Lift Goals Q1 2011
It’s increasingly less un-stereotypical now, but as an IT worker who sits at a computer all day, i’m working toward amassing a completely useless amount of strength, via powerlifting/weightlifting.
Shortly before the end of 2010 I set some goals for this year. My first goal deadline is April, I’m aiming to:
- Deadlift 200kg
- Squat 160kg
- Bench 120kg
My current achievements are:
- Deadlift 175kg
- Squat 130kg
- Bench 100kg
I’m going to do this by using increasing lower rep sets as each workout goes and more importantly, listening to my body when hitting the gym. If i don’t feel that a body part is ready to be worked again, I won’t go, or will do something else.
For example; Bench Day:
- Warmup @ 50kg x 8
- 1 Set @ 70kg x 6
- 1 Set @ 90kg x 4
- 1 Set @ 100kg x 2
This kind of routine seems to work for me for Squats and Deadlifts, it remains to be seen if I can increase my Bench in the same way. All i know is that my chest hurts for days after.
Update:
I hit my first target: Deadlifts, on the 20th, easily got 200kg x 2 but couldn’t get 205 off the ground (by then it would’ve been my 6th set though) – 3 months early! I’m increasing my target to 210kg to make it 2xbodyweight
Managed 3x110kg Bench Yesterday, couldn’t do 120kg but didnt try 115. Increasing target to 130kg since I’m close already. Squats in a few days so if I have a spotter that might get smashed too!
