but soon, soon.
2010 – 15+ reps with 150kg
Bodyweight.
Now – 92kg (after 20kg lost)
2010 – Maintain, or drop. I have no excuse/need to bulk.
Conditioning.
Now – 2 sessions a week.
2010 – Complete and maintain 3 sessions a week.
HOW?
3 days strength. 3 days conditioning. 1 rest.
High volume work (I enjoy ladders, ala Pavel Tsatsouline), with a high commitment to recovery tools (Foam roller, ‘the stick’, skins, good eatin’). Conditioning work is primarily Ross Enamait’s GPP, minute drills, etc.
Equipment:
- Rings
- Bands
- My body
- 10kg weight vest
To build/buy:
- Dip Station (rings are bloody hard)
- plate loader for hip squats.
December 25th, 2009 at 1:34 am
My goal for 2010 is for me to get rid of the rest of the unwanted fat. I am 54 years old, have 2 bad shoulders and 2 bad knees but I just started weightlifting and everything has held up. After about 2 months, I am already close to 300lbs for reps on the bench press. 3 years ago, I was just south of weighing 400lbs. I am about 280lbs. now. I haven’t really lost any weight since I started weightlifting but the clothes are fitting better. I have the eating under control but I am not burning fat fast enough so I will be adding 30 to 60 additional minutes of cardio and interval training each day. I have never felt so strong before. I would like to be lean and strong but if I end up staying big (but with a much smaller waist), that’s good too. I am no longer afraid to lift weights (that was a huge hurdle) and I want the legs to get stronger too so that I can start running again (still afraid of falling). 2009 was a great start. But 2010 will be a year of great accomplishment. I’m just too motivated now.
December 25th, 2009 at 1:38 am
Be a stronger human being in and out of the gym.
Focus on training. Anything is possible. I WILL gain 75 pounds on my overhead press by April and 100 on my bench before June.
I will lift a 350+ lbs. gym stone from the floor to my shoulders by April.
December 25th, 2009 at 2:08 am
Squat-335
Bench-275
Deadlift-485
Military Press-150
Clean and Jerk-215
One Arm Clean and Press-65
Deadline-February 20
Get down to 10% bodfat at 185
Deadline-February 13
Compete locally again in MMA before March 18
Obtain personal trainer certification before March 18
December 25th, 2009 at 2:15 am
My first goal is to quit smokin’!
Second: to begin my Strength Training Journey with 8-12 weeks bodyweight training (or til’ I get at least 20 chin ups/25 dips/50 push ups/50 pistol squats & 5 handstand push ups),than start with MGS (28 weeks)!
After I complete MGS I start the Advanced Program of it (16 weeks)!
When I accomplished that I create my following plan with Wendler’s 5/3/1 and hypertrophy phases and 1-3 days of power conditioning depending on my bodyfat!
Third: Starting to belief in me and the program!
I wish all you guys the best for the holidays and the new year!
And the strength & confidence to accomplish your goals!
December 25th, 2009 at 2:26 am
My goal is to gain lean muscle whilst still training alot in mma. I also want to increase my lifts:
current
squat: 220glbs for 5
Deadlift: 224glbs for 5
Bench: 143lbs for 5
atm I am 138lbs and my goal is to walk around 155lbs and increase my lifts to
squat: 286lbs
Deadlift: 286/308lbs
Bench: 155/175lbs
Also I want to win my first amatuar mma fight!
Happy holidays everyone and have a great new year!
December 25th, 2009 at 3:02 am
Squat double of my bodyweight x30 330 lbs
deadlift 3x of my bodyweight 500 lbs for 1 rep
handstand push up and muscle ups
snatch bodyweight
clean 220 lbs
overheadsquat my bodyweight x 30
do a lot of sprints, runs, farmer walks, stone lifting, rope climbimg,
build 22 lbs of muscle in the next 12 month
my partners: diesel crew, dan john, dominik feischl, marty gallager, gym jones, my wife, my kids
!!! I have no training partner only my iron and my mind, so i train the last year with great succsess. !!! 4 to 5 times a week, no injuries, no compromis, no excuses, in winter dez. 2009 -20 degree celsius the iron stick an my hands !
Go for it ! do it ! like a king ! like a peacefull warrior !!
Peace Love and Respect to all of you who wants to grow PHYSICAL and MENTAL
I think I´m the first strenght coach in austria who walks this way !
December 25th, 2009 at 3:12 am
first i want increase my vertical jump so that i can reach 10′
achieve a gymnastics planche and iron cross. (hold it for atleast 5 seconds)
by June 2010
second increase my bench press to 250
squat 315
power clean 225
bent over row 225
weighted pull ups to +125
by june 2010
lastly to concentrate on takedowns at MMA practice and legitimately takedown M. Padykula by June 2010
December 25th, 2009 at 4:00 am
Hit over 150 reps in the Secret Service Snatch Test with a 28kg Kettlebell.
Using the following as progression:
- 22lb sledgehammer work
- intense circuits of 90lb dumbell snatches and burpees
- TGUs for muscle endurance and core, shoulder stability
- hill sprints with thick rope work at top and, or dumbell work
Deadline for my attempt = March/April
Other personal training goals:
- complete five full rounds of the “MAgic 50″ using the 90lb dumbells.
- Finally, snatch my 110lb dumbells for reps and sets
- Tonnes of Kroc Rows
- Sandbag loading 110lb
Keep following Diesel Crew and Dan John and just try to keep improving as a person in general. That’s it!
Have a good one everybody!
December 25th, 2009 at 4:12 am
Nice..I was watching Gama fitness last week and have written 10 goals that I want to accomplish, i have put this in my ipod and read this everyday..and on the list top 3 are:
1. Overhead press 90lbs Dumbbell over head.
2. 10 perfect pullups.
3. Hand stand pushup
December 25th, 2009 at 4:20 am
I have several different goals during this year. First off, I will continue to train and eat like a madman until the end of february.
At that time I want my BW to be at least 90-92 kg (87 now). And I want to bench 115kg, deadlift 180kg and squat 140kg (my knee is messing with me though).
After I’ve finished my mass gaining phase, I will continue to train for strength and start my cutting phase. I will then lower my body fat and my goal is to reach 82-85kg and keep my strength.
Current stats:
Bench: 100kg x 2×4 reps
Squat: 115 x 15 reps (before knee injury)
Deadlift: 165kg x 1 rep
BW: 87kg
Goal before I start to cut weight:
Bench: 115kg x 1 rep
Squat: 140kg x 1 rep
Deadlift: 180kg x 1 rep
BW: 90-92kg
Goal after my cutting phase:
Strength stats: (same as above minus 5kg/each)
BW: 82-85kg
- I will end the cutting phase when I’ve reached my BW. Up to me how long it will take.
Goal until 2010:
Bench: 125kg x 1 rep
Squat: 160kg x 1 rep
Deadlift: 220kg x 1 rep
BW: 86-88kg
Hope you all have a great holiday
Or as we say in Sweden;
God jul och gott nytt år
December 25th, 2009 at 6:33 am
My goals:
1.) Stay Injury Free
2.) Attain a Body Weight of 190 lbs (Currently at 195 but I’d like to be leaner).
3.) Get my Deadlift from 475 lbs to 525 lbs.
4.) Get an Overhead Squat of 200 lbs. Currently at 185 lbs.
5.) Do a strict Overhead Press of more than my Body Weight. Currently I can press 185 lbs.
6.) Build a strong core.
December 25th, 2009 at 7:32 am
Hiya guys,
Goals for 2010
Deadlift of 210kg in IPFPA single lift competition in January.
Be consistent in adding weight to my Bench and squat this year with my goal to compete in a full powerlift competition with the IDFPA.
Really work on getting stronger this year while improving fitness and flexibility.
I’m an over 40 novice. Happy Christmas guys.
December 25th, 2009 at 7:46 am
Win a gold medal in BJJ (senior 1 and weight class TBD) at the Pan Ams or Internationals.
Be the best father and husband possible.
December 25th, 2009 at 7:47 am
Would like to add a big thank you to Smitty for providing some incredible instruction and motivation. And Brad of course… man is a beast ..
December 25th, 2009 at 8:12 am
Have single digit body fat by april 18th.
Squat 175kg by the end of the year
December 25th, 2009 at 8:25 am
hi my name is helmi el far i actually did this one year ago
and i lost wieght about 50 pounds i got from 210 pounds to 163 pound and i joined a track team and cutrntly i have a record of 11.83 at the 100 m and my goal this yeqar is to get under 11 sec i know this might be out of the site contex it’s all about strength but thats my goal
December 25th, 2009 at 8:43 am
MY GOALS for 2010 – MY VISION QUEST ?( my fav movie of all time )
lose 40 + lbs. Drop from 292lbs + to under 250lbs
Deadlift over 500lbs , Squat over 500 lbs , Bench press 300lbs.Enter my first strongman contest DESTROY atlas stones & farmer walks . Make my BRUTAL-EYZER my worse enemy.and destroy that.
Last But not least . Post vids and hang out here more
HAPPY NEW YEAR TO ALL !!
Brutus
December 25th, 2009 at 8:45 am
Almost forgot. By years end I’ll be 44 yrs young. And I only train in my garage gym BRUTUSPLAC
December 25th, 2009 at 8:46 am
First – Not acquire any more injuries. Also, Stop making excuses for missing out on training days.
Second –
Squat 315
Deadlift 405 (double overhand)
Correctly learn the snatch and clean and jerk, and perform them at bodyweight
Close the CoC #3 (and possibly certify by the end of 2010?)
Third-Get my bodyweight up to 180 pounds and keep it there. Some pounds have slipped off me since starting a new job and trying to re-plan my gym time.
Fourth- Make sure everything I spend my time on is something i’m passionate about. And of course, be good to everyone in my life.
Best wishes for everyone’s goals.
Ben
December 25th, 2009 at 8:51 am
Compete:
- In atleast 2 Strongman Contests as a 230 Light Weight
- Prepare for first Highland Games
Train:
- Start sprinting again, by implenting it into my Dynamic Days, or Event Days when Strongman Training
Do it Today:
- Stop procrastinating about things I can do tomorrow, when I have time and am capable of doing them today. Apply to all aspects of life.
December 25th, 2009 at 9:09 am
My Goals for 2010:
523 Squat and 607 Deadlift in the 220 class at 100% Raw Powerlifting comp on March 20th. Both will be good for open state records and age group national records. Longer term goal is to break the open national records.
Win North American Strongman Nationals in October/November. I have already qualified, will be training hard. This goal is most important to me.
550 Squat and 650 deadlift by the end of the year.
Add 10 solid pounds and easily stay at 230lbs without being a fat blob, keep my conditioning up.
December 25th, 2009 at 9:55 am
My 2010 Goals
#1 To reach a weight of 180 lbs. How am I going to do this eat lots,lift heavy.
#2 Bench press 300 lbs. same as top.
#3 Deadlift 450 lbs. same as top.
#4 Increase my income.
December 25th, 2009 at 10:00 am
My Main goal is to get into fighting shape and be able to perform great in all aspects of fitness. I would like to be able to also have a six pack someday also!
December 25th, 2009 at 10:37 am
start amd and finish it without missing a workout
and start mma training
December 25th, 2009 at 10:51 am
My Goal this new year is to first of all bulk up and increase my muscle mass by atleast 20 pounds then get shredded to get that ultimate lean and muscular look….
My current weight is 155lbs and i aim for at least 175 lbs…!!!
I have gained a lot of fat during the last 6 months and i plan to lose the fat and gain lean muscle and i want to be a superman, at least a small percentage of him by the end of 2010…!!!
This is my aim , inshallah i WILL conquer it!
December 25th, 2009 at 11:33 am
I want to improve, plain and simple. My life, my knowledge, my strength, my conditioning. This coming year, I want to better myself, in every way I possibly can. But to be specific with example, go to university, 315 squat, 185 OHP, and build up to a 12km in an hour again.
December 25th, 2009 at 11:36 am
1. I will see my abs by my 44th birthday (6.29.10), and none of that “in perfect lighting, just finished a workout and out of the shower) crap. I mean any time, day or night- they’re there.
2. I will improve at doing pullups. This one could be easy as I currently SUCK, but I need to get better. First up is figuring out where in my apt building I can do them, next will be setting up a slow n steady routine.
December 25th, 2009 at 11:57 am
Goals for 2010:
1. gain additional muscle weight of 15kg to reach 75kg body weight with lean muscle
2. bodyweight exercises:
pullups: 50 in one rep
pushups: 100 in one rep
squats: 100 in one rep
3. weights:
deadlift: 100kg
bench press: 40kg
December 25th, 2009 at 12:03 pm
a different path…possibly a similar result!?
my “goals” and how to accept them…
Nothing to attain
Awakened
True to my-SELF
Unity
Relevent to here & now
Absence of resistance (stress)
Love
December 25th, 2009 at 12:22 pm
For the 2010 i want to be at the top of my game and get into the union rubgy team that will play the national unions tournament.
To acomplish that i will work on my strenght, power, endurance and speed. using lots of techniches shown here at diesel crew.
best wishes
Ricardo
December 25th, 2009 at 12:47 pm
2010 Goals
Live up to the name Powrbuilder which means Powerlifter/ Bodybuilder by accomplishing 2 huge goals……one in powerlifting and one in bodybuilding
1. Win the USAPL Raw National Powerlifting Championships in 2010 ( came in 2nd in 2009) July 16-18, 2010….by posting a total of over 1400+ drug free and RAW at 198 pounds age 48 by then
2. Win my natural bodybuilding pro card in the OCB by winning the Masters division at the OCB Yorton Cup on October 23rd, 2010.
December 25th, 2009 at 12:50 pm
1. To get leaner. Currently between 18-20% bodyfat. Increase muscle tissue by training heavy, and eating more.
2. Train more clients. Learn more from Smitty, and other great strength coaches. Attend at least one seminar, and read, read, read!
3. Take Calculus, and start the process of applying to engineering school.
4. Enjoy my kids. They are growing up so fast. Take more pictures, and videos of family.
December 25th, 2009 at 1:32 pm
My Goal is a 1500 raw total @242
Goal Deadlift 635
Goal squat 515
Goal Bench 350
Currently
605 Deadlift (Pr was 620)
500 squat
335 Bench
Finishing The Coan Philipi routine for the alleged 25lbs on deadlift (working well so far), smolov jr. intro cycle for squat and for bench to get the extra weight for my first meet on January 31st if I can make it out to Pennsylvania and hit a 1500 total I will be exceptionally pleased and I believe it is possible
and Merry Christmas to Everyone
December 25th, 2009 at 1:36 pm
Last summer, I had a pneumonia wich really got me out of shape compared to before. I lost 20 pounds in 2 weeks, going from 210 with little fat to 190, and by the end of the summer i was back 210 but hadn’t trained or hadn’t played sports, so it was a pure 20 pounds of fat. right now, I’m going trough s brutal training to get back in shape, and be back brutal for my rugby season next summer. my weight as of now is 220-225pounds, but I do have some fat to loose, im far from being a fatty but working in a bar and drinking beer as it’s effects!
luckily I’m only 20 so it could be worse… So anyways, im looking forward having a 6pack again, so that means loosing probly a 10-15 pounds of fat, but getting my weight up to 230, benching 3plates again since i used to do it before the summer started! I also want to be in my best overall shape of speed endurance and strength ever, so I’m gonna have to hit the gym real hard for the coming months, and also do lots of sports!
December 25th, 2009 at 1:38 pm
oh and I forgot to mention, I started my training again in december, and I’m giving myself till march-april to reach my goals, and I’m looking forward benching 3plates for 8reps, not just max
December 25th, 2009 at 1:42 pm
Hi Smitty,
Lower body fat, loss weight (10 lbs.) and improve my overall eating program.
Fix some of my nagging injuries and I would like to deadlift 300 lbs. this year at 125 lb. bodyweight.
HAPPY HOLIDAYS!
December 25th, 2009 at 1:45 pm
Fat loss. I know I need to do it, but I love to eat.
It sucks because I’m strong and in good shape. And, as the years go up, I know it is much better for overall health!
For me deadlifting with lots of chains is fun, trying to lose 10 lbs. is as close to being in hell as I can imagine.
DEFINITELY LOSING WEIGHT!
December 25th, 2009 at 1:51 pm
For 2010, I want to increase my muscle mass and change my family’s eating habits for the better. I spent 2009 in and out of the hospital with kidney disease, and am now on the mend. While I lost the last pesky 10 lbs, I am now a “skinny fat” person. Need to rebuild the muscle I had accumulated in 2008.
In order to accomplish these goals, I will hit the gym 4 days a week, lifting heavy and getting rest and proper post-workout replenishing. As for the eating, we will plan menus in advance, purchase more fresh and organic items, and stop bringing the junk food in the house. I have already purchased a couple new eating healthy cookbooks and drooling over some new dinner ideas.
I plan to track meals and workouts in a new journal waiting for 1-1-10 to arrive. I will be cleaning out the fridge and cupboards this week, donating foods that I know we will not be eating and reviewing all of my bodybuilding magazines and ebooks. I will also be making a “vision” board with pictures of where I want to be. And every month I will taking pictures and measurements and adding to my journal.
In 2008, I was able to drop 8 lbs. of fat and increase muscle and strength, at the age of 42. I had previously been a cardio queen, but flabby and all that changed by writing my goals and tracking my progress. 2009 was tough, and I suffered for it. I am ready to go for 2010, and cannot wait to see the transformation.
The eating better has come about because while I was suffering health-wise this year, my 17 year old decided he wants to go into the military next year and needs to whip himself in shape, and my husband is worried about heart-disease as he nears 50. As a family, we want to get healthier (and having a brand new grandchild born a couple of weeks ago is a bigger incentive) and more active.
2nd
You are going to make small goals that are SMART.
Specific
Measurable
Attainable
Relevant
Time-Measured
December 25th, 2009 at 2:05 pm
How do you do this compatetion?
December 25th, 2009 at 2:21 pm
Complete the built like a badass programme
To bench press 225 lbs within the next 3 months currently at 192
To get regular clients as as my new job as a personal trainer and try and get people to train hard (unlike mosr people)and come accross to my way of thinking.
Make a start on my own ware house gym business.
Happy christmas
December 25th, 2009 at 2:22 pm
Hi, thanks for this oportunity to start making some goals for the 2010.
Goal #1 To be ranked top 10 on the wta
#2 To live with my partner
#3 top shape at 15% body fat
#4 Eat organic, whole, raw foods
#5 Learn french
THANK YOU:
December 25th, 2009 at 2:54 pm
My physiscal goal is to lose 5 lbs of fat and gain 15 pounds of muscle. This will be accomplished by the end of June.
Financially, I will earn 20,000 dollars this year in my new business.
Success in these two areas will give me greater confidence and will allow me to be an example to my five sons.
Talk to you in a year with proof of my success!!
Alex
December 25th, 2009 at 3:00 pm
For 2010
- Get ripped by January 17th (the completion date of doing the V-Diet, currently on day 6)
- Start competing: I want to be a paid, sponsored athlete so I have to start competing. At least 1 powerlifting competition this year. If I like it, I’ll continue, otherwise I’ll compete in O’Lifting or Track
- Get my numbers up: after I finish leaning out, I can focus on gaining and performance eating the smart way. Currently my PRs (DL – 405#/ BS – 365#/ BP – 265#)@ 166#
Where I want to be: DL – 500#/ BS – 450#/ BP – 315# @165#
December 25th, 2009 at 3:22 pm
My goal in 2010 is to become the first Canadian Master of Sport in Kettlebell Lifting (biathlon).
My other goals include hitting 120 jerks in 10 minutes (2x32kg) and 160 snatches in 10 minutes (32kg).
Eric
December 25th, 2009 at 3:41 pm
Deadlift 550 at BW of 195
Chin Up 90 lbs of extra resistance x 5
December 25th, 2009 at 3:57 pm
I play football in Germany and dont know the correct english description, but in Germany we have many divisions. Actually I play in the fourth of ten divisions and I really wanna win a lot of games this year to reach the third division with my team (www.cologne-falcons.de)
Specific Goals:
To get there I really wanna make some changes and work hard on me!
1. I will gain some muscles and reach 90kg (~200lbs) bodyweight
2. I will consolidate my position in the team as a WR
3. I will reach 120kg Bench (act. 100kg), 180kg Deadlift (act. 165kg) and 140kg squat (act. 127,5kg)
These are my main goals for 2010! I wish everybody to reach their goals and great job smitty, as usual!
December 25th, 2009 at 4:21 pm
I compete in bench-only, masters M-4 @ 275lb class.
Goals: Bench 200 Kilos
Work smarter and harder all year.
Help my training partner hit a 600 bench.
Be a better husband, father, friend and employee.
December 25th, 2009 at 4:53 pm
My goals for 2010.
Personal goals:
Full recovery from injury last year. Nov. ’08 I had surgery to re-attach my right pec major which I blew out going for a bench press single. During my rehab I separated my right sterno-clavicular joint and one of my therapists was able to pop it back into place.
I was just cleared this past week to resume regular pushups, so my first goal is 100 pushups. Then I can resume pressing but only floor presses.
I will floor press 260 because it was 255 on the bench that blew out my pec major.
Squat 350 single / 315 for 10 reps (current single 275)
Deadlift 350 single / 315 for 10 reps (current single 275)
Power Clean 225 (last year 200 the day before I blew out shoulder)
Split Jerk or Push Press 225 (maybe I’ll just make it a Clean & Jerk)
Chinups and Pullups my age (currently doing 30 each)
Pistol Squat x5 each leg
Handstand/Press freestyle (not against wall)
Mile Run under 6:00
Strongman goals:
Clean & Press our 125-lb Sandbag x3 (bag aka “The Slug”)
Lap-Lift/Deadlift our 178 lb rock
Flip “The Beast” our 700-lb tire (currently get it to my thighs)
Business goals:
Obtain following equipment for our high school weight room where I train the varsity & jv boys:
Prowler (2?)
Glute-Ham raise
Chains
Bands
Power Cage
Find a way to decrease my regular job (Physical Therapist) so I can give more time to the athletes at school. This is as much a $ factor as it is a time factor.
I will turn 46 in April and this will be the best and strongest year of my life (so far!) When the boys in the weight room call me out on something (“let’s see if you can do it coach!”) I will make them cry for it by crushing them.
Thank you Smitty and Diesel Crew for this forum. You inspire me and all these others to do more and be more.
God Bless,
Brian
December 25th, 2009 at 4:57 pm
Sorry, you wanted specifics. To reach 200 kilos (I’m around 180 kilos right now)here’s the plan:
Really hit lockout strength with a raw 10×3 program rotating Floor Press, Rev-Band BP, Floor Press w/Bands, De-load 4th week with DB Flat Press Rep-Max.
Using the 10×3 again for tricep strength (same weight all sets at 70-85%)use JM Press, Rev-Band JM Press, 1-Arm Rev-Band JM, and Seated Pin Press. Using 1-Arm Incline Extensions as a finisher, 1 set to near failure adding weight when getting 20 reps.
Hitting upper-back with 8 sets of 10 on main movement then a “pre-hab” type movement for 3×12.
Really learn technique. Use video to watch my form.
Train, eat, equip, and supplement like a champion bech presser. Hit 200 kilos so I can establish 500lbs as a legit goal.
God Bless and Merry Christmas!
December 25th, 2009 at 5:04 pm
Goals:
1) Regain body composition that I had before Ranger School.
2) Be at 200 pounds and 7-8% body fat
3) Win the All Army Combatives Tournament
4) Compete in at least two more MMA competitions
5) Be a better Christian, boyfriend, friend and officer
December 25th, 2009 at 5:42 pm
I crushed my 2009 goal by losing over 40 pounds of fat, so this year i’m going after muscle! Just like 09 I’m going to crush my 2010 goal of gaining 20 pounds of lean muscle. I’m going to eat clean healthy food like a mad man and do heavy lifting three days a week every week. It is officially on!
December 25th, 2009 at 5:49 pm
Fitness Goals
- Make every workout intense, and to push through those lazy days.
-Avoid distraction in the gym as it disrupts my ability to achieve a good workout
-Bring my bench back up to 80kg and soar above that.
-Focus on good form before I get cocky and bring up the weight
-Maintain my clean record of no injury in weightlifting.
-Continue balancing the focus between muscle groups
-Maintain the cleanest diet possible, with minimal junk food and no alcohol
-Change my diet during school days to a higher protein one.
-Never neglect Cardiovascular health.
-Continue trying to pack on the muscle, and get some ripped abs by January 2011.
Schooling
-Study throughout the year, not a few weeks before exams
-Achieve high in all subjects
-Balance Social Life, Fitness and School
-Prioritize
Work
-Become more skillful and efficient
-Because of this, Hope for a payrise
-Continue going to work with the mindset of ‘I want to improve’
Home
)
-Continue maintaining a clean room
-Continue helping around the house
-Drive more often with dad so i can get some good hours
down by August 2012 (18=License!
(Goal for December 2010, 100hours)
Thanks for doing this diesel crew!
You have inspired me to attain as many of these goals as possible! I have printed them out and stuck them on my desk and i shall tick them off when they are completed!
Have a Merry Christmas and a Happy New Year!
Dean.
December 25th, 2009 at 6:02 pm
-Increase wrist strength as evidenced by levering my 12 lb. sledge to nose freehand and begin work towards the 16-pound sledge
-Get my GripBoard MM0 certification (learn to set a gripper; strength is already there)
-Close my COC #4 gripper choked at parallel
-345+ lb. 2-inch axle DL
-235+ lift (in plates) on my old Rolling Thunder handle
-210+ lb 2-hand euro-pinch
-set of 50 parallel bar dips
-increase BW to 185 lbs.
-show progress towards getting a rafter pull-up brief hold to rafters at least)-get a rafter or 2 to put on top of power rack or…?
-may revise in the next week or two as this is from the top of my head to support this excellent blog.
December 25th, 2009 at 6:46 pm
G”Day Crew,
2010: (1) Build to 10 consecutive muscle ups
(2) Develop my business’ productivity and success
(3) Spend more time with my family
(4) Go on a surf trip on a remote island somewhere new
(5) Enhance my strengths & improve on my weaknesses
Happy holidays,
PK
December 25th, 2009 at 6:47 pm
1. Get completely JACKD
2. Bench 300
3. Bulk up arms more
4. Lose 10 lbs of fat, gain 15 back in muscle
December 25th, 2009 at 7:57 pm
Goals:
-Get back into grappling
-Lose 30 pounds of body fat and gain a good amount of muscle mass
-Do better for my second semester of college
December 25th, 2009 at 8:06 pm
1) Be a solid 90kg
2) Lift pain free (getting over patella knee pain with a lot of rolling and mobility)
3) Total over 600kg raw
4) Take the British U23 90kg raw bench record (149kg right now)
5) get halfway through my PhD
BOOM
Dave.
December 25th, 2009 at 8:09 pm
Double 24k kettlebell snatch to overhead squat/deep long o.h. split squat, this drill for reps!
I weigh 147 and stand 5’10″. I want to be a solid 160 lbs. year round.
Rock out 50/50/50-chins-knuckle push ups-50 of anything with the 50 lbs. kettlebell no breaks.
Splits, any and all types!
December 25th, 2009 at 8:33 pm
I have several but here are the most important
1). Get my weight up to 185lbs and not just water weight my actual weight
2) Bench 200lbs for five reps
3) Bigger legss
4) incorporate the mace in more of my work outs
December 25th, 2009 at 9:31 pm
I started off as a scarny 120 pound kid. Now im now im 170 a year later with a deadlift of 375, bench of 225 for 5 reps, and a squat of 250 for 4 reps. My goals and visions for 2010 are to be able to deadlift 550, bench 315 for reps, and squat 350 for reps and do loads of bodyweight dips, pullups and handstand push up. Plus get to 200 pounds and ripped and looking good
Happy holidays everyone
December 25th, 2009 at 10:39 pm
Goals for 2010
Specific: I WILL HAVE a 1300 powerlifting total in the 198 weight class by this time next year. I will be well on my way to elite status, and nothing will stand in my way.
How I Will Do This: I will have complete focus each time I step foot in the gym, and will do everything I possibly can outside the gym to make this possible.
I will look for help whenever I need to, and listen to my body, noticing what it needs.
There is NO reason why I will wait until the new year to crack down and begin my journey. By submitting this, I have committed to this, and made a promise to myself that I won’t allow to be broken.
December 25th, 2009 at 11:05 pm
Love what I see here. Everyone getting their goals down for the public to see and hold them accountable. Here are a couple of mine.
April TSC numbers:
DL 550 (30lb increase over my best)
32kg 5 min snatch test – 100 reps (did 75 last time)
pullups+10kg – 16 reps(did 12 last time)
Bend the Ironmind red nail. I didn’t reach this goal in 09 but it will be bent in 2010 and I will certify.
I’ll be an assistant instructor at the April RKC certification in St. Paul. I would like to complete the Beast challange at that time. That would be a 106 lb kb military press, pullup + 106lb and pistol holding a 106lb kb.
Other goals are to practice ZHealth and JM drills daily for better health, recover and movement.
My best to all of you in 2010. Make it your best year yet.
December 25th, 2009 at 11:09 pm
Goals:
210 lbs
9% body fat
December 25th, 2009 at 11:27 pm
402# 1″ vbar
400# DO axle DL
Close CoC #4
Deadlift 500#
Finish top 3 in a grip contest
Finish top 5 at US Grip Nationals or Gripmas
December 25th, 2009 at 11:27 pm
Forgot: 2 hand pinch 225#
December 25th, 2009 at 11:31 pm
Bench my bodyweight for 28 reps (half my age)
Take the Masters Over 50 and maybe Masters Overall at the L.A. Bodybuilding Championships on July 24th, 1 week shy of three years after major back reconstruction surgery!
December 25th, 2009 at 11:37 pm
Though I will be sitting down and making some more specific goals for 2010 this week, this is what I have so far.
Get Ripped! I have gotten to low body fat before, but never ripped this will happen by mid summer (Late June)
Then totally change gears and compete in my first strongman competition, late part of the year. I have a ways to go before I get strong as I want, but will try me hand at a local level late this year.
Have many business related goals, too many to lost. However, increase popularity and traffic to my websites. Make my Thera-Strength Program and manuals a huge success.
December 26th, 2009 at 12:09 am
I will be 50 Years old April 19th. I want to Bench Press 300 Pounds on that day. If I don’t do it now, I never will..
December 26th, 2009 at 12:24 am
Goal: Bench 200lbs by the end of 2010 and get into university
.
December 26th, 2009 at 12:27 am
my goal is to compete in the american strongman competition this jan in missouri. i ve been working y core like never before and plan on meeting my goals and surpassing them 100reps bench each day one off every three , 100 m.presses , 100 hammers , 100 squats (all heavy) 100 sit ups, 100 deadlifts,(8-10min each) and 4 min sprints. Wish me Luck at the games.
greg jenkins virginia, il
December 26th, 2009 at 12:43 am
Lose 15 pounds of fat while gaining 2-5pounds of muscle. Start for rugby. Max the PRT.
December 26th, 2009 at 12:49 am
1. By the end of Spring semester get to 220 pound bw.
2. Crush the #2 grippers.
3. Squat 300 with no belt.
4. Deadlift 500
This next semester will be serious business. School, Gym, Food. I’ve been weak for far to long.
December 26th, 2009 at 12:50 am
My first priority is to work on improving my heart health. I will find and work with a cardiologist and a nutritionist. I am planning to drop my bodyweight to 170 lbs. but the bodyweight poundage is not as important as the the blood pressure number. I am shooting for 110/70. Once I establish my resting heart rate and my bodyfat percentage I will set goals for those also. I will have bloodwork done on a regular basis to watch my cholesterol and triglycerides. While reaching the goals I have listed I will also drop my waistline to 34″.
As far as lifting goals, I am seeking to deadlift 405, do 12 full dead hang pull-ups, power clean 200 lbs and overhead press 200 lbs.
My kettlebell goals are to be able to do the competition lifts for the full 10 minutes with the 53lb. kettlebells. This includes the long cycle clean and jerk as well as the biathlon (snatch and jerk).
I will finish reading Atlas Shrugged, I will read Thoreau’s Walden, and I will read the New Testament.
I have sat down with a calendar to plan my training; experimenting with my layman’s understanding of block periodization and Wendler’s 5,3,1 system. For the first time in many years I will enter the gym knowing the movements I will perform and the sets, reps, and weights I will use. Because of the written plan and written goals I will be able to visualize each lift and succesfully complete it many times before ever touching the bar.
Currently I am in a rehab/recovery phase of training. I am rehabbing both a torn rotator cuff (again) and a broken right foot. The plan I created on the calendar begins January 4, 2010. I will be keeping track of my results in a journal and on video. My intention is to post the results on my blog http://www.bmanswug.wordpress.com.
December 26th, 2009 at 12:52 am
Goals 2010:
By God’s Grace, I will: Build myself and my two companies by becoming a personal development master, ruthlessly applying true principles, enthusiastically supporting and encouraging those I work with while motivating and teaching others to take the actions necessary to achieve their dreams!!
At age 39 I will compete in my first body building competition in Barbados, June 12, 2010!
I will speak Spanish by the end of 2010 using Rosetta Stone
I will attend at least two Anthony Robbins events starting with one in March
I will do the splits by March 2010
I will close the COC #2.5 by June 2010
I will do a press handstand on the ground by June 2010
I will read 30 good, life changing books by Dec 2010
I will meet Smitty and Jedd in person by Dec 2010
I will take my wife and six beautiful children on at least two 5 star vacations in 2010
Thank You for all that you do!!
December 26th, 2009 at 1:21 am
Really dude. I like it. Definitely like this.
And I’m gonna put something big out there, cause I want this to happen in 2010.
I’m going to start 2 businesses.
One performance gym in Iowa. The east coast seems to have tons of success with the shit. It’s time some tough Iowa farm boys start showing off their diesel too.
The other is some stuff online. Keep you eyes open man.
I just want to give back. Especially to those kids that have dreams of greatness and winning moments. The ones that deserve it deserve programs and systems that work for them.
I also want some financial freedom, and leave the broke ass lifestyle behind.
Hope you and your family had a good christmas.
By the way, when you gonna give your opinion on the Rear foot elevated split squat Boyle’s going nuts over?
December 26th, 2009 at 1:26 am
1 Loose 20 lbs. 2 close the #4coc. 3 25 dead hang pull ups 4 walk 1 mile on my hand with the allen core wheel nonstop. 5 win another old timers wrestling tournament. For the record I’m 43. I will work my ass off to set an example for my athlete’s. Merry xmass to the deisel crew!
December 26th, 2009 at 2:07 am
Smitty
2010 will be a huge year my friend
Grip:
Finger lift, Ring, Middle: 500lbs
Finger lift, Ring, Pinkie: 300
Finger lift, Double bastard, Middle: 300
Finger lift, Double Bastard, Pinkie: 200+
5/16 Stainless Steel- All three styles (Shiny BIEW)
close 3.5 C.O.C.
350 2″ Vertical Bar
425 1″ Vertical Bar
Pinch 45′s
Lift the blob with two finger
Overhead
BW OvSq 20 reps
300 strict axle press
Snatch 75/75 with 32kg bell
Long cycle Clean and Jerk 75 reps 32kg bells
Others: Free standing handstand push ups- i need 1 LOL
20 strict pull ups @240BW
Muscle up,if you can get it, I can get it
get better every day
December 26th, 2009 at 2:49 am
I want to radically change my workout routine. I want to puke after a workout, I want to push my body to the limits. In the process I hope to continue gaining muscle and get ripped at the same time. I will be studying abroad in New Zealand starting in the middle of February and will be adventuring there for 5 months. I want to be in top physical shape beforehand.
December 26th, 2009 at 3:19 am
From a physical standpoint I want to lose the little fat of fat I still have around my mid section, then put on 10-20 pounds of lean muscle.
From a training standpoint by the end of 2010 I want to Deadlift 170 kilos, Squat 135 kg and Military Press 90 kilos.
December 26th, 2009 at 3:23 am
Davie personal fitness goals for 2010
Physical appearance
stronger
leaner
visible abs muscles
triangulated
-10% body fat by April 10 2010
Physical Appearance
stronger core muscles
+ 10 chin ups
+ 10 pull ups
+ 100 push ups
Complete the TRX 40/40 challenge
+ 10 single arm 32kgs kettlebell snatches march 20th/21st
+10 dbl Kettlebell 32kgs overhead press by march 20th/21st
Dbl 32kgs Turkish sit up
Dead lift bodyweight for +10 reps
Be able to execute a full pistol squat on each leg by march 20th/21st
December 26th, 2009 at 7:13 am
In 2010 I will be 240 lbs by September 25th, current weight is 290.
To do so I will change my eating habits, increase protein and decrease carbs and sugar. Also conditioning will go to 3 times a week and my strength will not go down.
December 26th, 2009 at 7:29 am
To be able to perform a one hand chin-up!!! I actually want to achieve that by july! And also drop down to 5% or 6% bodyfat.
December 26th, 2009 at 7:45 am
I was a college offensive lineman. I played my last season in 2008. My last game was around the end of November 08. At the the end of December 09, I have successfully dropped my bodyweight from 302 lbs to 190 lbs. I feel great, now I have to maintain this level of fitness. At 300 lbs, my “specialty” of fitness was strength. At my new weight, I have lost much of that strength and this leads to a “specialty” of endurance. A goal for 2010 is to maintain and thrive on this endurance and regain some of the lost strength. I don’t have the expectation that I can be quite as strong at 190 – which leads me to another goal, prove that thought wrong. With intense diet and focus on circuit and cardio training, my one-time max bench of 400 lbs is gone, along with a 550 squat and a 300 clean. What are they now? I can’t honestly say. Bench prob 250, squat prob 315 to 365 range, clean maybe bodyweight. Can I prove myself wrong that I cannot acheive these goals, while staying around my current body appearance and developing even greater endurance? We’ll have to see. Another goal I have is to get involved in some type of fitness competition. It’s hard going from years of being on a football squad with all the teammates and daily workouts with them to working out in my home garage. I need some type of competion. This past year I did a YouTube challenge for the DieselCrew. The lunges of death challenge is what I participated in. There was no placing but I succeeded in the challenge and that was very rewarding to me. I may not have gotten a real trophy but if you ask me what my Core Combat DVD I won from that is, I’ll tell you its my trophy. I’m very proud of it. My final and most important goal is to balance my fitness routines and lifestyle without neglecting any attention away from my wife or my walk with the Lord. Too many of us posting here know what it’s like to obsess over our weightlifting, our fitness and our body image, to a point where other things in our lives start to be wrongfully neglected. I say it as my goal – I would rather cease to touch a weight or run an inch if it means that I am putting my own wants before the need/duty/obligation I have to be the best husnband I can be and to be the best Christian I will be. This is obviously an area where I have struggled before, so it is most important that I not let incidents of the past reoccur. The pursuit of achieving fitness is a great thing, but only if you can properly balnce it with the things that matter most in life. Please, to anyone who reads this, don’t let it consume you.
December 26th, 2009 at 9:09 am
One main personal goal of mine this year is to compete in as many strength competitions I can. This will include strongman, powerlifting, Olympic lifting, Grip, Girevoy, and a lumberjack competition if possible.
My strength goals for 2010 include a 140kg clean and jerk, 115kg snatch, 650lb raw deadlift in a meet, 315 bench press, and to increase my vertical jump by 5+ inches. I would like to be able to two hand dunk a basketball by the end of the year. I want to stay in the 242 weight class for any powerlifting meet and 105kg for Olympic meets I compete in this year. There’s work to be done.
December 26th, 2009 at 9:42 am
I master MMA-Self Defense by training for a full year (I started in Oct)
I am looking at my ripped body (165-8% bodyfat) in the mirror of a 5 Star hotel in Dominican Republic
I am fluent in Spanish
I easily earn 20,000 dollars a month
I am proudly paying off my mortgage.
I become financially free by overcoming my money fears
I am giving at least one hour a week to the child I mentor.
December 26th, 2009 at 9:58 am
Compete in my first strongman contest, get my body fat below 10%, deadlift 450, squat 500, and overhead press 225 for reps.
December 26th, 2009 at 10:39 am
Greetings All,
such inspiring goals… as for my self. I want to lose 15lbs, going from 240 to 225. I played college fb at 255/260 and have lost some weight but now I want to transform my body to where it was before beefing up. I am going to do this through working out with high intensity fat burning sessions in the gym as well as dietary changes. In terms of strength goals- I would like to dead lift 450/500lbs, 40-50 pullups straight, 150 pushups straight.
I would also like to earn my purple belt and possibly my red belt in tae kwan do- i would also like to increase my overall flexibility to help achieve success here.
Finally- I want to take my company to the next level- we area start up fighting to make ends meat and are just waiting and set to explode in 2010.
Cheers to 2010!
Ted
December 26th, 2009 at 10:56 am
My goals are to bench 250 for 10, squat 405 for 10, deadlift 545 for 6 and to continue a strict diet. My goal is to reach my full genetic potential by challenging my body to its limits day in and day out. -Kirby
December 26th, 2009 at 11:09 am
First my goal is to clean up my diet. I will cut out junk and have a well balanced diet. My goals for the year are to become more well rounded, and to have functional strength and a high level of endurance. I will be working the next few weeks on developing a rough outline for the year. This outline will vary depending on the seasons, considering I live in New England. Within this outline I want to incorporate strongman, powerlifting, kettlebells, tabatan protocol, sport training, endurance traing(running, sprinting, mountain climbing). Along with all of this there will always be a focus on recovery and rehab, with a goal to not be injured. Along with this comes my biggest goals of growing in my Faith, my relationship with my wife, and becoming a better father.
December 26th, 2009 at 11:27 am
1. Be a good example for my stepkids and niece.
2. Get under 220
3. Compete in my first powerlifting meet
4. Squat 500, Dead 450, Bench 300
5. Keep reading Smitty’s posts and watch his videos!
December 26th, 2009 at 12:02 pm
Goals for 2010
Squat: 550
Deadlift: 600
Bench: 340
I want to be one of the premier raw 242 lb. teenage power lifters in the united states.
December 26th, 2009 at 12:12 pm
Funny this was in my e-mail today since I just put all this to paper earlier this week –
Physical – 265lb bench press, 325lb squat, 465lb deadlift, and 175lb overhead military press @180lbs or less. Using 5/3/1 and just put my next 12 cycles into a spreadsheet to see how it’ll all map out.
Professional – completely overhaul my website and open a physical location. Also complete my CSCS and Westside Barbell certifications by end of year.
December 26th, 2009 at 12:25 pm
I want to drop my BF to about 12% and get definition that makes the wife go “ooooooo, when did that happen?”
I want to be able to do pullups or chins for reps with weight added.
I want to be the best Husband and Father I can be.
December 26th, 2009 at 1:16 pm
my goal is to integrate lifting and mma training into my school schedule
December 26th, 2009 at 3:24 pm
My goals for 2010 include the following:
1. Get my knees healthy enough to back squat without pain once again. I am going to achieve this through hard work and smart training. I am going to challenge my glute med and min 3x a week and stretch more often. I am also going to incorporate more single leg training. I am going to continue to break pr’s in the box squat, and progress to front squats, and then back squats.
2. I will be able to deadlift 475 lbs by Dec. 31st of 2010. My current max is around 440 lbs.
To do this I am going to continue to work on technique and bring a ton of attitude with me to my deadlift days.
3. To weigh 190 lbs. I have weighed around 180 lbs for the last 3 years. I will force myself to eat more food!! I will cycle my total training volume more than I have in the past.
4. I will get into graduate school. I will not list the steps because they have already been taken, now I will wait.
December 26th, 2009 at 3:32 pm
Heal up my knee/shoulder injuries/ problems and get back to training hard. I want to get my bw up to 10 lbs by june, get my standing vert up 5 inches, get my squat up to 315, bench 235, pull ups bw+100. Keep bf around 8 percent as well.
December 26th, 2009 at 3:59 pm
To total 1810 in 181 lb class – Sq 750 ish, BP 450ish, DL 610. Do this by Sept of this year (La state APF meet).
Also, decrease my stress (esp. At work) immediately!
December 26th, 2009 at 4:07 pm
My goals are squat 500#, bench 300#, deadlift 625#, and hang clean 225#, increase vertical to 35″, and decrease BF to below 10%
December 26th, 2009 at 4:26 pm
I want to lose at least 20 pounds. I am 240 now and want to be under 220 by the end of the year. In the long term I want to be at or below 200, and get off blood pressure meds.
I want to work out at least 3 times per week. Right now I’ve been squeezing out two weight workouts but want to at least add a day or two of cardio.
I also want to take a guitar class or two.
December 26th, 2009 at 4:45 pm
2010 – another new year to get better…
I will Bench press 300 lbs by Feb.1
I will lose 1″ off my waist by Mar.1
I will spend more quality time with my darling wife
I will work out with my 6 kids more often as time and circumstance allow
I will become more proficient at teaching my students to Olympic Lift this year (I will take a course).
I will have my welding shop at my High School build a Prowler-like pushing sled by April
Great site, guys. I teach high school PE in Canada, I run a Strength and Conditioning course at school. I am a fortunate guy to walk to mys chool, live in my home town, have a beautiful wife and six healthy children. Your information has become very influential in my daily life. Thanks!
December 26th, 2009 at 5:09 pm
My goals (keeping with the SMART methodology):
I will have a body fat percentage of 12% by March 1, 2010
I will have a body fat percentage of 9% by August 1, 2010
I will be on stage at my first bodybuilding competition on August 14, 2010 (Anaheim, California)
I will deadlift 400 lbs. by April 1, 2010
I will squat 320 lbs. by April 1, 2010
I will bench press 300 lbs. by April 1, 2010
Thanks!
December 26th, 2009 at 5:30 pm
2009 had me so focused on my training business I can honestly say that I have let a lot of what I lived by get away from me. I was able to maintain my general training and habits, but I definitely let the focus and drive get away from me, and by the end of December I am feeling the difference. My goal is similar to yours Smitty; I am going to rededicate MYSELF to my training and make it a priority so I can start the year off right WITH my clients and set out on the journey together.
SPECIFIC- Id like to keep my bodyweight in the 240-255 range while maintaining bodyfat below 12%. My personal goals are to build on 09 and really hit PRs with my main lifts, nothing fancy. If I had to choose a specific goal within my training it would either be to load my 365 stone (slick finish) for a triple at 50″ or higher; and to hit a double on 52″ straight box jumps. I know they are random but they are specifics that can be realized if the training is in order.
MEASURE – I plan on doing a new-years assessment and testing every 6 weeks. Its more of a personalized assessment where Ill have a trainer colleague put me through the FMS; we will include 7 site BF, girths, SubMax Bench/SSB squats/DL/weighted pullups, vertical jump (just jump system), and anything else relevant to the training. Programs and training will be adjusted according to 6 week assessment results.
ATTAINABLE – My goals arent overly specific or set in stone due to the evolving nature of training programs. Im giving general ranges because if I hit 9%BF but my weight gets into the 230s I need to alter my diet and possibly training volume / conditioning. The goals are more than attainable and can adjust with the progress of training.
RELEVANT – Pretty much stated the relevance above. As a private strength coach the goals I set for myself are 100% relevant to my lifestyle, my business, my clients, etc. The testing and programming are all relevant to each other throughout the process.
TIME MEASURED – As I mentioned I am planning on being tested or assessed every 6 weeks. This allows adequate time for the body to adapt to the training program while not letting too much time pass between assessments. Recognizing the time it takes for the body to respond to different training protocols it seems this is a reasonable interval to test without disrupting the training.
On another note, I am messing around with a variety of training programs. Utilizing AMD, hybrid muscle, 5/3/1, bull-strength Im trying to take a bit of each and make it my own. I want to combine the rewvolutionary training methoids developed by the best in the biz and see how I can work them into every facet of my training.
December 26th, 2009 at 5:50 pm
I want to have a 12 month period of consistent training without getting injured.
I WILL do this by doing regular mobility and prehab work.
I WILL do regular static stretching.
I WILL get back into competitive Judo by working hard to overcome my injuries rather than just sitting back an hoping they will heal themselves.
I WILL follow a more healthy diet.
December 26th, 2009 at 6:08 pm
1. increase deadlift from 435lbs to 450lbs
2. increase pullups from 20 to 30
3. increase 1rm chinup from 110lbs to 130lbs
4. run 1600m under 5:30min
5. run 400m under 55 seconds
6. not eat sweets at all
7. drink only water and/or green tea
8. increase weight from 170 to 180
starting on January 14th, achieve these goals by June 1st, assess April 1st, maxout around June 1st, then set new goals or amend current ones
December 26th, 2009 at 7:43 pm
Still consider myself a beginner (just over 2 years exp), so feeling out what is attainable and realistic:
Strength:
DL 200kg (440lb)
SQ 160kg (350lb)
Db BP – 2 x 40kg (90lb)
Physique:
Go from 80kg to 87kg (176lb to 190lb)- not all lean, but quality nonetheless
Personal:
Get the hell out of my current job
Write at least half of planned novel
Good to get this down, regardless of whether or not I win a prize. The prize will be looking at the loaded barbell and in the mirror this time next year.
Cheers,
Opticrom
December 26th, 2009 at 8:24 pm
1) Receive a GPA of a 3.8 or above for the semester
2) Deadlift 500lbs
3) Bench press 300 lbs
4) Maintain proper technique on all lifts to reduce injury
5) Gain 10 lbs of muscle and maintain the same or a lower level of body fat
6) Get a serious girlfriend
7) Become chief of my school’s student run EMS organization
Best of luck to all,
Tom
December 26th, 2009 at 9:06 pm
Biggest goals right now:
Squat 400 raw by April 10th.
Strict overhead press 180 by June.
Finish top three in all contests this year.
December 26th, 2009 at 9:10 pm
I will achieve a master’s total in line with the Southern Powerlifting Federation’s 198 or 220 Raw class.
December 26th, 2009 at 10:08 pm
Just stumbled upon your site thank to the Art of Manliness blog.
About this time of the year last year, I decided to make goals for 2009 and have new year’s resolutions for the first time in my life. Now, I’m almost at the end of 2009. I’ve been so pleased with what I’ve been able to achieve in just 12 months. I’m not saying that I achieved all of them, but I did achieve about 75% to 85% of them. I want to do it again this year and see how it goes. I haven’t finalized all of my goals, but here are a few goals:
- Gain 20 more pounds, from 180lbs to 200lbs on a 6.125′ body. (I gained 20 pounds last year so why can’t I do it again?) I want to achieve this by December 31, 2010, if not by October 9.
- Learn how to do a handstand. I want to be able to do it for at least 15 seconds.
- Learn how to walk on my hands, while having my legs up in the air. I want to be able to walk with ten steps.
I will check my progress on a quarterly basis. I use my quarter-birthday, half-birthday, three-quarter birthday, and my actual birthday as landmarks. Each of these “birthdays” are 3 months apart.
Specific – check; Measurable – check; Attainable – check;
Relevant – check; Time-Measured – check
December 26th, 2009 at 10:33 pm
My number one training goal for this year is to finish in the top 10 at the Master’s World Championships in Highland Games. That means I’m going to have to train harder, eat smarter and recover better than I have before. There are no specific gym numbers that will guarantee my success, but I know my numbers will have to be higher than they are now. My training log will hold be accountable on my strength levels and throwing volumes. The five competitions that I have planned between now and then will hold me accountable for improvements in my throwing distance. My wife and kids will hold me accountable on the rest and nutrition.
December 26th, 2009 at 11:38 pm
-obtain my strenth back (post surgery)
-bench my body weight 10 times and double my body weight once
-obtain the “Prison strength”
-Start and keep a log of my training
-deadlift triple my body weight
-eat healthy and stick to my diet
-drop from 210 to about 190 (from fat to muscle)
-heal and keep constant rehab work from my knees, shoulders, and back
-be the best person i can be to everyone
-keep a constant relationship
-get through the end of my sophmore year and the beginning of junior year of high school
2010…another year to get better. another year to strengthen myself both physically and mentally.
December 27th, 2009 at 6:06 am
Hi Smitty
My goals for 2010. Hmmm.
Normaly i don´t make goals for a whole year. I set some goals and when i reach them, i set me the next ones.
My next goals to reach are:
-To master the CoC Nr. 2 (I can work the Nr.1 now and i have
)
to order the Nr.2)
-to get stronger (like anyone else here)
– get better in benchpress i want to do 3reps
308,7lb(140kg)
(i reached 2009 my old rekord of 3reps 264,6lb (120kg)
2008 I have been half a year off in china, no training
worst food ever had to start from zero)
– bizebs curls 6reps with 132,3lb(60Kg) now 110,25lb(50kg)
-also to load more on the other excercises (don´t know
the english names for them. So it doesn´t make sence to discribe my goals here with the german words
2010 i will also get my ass of and start some condition training ( I hate condition training – have to get a better attitude for this)
My next goals have only little to do with strength training.
I am also a freediver and i want to push my limits further.
I am going to do 5 minutes(4Minutes now) in static , dive 100m (75m now) distance and i will do 40Meters(32m now) in deep diving (constant with fins) next year.
So that are my goals, no not goals.
This are the things i will have done in training in 2010.
December 27th, 2009 at 7:43 am
My goals are the following, all to be achieved by Dec 31 2010 or sooner:
- Reduce weight from 114kg to a solid 110kg
- Increase bench from 150kg to 165kg
- Increase squat from 160kg to 220kg
- Increase deadlift from 227.5kg to 250kg
- Qualify for the BDFPA Powerlifting Nationals in 2011
To do this, I have already started the Smolov Squat Programme and that will complete at end of March. During which time I will squat 3/4 times a week as well as benching twice a week and pulling once a week. On completion I will restart 5/3/1 (having already done 5 cycles) until the end of the year.
Outside of training I just want to be the best father and husband that I can be and hopefully get promoted (although I am not sure that is realistic!)
Take care,
Adam C
December 27th, 2009 at 11:51 am
My goals for 2010:
Get my bench up to 350 raw
Get my squat up over 550
To run a successful strength and conditioning camp this summer
Focus on doing more conditioning…this is probably the weakest part of my personal training.
December 27th, 2009 at 12:59 pm
As an active duty miltary member on her eighth deployment to the giant sandbox I have set several goals for this last half of my trip.
by the first half of April when I return home I will accomplish the following–
1. reduce my weight to 160lbs or my body fat to 25%–I am over 200 right now and one of the conditions for me to be allowed on this trip was to lose a significant portion of the weight
2. reduce my waist to 32″–this will give me a much higher score on my fit test
3. perform 35 pushups and 45 situps in one minute each–once again major portions of my fit test
4. reduce my three mile walk test time to 39 minutes–I have damage to both knees so I do the speed walk test
5. perform 25 minutes of HIIT on the treadmill three days each week
6. restrict my treat foods to one meal two days each week
I know that it seems like a lot, but the goals all feed into each other and will ensure that by the time I get back to the states at the end of my tour that I will finally achieve a fit test score over 80, which I have not been able to do yet in my career.
December 27th, 2009 at 2:48 pm
1. be a better person
2. 3.9 gpa or higher
3. stop making excuses
4. work on mobility and flexibility, especially in the hips and shoulders
5. focus on technique for every lift
6. make every rep count
7. put 30 lb.s on bench, squat, deadlift
8. 10 perfect pull-ups
9. run/ sprint two times per week
my overall goal is obtain these 9 goals by december 31, 2010.
December 27th, 2009 at 4:09 pm
I will pull a 450 dead (minimum) by June at a bodyweight of 175.
My current Deadlift is 425. I will be using Jim Wendler’s 5/3/1.
December 27th, 2009 at 4:49 pm
I want to finally get the six pack that I have always dreamed off. Also, I want to follow through on my commitments.
December 27th, 2009 at 7:06 pm
My goals this year (continuing from the last few months) are to really increase my strength (Convict Conditioning type) and develop some scary work capacity. The bodyweight strength goals are laid out in measurable steps so I’ll be able to mark progress quite easily. My work capacity will show up in my energy levels, PT tests and even lower bodyfat. I’m really pumped for 2010…good luck to everyone!
December 27th, 2009 at 7:55 pm
to get to 12% bodyfat keeping the size
December 27th, 2009 at 8:02 pm
my goals:
1. get down to 175 pounds / 2 pounds a week
2. lower my blood pressure by exercise, not by perscription
3. raise my bench. squat and deadlift totals but not get hurt in doing so.
4. educate myself more in nutrition.
December 27th, 2009 at 8:23 pm
finally get over myself and commit to a show. at 21 im 5’8 and 220. i hope to stay at 220 and still lose 25 or so pounds of excess baggage so i can really take advantage of all the work i’ve put in. in 2010 I look forward to the hardest workouts of my life! peace
December 27th, 2009 at 8:24 pm
Smitty,
#1 to get my dad to quite smoking by my wedding in August 2010…I want him around for a lot longer than he will be if he doesnt quit smoking. Weekly phone calls and support are the main things I am going to do to support and encourage him. I am hoping that he will be able to decrease the number of cigarrettes he smokes by 1 a day till he has licked the habit…if he does that he’ll reach teh goal way before August. Keep your fingers crossed for him.
#2 Help train my brother in the shot and discuss so he can make it to state as a Junior this spring.
He is a great kid with a ton of potential and loves to work hard. He is a coaches and trainers dream at 6’3″ 265lbs and willing to work hard and learn. Regionals are May 29th I believe. Weekly conditioning and strength training will help him to get there. Mobility drills and training are going well so far…he is gonna do it, I belive in him!
#3 I will pass my Physical Therapy Licensure Exam in June 2010 following my graduation from SRU with my DPT. Starting January first I will be studying for my exam 30 minutes a day Monday through Friday. Chip away at it…Then its time for a job that pays and the real world.
#4 Tell my fiance/ soon to be wife that I love her everyday and mean it. She is my soul mate and I never want to take her for granted. She means the world to me!
December 27th, 2009 at 8:46 pm
Goals for 2010
-Start grappling and martial arts training seriously for the first time since the knee injury 3 years ago.
-Regularely do strength, cardio and conditioning workouts.
-Train with odd objects regularely.
-Take my deadlift from 160kg to 200kg
-After a long time off on and off studies over the past years finaly take my teachers exam during this year.
- Compete in some form of martial arts again.
-Strict press 80kg, pushpress 100kg
-Close a captain of crush 2 (at nmr 1 right now)
Good luck everyone with achieving your goals. And keep up the good work Dieselcrew!
December 27th, 2009 at 11:18 pm
specific- to become a more knowledgable sports performance trainer
measurable- enroll in fall 2010 graduate program at UCAL of PA for a Masters in Science with a concentration in sports performance and injury prevention
attainable-18mos accelerated program works best with my busy training schedule but allows me to continue learning to better help my clients
relevant- this goal is relevant to my career as in my personal daily and life goal to always be learnign and disgesting new science training information
time measured-6 months I have to get my loans, financial aid, and undergraduate transcripts together before the due date in june
December 27th, 2009 at 11:21 pm
My goals are specfic, obtain my CSCS certification, bench press 300 squat 350, obtaining and maintaing 10 percent body fat, also to increase my knowledge in both my fields of occupation.
December 28th, 2009 at 1:16 am
300 lbs, be more organized, 10 new members in DeMolay, Meet Jesse James, write an ebook on raising boys, finish my motorcycles, start my new house, get rid of old baggage, use my gym membership, lead by example, use a budget, have a big picnic, love more , more thankful, more voluntering
less bitching,
December 28th, 2009 at 1:57 am
My goals for 2010:
Before summer:
-10 pistols with both legs (current: 1 horrible with both legs)
-20 strict pull-ups (current: ~15 chin-ups)
-bodyweight ~80kg (current: 88kg)
Main goals:
-Clean & Press 40kg once with both hands (current: 24kg easy singles)
-Snatch 24kg 200reps in 10 minutes (current: ~100reps/16kg/5min)
-C&P 32kg for 5×1,2,3,4,5 (ladders) (current: 16kg)
-pistol squat with 16kg one rep/leg
-improve grip strenght
-improve core strenght
-bodyweight 80->85kg with muscle
December 28th, 2009 at 3:26 am
To be able to run and ride my bike.
Need to get over joint and muscular issues due to abuse of body as a hammer thrower.
This will lead inot being more active and not having to spend so much time in the injury clinic.
December 28th, 2009 at 9:35 am
I will drop 10 lbs. down to 170 while increasing overall benchpress and deadlift strength through regular AMD workouts – by June 2010.
I will have visible ’6-pack’ or ’8-pack’ abs by June 2010.
I will be able to swing a 53-lb. kettlebell at least 100 times without stopping by year end.
I will walk/jog 10 miles per week or more (health reasons) – all year.
December 28th, 2009 at 9:46 am
Man, another truly awesome post Smitty. My goals (the ones I’ll list here are business and kinda personal related):
-using Nov ’09 as a starting point, double income by end of Feb ’10
-have 50 new articles written and published to roughly 20 articles directories by end of 1st week in Jan ’10
-have another 50 new articles written and published to said articles directories by end of Jan ’10
-get ‘back on the wagon’ and grow closer w/God
-continue to grow in relationship with a very special friend of mine
-drop to target BW by mid Feb ’10, whilst keeping all strength levels where they are, yet increasing conditioning
-focus much more on flexibility in ’10
-have moved to Cherry Grove, NC, NMB, SC, or Australia by mid-March ’10
Smitty, I gotta ask – at some point, are you gonna post a follow up to this, asking us all to account to ourselves and whether or not we’re accomplishing our goals?
Wiggy
http://www.workingclasscardioworkout.com
http://www.workingclassfitness.com
December 28th, 2009 at 10:29 am
2010 Goals:
1.) perform 10 hand stand push-ups with no support
2.) get first place in our local manoff competition (manoff.org)
3.) get ripped as hell
plan of attack:
1.) practice hand stand push ups on a monthly basis, beginning with just being able to do a hand stand w/out support.
2.) perform workouts with extreme intensity and constantly review my goals and progress
December 28th, 2009 at 11:44 am
I will drop down to 210 from
current 235.
I will work up to running. Actual on the street running instead of eliptical or just jogs and walks.
I will fit into 38 inch jeans correctly.
I will see and feel my upper body double in strength.
How:
veggies veggies veggies
smart protein
limit alcohol to reasonable amounts for social events.
Yoga every week
I’ll try every tip from diesel crew at least once, working to incorprate anything that I find works for me into everyday or every week routines.
I will develop an actual routine.
December 28th, 2009 at 2:50 pm
My goal is to drop my bodyfat to 8%. I am at 12% now and I want to drop 1% a month until I reach my goal.
December 28th, 2009 at 2:58 pm
My goal is to do one arm push ups.
Get back to mean and lean @ 185-190 lbs., that means losing 20-30 lbs. Plan on accomplishing both by 7/4/2010. Good luck to all.
December 28th, 2009 at 3:57 pm
My goals are to add 8-10lbs of lean mass while keeping bodyfat below 15%. Complete my NASM certification by spring. Hit the following Max lifts Bench 1.5 x BW , Squat 2 x BW, Deadlift 2.5 x BW. Press BW and complete 20 BW pullups.
December 28th, 2009 at 4:20 pm
Do 30 pull-ups with good form, improve my climbing abilities, and master how to do a front flip.
December 28th, 2009 at 6:56 pm
Goal 1:
Pinch grip 2x25lb plates
Goal 2:
Get handstand to 20s hold
Goal 3:
Get bodyweight to 180lb and under 15% BF (Start weight=214)
I will be keeping a daily journal of all my activities to ensure that I work on some aspect of my goals at least 2x per week for all of 2010.
December 28th, 2009 at 7:13 pm
Ok where to start?
Put simply lead a better life.
1. Loose bodyfat (need to loose belly)
2. Add muscle.
3. My third goal is to be a better Husband and Father.
regards in Strength,health $ loyalty John Digby.
December 28th, 2009 at 7:19 pm
Sorry hit enter by mistake had not finished
I will reach these goals though hard, heavy training, being consistant good nutrition and support from loved ones.
Strength,health & loyalty John Digby
December 28th, 2009 at 7:26 pm
Goal 1: Do two unsupported pullups/chinups
Goal 2: Get back into size 10 jeans
Attainable through finishing New Rules of Lifting for Women program and moving into the next phase of challenge…program to be determined. Will increase Muay Thai work and interval work. Focus, focus, focus on what goes in my mouth.
Long Term Goal: to deadlift 1.5x my body weight.
December 28th, 2009 at 8:12 pm
I have never been ripped in my life but I am going to get my BF to at most 10% this year. I have already added in more conditioning and strongman medleys on Saturdays. I am finishing up an excellent book on carb cycling and will inplement that as soon as I get a handle on it. Good luck Smitty, I know you will get there!
December 28th, 2009 at 8:14 pm
GOALS:
315 lb. Bench Press by December 31, 2010
405 lb. Squat by December 31, 2010
500 lb. Deadlift by December 31, 2010
17 inch Upper-Arm measurment by December 31, 2009
200 lbs. SOLID BW by December 31, 2009
METHODS:
I will be following a bastardized 5/3/1 template(Bench and Deadlift Days combined to make room for a dedicated arm day). I will continue consuming ~3500 kcals per day and 1.5 x BW grams of protein until my weight gain stalls, then I will increase my calories and protein intake.
December 28th, 2009 at 8:34 pm
I want for the new year the best birth for my new son. To improve my jiu jitsu to be but fast and explosive without losing muscular, to be but agile mass TO the 39 YEARS OF AGE. THANKS SMITY, RESPECT
December 28th, 2009 at 8:47 pm
My goal is to continue to get stronger after having complete shoulder replacement surgey in March of 2007.Regain my overall body flexibility and stay healthy and injury free at 55 years young.Also get back on the lifting platform once again!!!!
December 28th, 2009 at 8:57 pm
Goals:
405 Olympic-style back squat (current PR-330)
Get body fat below 10% (current ~14%)
with body weight over 200 (about 195 currently)
Find a better job so I don’t have to keep training in a dumbass commercial gym!
How to get there: Bust my ass! And who knows, maybe open my own gym!
December 28th, 2009 at 9:12 pm
Tons of awesome goals stated above, I hope they can all be achieved, but even if they aren’t, just trying your hardest is going to get you great advancements.
This year I am going to increase all of my major lifts by 1% of my current max every month and I will drop 0.5% of my current bodyfat every month. I will become the leanest and meanest I have ever become in my life, and be totally shredded to boot. I have all my short term goals lined up, month to month, exactly where i need to be to stay on track.
Current:
A.) Lifts
snatch 250 + 1% = 2.5 #/mo totaling 280# 12/10
c&j 330 + 1% = 3.3 #/mo totaling 370# 12/10
press 250 + 1% = 2.5 #/mo totaling 280# 12/10
bench 340 + 1% = 3.4 #/mo totaling 381# 12/10
squat 460 + 1% = 4.6 #/mo totaling 515# 12/10
dead 460 +1% = 4.6 #/mo totaling 515# 12/10
B.) bodyfat 12%
I will get down to 6% by 12/10
All in all, i will be better and badder, much more knowledgeable than i am right now about strength and conditioning, and I will take the necessary steps to enhance my fitness business, mostly from learning from my peers in this industry.
Good luck, everyone, GAME ON!
Matt Wichlinski
The Strength Shop
December 29th, 2009 at 2:50 am
hi jim, my goals for2010 are
1.bicep one arm power hammer curls75kg.
2.wrist curl one hand 80kg.
3.pinch grip plates two 15kg plates.
4benchpress 220kg
5.shoulder press 120kg
6.rotater lift hand.60kg
7.wrist abduction 40kg
8.become a proffessional armwrestler
let god bless me! wish u happy new year!
December 29th, 2009 at 5:32 am
My goal for 2010 is proper, sustainable, fat loss. For Specific and Measurable criteria, my goal is to have visible abdominal muscles without losing any strength in my favorite movements (overhead pressing and deadlifting). To ensure that attain this goal, I will aim for a pace of losing 1-2 pounds a week through a balanced diet and good training while making full use of recovery methods.
When, not if, but when I have reached that level of leanness, I will focus on lean bulking and start adding functional muscle, since this will only help me maintain my leanness. By the end of 2010, I will be well into this second part of my goal. Good luck and happy new year everyone.
December 29th, 2009 at 6:35 am
my goals for 2010
run 100m under 11 s 200 m sub 22 s by june
become a pro sprinter
December 29th, 2009 at 10:35 am
Goals for dec 31 2010:
%bf: 10%
a sub 15 min 300 workout
a sub 5 min Blackjack
a sub 5 min Jonescrawl
a sub 15 min Conan
a 2xbw deadlift
a 2xbw squat
a 1.5xbw 20 rep squat
a 1.25xbw clean
get back on paleo diet when I’m writing my thesis
December 29th, 2009 at 10:51 am
Hey Smitty,
For 2010 I have a few goals:
1. Squat 2x bw (currently just over 1.5xbw) I will work through a few programs during the year, and if needed I will finish with Smolov.
2. I want to be comfortable with the pistol, and intend on being able to do a pistol with a 20kg kettlebell. I have the Steve Cotter pitol dvd to work through.
3. 1.5x bw bench press, I have never really focused on the bench press as I had issues with my shoulders, but I think I can work around them. 5X5 has worked well for me before on the shoulder press, so I will start with that for the bench, as well as incorporating boards, bands and lockouts.
4. 100kg push press, this and some other lifts are probably held back by the lack of consistent core training, so i will incorporate the plan from combat core, which i have. as well as some direct push press and tricep work.
5. 75kg 2hp would be nice, currently only 60+kg, this will be done by also incorporating more direct thumb work, and bringing up my overall body strength.
6. Dips with 60kg attached, currently 40kg, I feel this is achievable with a mixture of weighted and unweighted dips, and should help with the bench press and push press.
7. I would like to bring my deadlift up from 150kg to 175kg, which would be double to 2 1/3 bw.
8. Strict pressing a 32kg kettlebell would be a nice, its been a couple of years since i was close. I think I am around a 26 or 28kg bell at the minute, I lost my training book covering the whole year, which was gutting.
9. a final one, I wouldnt mind closing the 3, I have kta, I have closed a 2.5 and a BBSM, but i will have to see if i can find time to fit it in to my schedule.
I have access to a lot of materials, not always a good things, and different equipment so I see no real reason why I shouldnt achieve my goals, the last 3 months of this year have led to some good PRs
Good luck to everyone with their goals
December 29th, 2009 at 12:10 pm
Right now I am working on the program minimum from Pavel’s “Enter the kettlebell” with a 16 kg bell.
In 2010 I want to progress to the Rite of passage program from the same book.
I want to learn good clean and press and snatch technique.
I want to be able to work pressing ladders with a 24 kg bell.
I want to be able to swing a 16 kg kettlebell for 12 minutes straight all the while keeping good technique.
In order to accomplish these goals I will finally start to keep a training log, take care of proper nutrition and keep on with my training.
December 29th, 2009 at 12:13 pm
My goal is to pack on some serious muscle and weigh around 205 by April. I currently am around 192 with around 10-12% body fat. I would like to stay just as lean but put more muscle on. Hard training and proper nutrition here I come!
December 29th, 2009 at 12:32 pm
1. 100 consecutive burpees
2. 325 lb deadlift for reps with 2″ fat bar
3. 400 meter run in one minute flat
4. One arm pull-up by year end
December 29th, 2009 at 12:59 pm
Goals for 2010 (accomplish all by 31 DEC 10)
Add 50 lbs to my squat and dead lift
Ft squat 225 for 5 sets of 10
Close grip bench 1.5x’s my body weight (330)
Strengthen Hips and tri’s (dips 5x10x100)
Strengthen upper back: Goals DB rows 150×8 120×18 , pull ups 20 reps
Overhead press goals for 2010
Strict press 185 (current best 175)
125 for 5×10
Log press goals:
Press 205– Learn to use leg drive
Strongman goals
Do 5 comps this spring/summer
farmers: 300 for 50 ft
Stones: 300 to 48 in
700 lb yoke for 50 ft
Finish in top 10
PT goals by Oct ’10
Run a 10:30 1.5 mile
100 push ups
50 sit ups in one minute
Sleep at least 8.5 hours a night
December 29th, 2009 at 2:12 pm
my goals are simple:
-get back into shape (for judo/grappling/mma)
-lose weight i dont care how much just be smarter while at the dinner table
December 29th, 2009 at 2:39 pm
My goal this year is to pack some serious muscle specifically on my arms and and chest. I currently have 18 inch arms and a 47 inch chest. I will have a 50 inch chest and 20 inch arms by this time next year. I also have strength goals to meet in 2010 for bench press, squat, and dead lift. I currently max out on these three as follows: bech press-400 lbs, squat-500 lbs, and dead lift-500 lbs. My goals for these lifts are 450 to 475 for bech press; 550 575 for squat and dead lift. I’ll see soon when I reach my goals and can’t wait to see what you can achieve.
December 29th, 2009 at 2:57 pm
My goals for this year are complex…I currently weigh 228 and I want to slim down to about 210-215 for the sake of being more lean. I want to maintain my strength while doing this and achieve a benchpress of 475, a squat of 600, a deadlift of 600, a shoulder press of 250-275, and a leg press of 2,000 pounds. I will undoubtedly regain the weight I plan to lose and perhaps be heavier than when the year started but I plan on using a stricter diet to ensure the weight is mostly muscle mass. My chest is currently 48 inches and a 50 inch chest is my goal while my arms are 17.5 inches currently with my goal being 20 inch arms. My final goal is to lower my body fat percentage to under 20 percent.
December 29th, 2009 at 3:53 pm
GOALS for 2010:
Achieve BW of 205lbs and 6% BF
Added 100lbs to max DL from 400 up to 500lbs
Resolve my lingering shoulder issues through strengthening and stretching, to allow me to get back to bench and shoulder press and cleans
Get back to bench pressing and to max of 350lbs (before shutting down due to shoulders, max at 315)
Due to shoulders had shut down back squat and moved to front squat. Max was 245lbs, goal is 315 for this year)
To everyone, a healthy, successful and prosperous 2010!
December 29th, 2009 at 6:38 pm
Strength Goals for 2010
405 lb bench (currently stalled at 365)
500 lb squat and deadlift consistently
250 lb power clean
Lose 20 lbs body fat
Weekly kettlebell and bodyweight workout days
10 strict hanging pull ups
10 handstand push ups
Improved flexibility
December 30th, 2009 at 9:22 am
Goals:
Deadlift 465
Squat 405
Bench 335
Press 205
And to read and learn as much as I can about training, business, and life before I graduate college in 5 months!
December 30th, 2009 at 11:44 pm
So I am 47 years old… Before the end of the year, I am going to get in the best shape of my life.
I am going to move up from 220 lb class to 242 lb class while keeping bodyfat under 12%. To be a true 242 I will weigh a minimum of 235 lbs.
I am going to box squat 500, then single ply bench 400 and Deadlift 633 in WABDL Competition.
I am going to improve my GPP by pushing the prowler 2 times a week with a minimum of my bodyweight on the horns and 10 trips of 40 yards.
Then I am going to BEAT SHUTE! …but first I am going to terrify and humiliate him. After that I am going after Louden Swain, I’ll stomp his ass too! (Ha! I bet those guys are older than me so it shouldn’t be a problem. Maybe I should go after Alexander Karelin… Naahh. We can leave that for next year…)
December 31st, 2009 at 12:40 pm
Revision/clarification:
Increase wrist strength as evidenced by levering my 12 lb. sledge to nose freehand and begin work towards the 16-pound sledge
-Get my GripBoard MM0 certification (learn to set a gripper; strength is already there)
-Close my COC #4 gripper choked at parallel
-345+ lb. 2-inch axle DL (double-overhand grip)
-235+ lift (in plates) on my old Rolling Thunder handle
-210+ lb. 2-hand euro-pinch
-set of 50 parallel bar dips
-increase BW to 185 lbs.
-show progress towards getting a rafter pull-up brief hold to rafters at least)-get a rafter or 2 to put on top of power rack or…?
***I forgot to include what has been the “Moby Dick” of my goals: Getting a full DL with the Thomas Inch Dumbbell-not promising I’ll get it this year, but most of the other goals are addressing weaknesses or will otherwise help me get closer to my dream.
December 31st, 2009 at 1:03 pm
Smitty,
My goals for august 2010 are:
increase lean body weight by 10 pounds. presently about 164 lbs lean body weight
20 dead hang pull ups presently 12
decrease the amount of soda i drink (4 a day O.o) to 1
Improve my bench press 25 pounds (to 300)
Improve my vertical jump by 2 inches
Thanks for the great site and training ideas
December 31st, 2009 at 9:04 pm
My goals are:
1) TO perform a 405 Deadlift and Squat, maybe a 315 Bench not sure yet before the end of the year
2) To perform 25 full dead hang pull-ups befor the end of the year
3) To complete the Men’s Health Urbanathelon in under 2 hours
4) To have six pack abs before the year is out.
January 1st, 2010 at 2:00 am
1)Do a pro mma fight( I’ve got to get a few amateur fights in before this)
2)Bench 30, Squat 400, Deadlift 500
3)Train consistently. I have some really awesome coaches for both mma and conditioning, my inconsistency in showing up for training is the only thing holding me back.
January 1st, 2010 at 2:00 am
I meant to say bench 300
January 1st, 2010 at 10:37 am
Smitty you fire me up.
1) Bench 300, Squat 400, Deadlift 500 on or before my birthday (Jun 27) at or below 225 bodyweight.
2) Eliminate back pain by peforming daily mobility / stretching / foam rolling
January 2nd, 2010 at 12:09 pm
Continue to improve my mobility.
Totally rid issues with my left hip flexor and right shoulder
Hit my maxes for reps.. Bench 225×5, Squat 275×5, Deadlift 405×5
January 2nd, 2010 at 4:45 pm
Goals for 2010
Training
Improve 1RM’s by Dec 2010 to bench – 315, Squat – 405 and Deadlift – 550 (follow 531, its work very well so far)
Improve conditioning by doing the prowler at leat once a week
Also I would like to hit 20 chins (currently 15), squat 315×15, DB press the 120′s for reps and box jump 58″ (currently 54″).
Do all this by following 531, being smart with my assistance work and deloading properly.
Other
Start my business, the plans are in place just need to get started, with the goal of being profitable by July (so I don’t have to work at my shitty summer job again!)
To finish 2010 in the top quartile at med school.
Thanks for the articles and videos Smitty, the shoulder rehab one helped big time with rehabing an injury last year!
2010, Get after it!
January 4th, 2010 at 5:21 pm
my 2010 goal: i am focused on my bench.I want to reach a goal of 370lbs by july and 405lbs by january 1 2011.2010 lets do it again baby!!!!!!!!
January 5th, 2010 at 6:30 am
Reached forty,220lbs,bodyfat of 35% and have athritis in my ankle.Will achieve 190lbs,bodyfat of 20% and have no limits on my ankle.
January 6th, 2010 at 3:21 pm
My 2010 Goals are to get my body weight down to 245 by May and then maintain that (currently 275). Deadlift 525 without a belt (current max 485). Increase my hip mobility, give work all I have each day and be a better mentor to the people who work for me. Finally, I will put more effort into personal relationships especially when it comes to my wife and family.
January 6th, 2010 at 11:09 pm
Goals for 2010:
1. Enter my first full meet @198 and total over 1700.
2. Break the current IPA CT state bench press record of 505lbs for 198 Amature Submaster at the Europa fitness Expo.
3. Total higher than 1150 at a push/pull meet.
4. Spend more quality time with my family.
5. Be a superhero to my children.
January 13th, 2010 at 4:09 am
Hi this is cool
My goals are
Do a pullup with 45kg (now 34)
Do l-sit to handstand
Snatch a 24kg kb 200 times in 10 min
Get back to my dayli meditation practice
Be more aware and patient
January 15th, 2010 at 1:41 pm
Goals for 2010;
1. Stay focused at work – Make more $ this year than any year prior.
2. Purchase my first home.
3. My natural weight is about 170lbs. I hit 190lbs last year and lost it all again. This time… My GOAL is 200lbs. I’m 5’8″
4. Attract the perfect female into my life.
5. Be Happy!
January 28th, 2010 at 12:38 am
My goals for 2010:
1. Make Varsity Football as a sophomore.
2. Bench 200lbs by the end of this coming summer.
3. Get into a great college.
4. Live life to the fullest.
January 29th, 2010 at 7:27 pm
1. I’m going to be the best defensive line of the league during the next season.
2. I will be the best at the physical test to become a police officer.
3. I will weight 20 pounds more to be 6’5 245lbs.
4. Finally i’m going to start martial art.
February 1st, 2010 at 4:15 pm
only 14 and 160lbs at the moment but am looking to:
bench my bodyweight
Deadlift double my bodyweight
add 6 inches to arms
complete 30 pullups with perfect form
squat 1 1/2 body weight
put on 10 pounds fo raw lean muscle
Win national schools rowing regatta
February 22nd, 2010 at 9:24 pm
My goals for the year 2010:
-Reach 6% bodyfat by May long weekend
-After Bulk back up to 10% bodyfat
-Bench 320 Last day of school
-Squat and deadlift 450 by my 18th birthday (July 5th)
-Obatin 17 inch and a half inch arms by the end of summer
-Enter and win first bodybuilding competition this year
March 6th, 2010 at 4:19 pm
bulk up for about 10 kg
bench 80 kg
squat 120 kg
April 30th, 2010 at 4:43 am
-2 kg more muscle
-getting under 10% body fat (actually 13-15)
-getting more flexible again after sitting an learning for university last 5 months
-climbing in the mountains with my 2 sons after knee surgery last year
-interval sprinting or speedsakting once every week
-back flip
If I get lazy, my sons are allowed to kick my …:-) !!
May 27th, 2010 at 10:47 am
Too late for the free stuff, but I’ll fire away anyway.
Overarching goal: win a conference championship this season
Personal goal: 1000 yards rushing
How to attain it:
-1: squat (read: smash) 495 for 5 reps by August (current best is 2)
-2: workhorse conditioning: complete hill sprints under a given time for 20 minutes straight w/ 30 seconds rest b/w sprints (this is improving weekly)
-3: smash our 40 test when we report w/ 3 sub-4.55 40s (ran a 4.56 in May). This will be obtained through sprint and plyometric work “bridging the gap” w/ the work in the rack.
BOOM: 2010′s gonna be a good year! Thanks for the inspiration Smitty!
May 27th, 2010 at 6:37 pm
1. Finally get in the ring for a kick boxing fight. Starting prep soon as I get back from Turkey in July.
2. Finish Mel Siff’s Supertraining.
3. Get my ASCA level 1.
4. Pass all exams.
August 14th, 2010 at 3:47 am
my current short term goal is to dead lift 500lbs
overhead press 305lbs
one arm dumbbell press 150lbs
bench press 500lbs raw
my long term goal is to compete in pro strongman
and also one day compete in Americas strongest man
im 17yrs so i have a chance i think
September 23rd, 2010 at 9:23 pm
win the texas state wrestling tournament at the 215 lbs weight class
November 10th, 2010 at 3:04 pm
My goals for the remainder of 2010, for business: pull in $2500 in training, get ready to go back to school for kinesiology come the spring of 2011. fitness is to drop 10-20 pounds and get back into martial arts (tae kwon do) and get my black belt. Achieve my RKC level 1. get back to training for strongman (amatuer level).
2011 business: get TRX certified, RKC (mentioned already), my personal financial goal is to be in the 5 figures for next year. Everything is achievable but have to put my mind right, and surround myself with the right people which I’ve started to do. Dount just want to be happy sometimes of the year, wanna be smiling ALL year round!
November 11th, 2010 at 8:45 am
Goal- Lose 20 lbs while maintaining/increasing current strength
Protocols- 1. Viking Warrior Conditioning 2. Program Minimum ‘Enter The Kettlebell’ 3. Reduce/eliminate processed sugar
Deadline- Jan. 10th 2010
November 11th, 2010 at 2:35 pm
My goals?
To improve all of my lifts. To get stronger at each, all the while putting on muscle.
To improve my conditioning and lose a little bodyfat.
To get my NASM certification completed.
I will complete these goals with drive, determination, hard work, and a desire to become better.
Nick
December 31st, 2010 at 12:45 am
[...] you remember the first part of 2010 and our Vision Quest together, you’ll remember it had over 200 comments from people ready to make a [...]
December 31st, 2010 at 5:15 am
I have started strength training and want to give it my best I can, goal is to lose fat and achieve the “ever elusive” 6 pack. This time around I want to attack my training and diet with determination and that desire to make sure something is NEVER elusive to me. Time line for the achievement of my goal is by July 2011…
December 31st, 2010 at 5:45 am
My goal will be to reach 15% bodyfat this year while keeping my weight up as much as I possibly can.
December 31st, 2010 at 9:22 am
My goals:-
1/ To make 2011 better than 2010
2/To make my new PT business a suscess
3/ To set up boot camp stlye training
4/ Start a Kettlebell bootcamp
5 To love my wife more
Trevor
December 31st, 2010 at 6:08 pm
My goals are:
Commit 100% to diet/nutrition and lose 10-12% body fat.
Increase 5RM for deadlift and squat by 25%
Spend more quality time with my wife and kids (not just watching TV)and exercise together with walking, biking, hiking etc…
Focus on helping others and passing on any type of information that has helped me reach my goals
December 31st, 2010 at 7:05 pm
My physical goals:
Reduce my cholesterol w/o drugs
Keep my blood pressure in the good limits w/o drugs
Eat better and drink less
Stop doing things that provoke injury (train smarter!)
Re-start martial arts training
December 31st, 2010 at 7:28 pm
Okay, here I am at the age of 56 and somehow feeling like time is running out. Two years ago I started playing tennis and it is now my absolute passion! I shied away from competitive sports in my youth, but have discovered a fierce competitive spirit. I really, really, really want to win a tennis trophy this year. I don’t care if it’s in the old people’s league or whatever, I just want to win a trophy for once in my life. Obviously this will require strength and agility training, but I’m in! Can you help me be a winner?
January 1st, 2011 at 4:07 am
My goal for 2011 is simple, take what i thought i learned in 2010 and improve on it. I’ve been lifting about a year, and struggle with adding some lean weight to my 165lb frame.I have improved my physiology in the fact that i have hereditary high cholesterol/blood pressure issues, and through weight training have drastically improved my lipid panel numbers. Now i want to sculpt my body into lean muscled figure that will have people saying…wow…what have you been doing, and how do i do it too.
January 1st, 2011 at 7:27 pm
I have been ill for 2 weeks and did not like the fact that I could not work out and got weaker,hence Motivation.
Number 1 aim,and all other wishes will follow,Squat twice bodyweight ie. 300 pounds,present best 185 for 20 although I have rarely done 225.
Number 2 Goal,swing, snatch, clean and press 53lb Kettlebell instead of the 35lb one.
Number 3 Do Work at weekends,kettlebells,yoga,running,walking up hills as long as it is more than I do now.
Number 4 Strength training 4 days a week with Wednesdays just stretching.
Number 5 pass HKC kettlebell certification.