Strength Training Goals For 2009

27 March 2009 | Bodybuilding Goals | Tags: ,

I’ve been working out down the gym now since early November 2008, so it’s coming up for 5 months that I’ve been training. In that time, I’ve most certainly increased in strength, in fact I am probably twice as strong as I was before. However, as with most things in life, without a goal to work towards it can be very easy to lose focus.

As such, I’ve decided that my goals for 2009 are to be able to lift my body weight (currently 90kg) for all the major compound exercises. So this will include squats, deadlift, bench press, shoulder press and lat pulldowns.

As of today, I have already achieved two of these goals, no surprise that it’s the squats and the deadlift really!

I did squats today and did three sets of 90kg, I didn’t manage lots of reps, but I did between 6-10 reps.

On Monday I did three sets of deadlift at 100kg, so I’ve already achieved this goal.

For the other goals, I think it could well be some time before I am able to achieve my goal, with the exception of lat pulldowns which I expect to be able to achieve by the end of April.

Just to clarify, I don’t mean for a 1 rep max, as I personally think this is a pointless exercise, and does nothing other than massage your ego, it certainly doesn’t help to build muscle, which is what I’m trying to do.

For me to tick a goal off my list, I need to be able to perform three sets of 10 reps comfortably on my body weight, currently 90kg, but if I’m heavier later in the year then I will have to do whatever I weigh at that time.

For instance, I managed to do three pull-ups in the gym this morning, but I couldn’t do three sets of 10, so this doesn’t count. However, if I carry on training the way I am, and eating right (as I mostly am) I should be strong enough to do three sets of ten pull-ups by the end of April.

As for bench press and shoulder press, it will take a bit longer, as I’m currently lifting about 60kg and 50kg respectively. My chest is really quite pathetic, so I should probably really concentrate on it over the next few months.

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