2009
Well I thought it was about time I sat down and wrote about what is going to happen over 2009.
First Goal up is my bench as it fresh in my mind as this is what I trained tonight. I will continue by current 5 x 5 training for another 6 weeks with the goal of getting a full set out with 115kg.
Next goal is my deadlift. For followers of this blog you will know that I am trying to put in a lot of work building better form with the deads. So the short term 6 week goal with be sets of 5 with 160kg perfect form. Longer term (by june 30) will be 500 pds max lift again perfect form.
Squats is another area that I am working on improving form. Mainly just getting a couple of inches deeper into the squat but this will also involve dropping the weight a bit to get down deeper. So the goal over the next 6 weeks will be 150kgs x 10. With a June 30 goal of 180kg x 10.
Size is my most important goal for the time being. My immediate goal (six weeks) is to get back over 80kg still in single digit bf with a goal of being 85kg by my birthday April 18.
Running is going to take a back seat for the time being. I will still do 1-2 shortish runs a week with a focus on sprints and picking up my base pace. I have no immediate plans for races although as the shorter races come up like the last couple of weeks then I will do that as they come.
Another of my life goals is to one day compete in a bb comp. There is no reason why this year can’t be the year that happens. There is only one comp that I know of in Tas that is around Sept/Oct.
THere you have it 2009 in a nutshell (well up to October anyway).
January 8, 2009 at 9:15 am
Ryan, good goals. I need to set some that are as well defined as yours. Hope you make the competition this year…
January 9, 2009 at 3:15 am
Defining the goals is the first step to achieving them!
January 10, 2009 at 3:08 pm
Great goals! I think competing is definitely in the cards for you- you can TOTALLY do it this year! GO!
January 10, 2009 at 5:44 pm
Give It Hell!
January 15, 2009 at 4:57 am
For your perfect form on the deads:
- Ankle and hipf lexibility is key in the bottom position: Make sure you stretch your calves, especially focus on the Soleus-muscle. Also make sure your hamstrings are flexible. Tight hamstrings will pull on your pelvis in the bottom position and prevent you from keeping good form.
Maybe this is old news? But good luck on your goals!
January 19, 2009 at 10:12 pm
With your ability to plan goals so well it’s no wonder that you are successful. I don’t believe that there’s such a thing as too much luck so I’m sending more your way, GOOD LUCK!