So here are my goals and thoughts for 2012. As with the move from SDSC (Baby = less free time in the evenings) to a standard gym, this will mean that PBs will prob be harder to hit and may take some more sessions to get there without the community and coaching from Combat Dave!
January 1st Current Stats:
Body Weight - 81.3kg
Body Fat - 17%
PB's from 2011(taken from blog):
Shoulder Press - 65kg
Bench - 100kg
Deadlift - 150kg
Power Clean - 70kg
January 1st Current Stats:
Body Weight - 81.3kg
Body Fat - 17%
PB's from 2011(taken from blog):
Shoulder Press - 65kg
Bench - 100kg
Deadlift - 150kg
Power Clean - 70kg
Snatch - 50kg
Squat - 110kg
Front Squat - 70kg
Over Head Squat - 30kg
So I will break up the goals into the years quaters:
First quarter: from the beginning of January to the end of March. The first quarter will be to be able to hit the PBs that I have gotten in CWD and SDSC over the last year. I would like to drop from the 81.3kg to 79kg at this stage. This is just to watch intake of the correct foods and also try and give my body the right fuel to progress in my goals!
First Quarter 31st March:
Body Weight - ? kg
Body Fat - ? %
PB's First Quarter Achieved Y/N:
Shoulder Press - 65kg Y (65kg)
Bench - 100kg
Deadlift - 150kg Y (165kg)
Power Clean - 70kg Y (72.5kg)
Snatch - 50kg
Squat - 110kg Y (120kg)
Front Squat - 70kg Y (90kg)
Over Head Squat - 30kg
Second quarter: from the beginning of April to the end of June. The second quarter will be to try and increase the weight in the areas where I have matched the PBs from 2011. For any ones that have not been hit, they will need to be worked on more to equal my PB. At this stage, I would like to have a BF at 15%(approx 77kg). I reserve the right to add these numbers in at a later date!
Third quarter: from the beginning of July to the end of September. Again where we are with the weight increase will depend on the numbers I will put in after the first quarter. Weight wise, I would like to be at 13-14% BF.
Fourth quarter: from the beginning of October to the end of December. I would hope to be at 10-12% BF(I recon my weigth would be 74kg) and be able to maintain this as a realistic level for my body and diet. What PB's I would like to achieve will be as follows:
Fourth Quarter 31st December:
Body Weight - ? kg
Body Fat - ? %
PB's Fourth Quarter:
Shoulder Press - 70kg
Bench - 110kg
Deadlift - 185kg
Power Clean - 90kg
Snatch - 70kg
Squat - 140kg
Front Squat - 110kg
Over Head Squat - 50kg
Squat - 110kg
Front Squat - 70kg
Over Head Squat - 30kg
So I will break up the goals into the years quaters:
First quarter: from the beginning of January to the end of March. The first quarter will be to be able to hit the PBs that I have gotten in CWD and SDSC over the last year. I would like to drop from the 81.3kg to 79kg at this stage. This is just to watch intake of the correct foods and also try and give my body the right fuel to progress in my goals!
First Quarter 31st March:
Body Weight - ? kg
Body Fat - ? %
PB's First Quarter Achieved Y/N:
Shoulder Press - 65kg Y (65kg)
Bench - 100kg
Deadlift - 150kg Y (165kg)
Power Clean - 70kg Y (72.5kg)
Snatch - 50kg
Squat - 110kg Y (120kg)
Front Squat - 70kg Y (90kg)
Over Head Squat - 30kg
Second quarter: from the beginning of April to the end of June. The second quarter will be to try and increase the weight in the areas where I have matched the PBs from 2011. For any ones that have not been hit, they will need to be worked on more to equal my PB. At this stage, I would like to have a BF at 15%(approx 77kg). I reserve the right to add these numbers in at a later date!
Third quarter: from the beginning of July to the end of September. Again where we are with the weight increase will depend on the numbers I will put in after the first quarter. Weight wise, I would like to be at 13-14% BF.
Fourth quarter: from the beginning of October to the end of December. I would hope to be at 10-12% BF(I recon my weigth would be 74kg) and be able to maintain this as a realistic level for my body and diet. What PB's I would like to achieve will be as follows:
Fourth Quarter 31st December:
Body Weight - ? kg
Body Fat - ? %
PB's Fourth Quarter:
Shoulder Press - 70kg
Bench - 110kg
Deadlift - 185kg
Power Clean - 90kg
Snatch - 70kg
Squat - 140kg
Front Squat - 110kg
Over Head Squat - 50kg
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