Progress in 2005? Goals for 2006?

[Jim Ouini]

Obligatory look back on gains made in 2005 and what programs you ran to get there, and looking forward

2005 has been a real revelation for me from a training standpoint. I won't belabor it since it's been pretty well documented in my training journals, but to be able to break out of the 1 bp/week, BB magazine inspired training routines has made this my most successful year in weight training (social lifter here, BTW ) Thank goodness I found EF and monster 5 x 5 thread.

Programs in 2005:

MC2 DF 5 x 5 (completed 2, in the middle of the 3rd)
High-rep conditioning work, 6 weeks
Korte 3 x 3

Gains:
From 178 to steady 202-204. Not all muscle, though. Not hardly

Squat (about the same, but full squatting now)
Bench up 15-20lbs
Deadlift up ~200lbs. Besides the programs, just comitted to doing it more.


Plan for 2006:

Pretty much the same, with some variations as the mood strikes me.

5 x 5 will be the base.
Plan to run Korte 3 x 3 again, maybe this time two consecutive runs
HST
Would like to try WSB, but need to read up

Goals:
Get up to 210, stay at ~20% BF

Full squat 365
Front squat 275
Bench 300
Dead 500
Learn to powerclean

Interested to hear anyone else's hopes, dreams and aspirations

 

[Kane Fan]

this was a good idea : o )
I am not sure exactly at what point in 05 I got to start into relativly serious training but

aside from weightlifting I have lost a few lbs from cardio (about 10 but I didn't really start my cardio till Oct or so so that's hardly a year of cardio loss)
I have taken up martial arts training and I've made some decent progress there (but I have had some relativly long layoffs sadly due to timing and stuff)

Flat Bench went up 35-40 lbs
35 lbs at least 40 lbs if you count a very slight tap on the bar to help get it past a sticking point as a 1RM
OHP went up 45 lbs 50 if you allow some cheating which I prefer not to but hey, ego
Bent Row is hard to say for my first max attempt there was too much sway but then when I retested I got the same weight +5 lbs and more steady
so I dunno precisly how to pen that
SLDL went up 35 lbs
BLDL went up roughly 60 lbs
BB Curl only went up 5 lbs but I didn't put a lot of work on that particular lift
then agian I didn't put much into Chins either really and I gained a Rep on those
gained some reps on Dips to but I dunno really how many

 

[musketeer]

Good post Jim!

MINE IN WRITTING! GOALS FOR 2006:

Bench 315 x 5 x 5

Front Squat 400 x 2

Clean Press 315 (single!)

Snatch 250 (maybe I'm dreaming!)

Dead 600 x 2

Back squat 315 x 20 reps (non-stop)

Powerclean 330

 

[anotherbutters]

Yeah, great idea Jim!

Progress in 2005:

I only started lifting in 2005, but after learning about the 5x5 thanks to madcow, I acheived about 3 months of non-stop PRs in most lifts whilst following the SF 5x5. I'm still a beginner, but I'm getting better.

Goals for 2006:

I'd be happy if I acheived the following. No, wait... I will acheive the following in 2006, even if they're just for singles

OH press 1.5 plates
bench 2 plates
squat 3 plates
dead 4 plates
do pullups with weight attached - any weight!
stay injury free
get bodyweight up from 180lbs to 200lbs AND get a little bit leaner

 

[phatrr]

Great topic.


'06 Goals:

Squat: 405 x 10
Bench: 275 x 10
DL: 500 x 2

Those should be doable, but here's the catch: I want to continue dropping bf, and by the end of '06 I want my tits to be smaller than mrs. phatrr's.

'05 progress:

Working out again, and seriously. Overcame an injury that happened in May. Was unable to squat/dl until late November.

 

[Longhorn85]

2005: 300 lb 1 rep max on the bench press and 12x225. Ran Army Ten Miler.

2006: 325 lb 1 rep max; 20x225. Reduce body fat by 5%. Run Army Ten Miler.

 

[asdfzxcv]

Late 2005 was basically a big wake up call for me in regards to training,thanks to Madcow2.Although my lifts havent yet seen dramatic improvement I am now equipped with the knowledge of how to train properly,eat right and perform exercises correctly,which will set me up well for this coming year.

My goals by this time next year are as follows
Weigh 230b,currently 191lb at 6'4
Squat 345x5,currently 240x5
Deadlift 385x5,currently 245x5
Barbell row 225x5,currently 135x5
Bench 225x5,currently N/A(bench hasnt arrived yet)
Overhead press 185x5,currently 110x5
Pull ups 5x5,currently like 1-2 LOL

Although these may be very high goals I am going to give it all I have got and try to do things right this whole year.

 

[KillahBee]

2005 was a tough year for me. I was just coming off a rotator cuff tear. Started getting stronger and lifting heavier and smarter when that "smarter" thing bit me in my ass and I screwed my back up around May. After about 2 months or so of trying different things it was diagnosed as an extruding disc. Through PT, several epidural injections and some studying up and learning, I am now at a point where I am training 3x a week and doing different forms of cardio exercises 3x a week. Strength is definitely increasing, flexibility is increasing slowly but surely. Still have lots of muscle spasm issues in my glute.

2006: I just need to stay on the same track I am on right now with my dedication to training and rehab/strengthening. I am learning a lot from this injury - about training in general and about myself. I have also begun to cycle (bicycle, you damn juiceheads) since it is the only activity I can do without hurting myself in which I can really push and challenge myself. It's a shitload of fun.
Goals:
- stay consistent with my training
- increase weights and strength slowly but surely
- introduce added movements into my training when my back is ready for it
- lose some of my BF
- ride a century (100 miles) by the end of the fall, hopefully linking the ride up to a charity and generated some donations

 

[Numani]

For me the First half of 2005 was pretty much written off due to unable to balance/juggle weights versus career development(exams etc). 2nd half of the year when it seemed to be taking an age to get back to weights that I was able to do in the past, I started reading articles by Jack Reape (Dragon Door) that got me to modify how I look at my sessions and cycle planning.

Now I have all my weights and reps planned for a few weeks ahead with tonnage volume and intensity mapped out as I want it.

top lifts in 2005 were (all for 1RM)
Squat 140kg
Deadlifts 180kg
Bench 92.5kg

Goals for 2006 are:
Squat 165kg
Deadlifts 210kg
Bench 105kg

 

[view]

My goals this year are mostly to maintain my lean mass and strength while cutting some bf% and not using much juice either.

i hit 430 for a tripple on the front squat a few days ago and incline benched 375 for a tripple as well. i'm sitting at 275 but with a bf% probably near 19ish. a bit too high.

 

[super_rice]

Goals for 2006:

- front squat 140kilos
- c&j 130kg
- sn 110kg
- back squat 180kg
- pull 200kg

- be able to bench what i can jerk

 

[Guinness5.0]

2005
-got bigger, leaner, stronger, and smarter. Not a bad year. Also first full calender year of no booze since age 14.

2006 goals
-deadlift 500 with regularity (meaning not some random, freakish occurance)while 'clean'
-squat 400+ for 5 reps, clean
-ohp 225 for a triple, clean
-get bigger, leaner, stronger, and smarter while keeping it in perspective. I can't let it overshadow my return to college.
EDIT:
-powerclean 315 for at least a single

 

[Kane Fan]

I forgot goals for 06
I'd like to really improve as a martial artist/fighter
I'd LOVE to drop some noteable bodyfat
really I want a sixpack but I'm not sure I can manage that in one year as it's sort of a subgoal and not my main thing
I'd like to up my lifts 50 lbs (main ones) but really 35 would make me pretty happy

 

[EnderJE]

06 Goals
- bench 275 x 5 x 5
- full squat 275 x 5 x 5
- dead 360 x 5
- cut back down to 10% and stay there (this time...
- keep up with the workout log (what can I say? KB's inspired me.) starting in Jan

 

[Gambino]

real simple:

bp 400
sq 550
dl 550
about fifty lbs on each lift up from current, natty and raw (minus wraps and belt)
I might add a shirt as well

 

[tay1506]

as of right now:
BP 250 - 260
deads 300
squat 250

right now 06:

bp 300
deads 400
squat 350 - 400 (never really did legs much hope to make mad gains)

 

[n3gativerr0r]

2005

Bench 245x5
Squat 305x6 ATG no belt no wraps
DL 365x5 raw mixed grip
BB Row 225x10 4 sets no straps
Seated OHP 205x5

6'0 197lbs. 9%bf 22yrs old

2006

Bench 285x5
Squat 350x6 ATG no belt no wraps
DL 400x5 raw mixed grip
BB Row 250ishx10 4 sets
Seated OHP 225x5

6'0 215lbs same BF

Ill use alittle "help" as well

 

[Illuminati]

2005 was a messed up year for me. early in the year, i screwed my back up, got an MRI, and was told that I had a bulging disk. i was out of the gym for 3 months. told that i had an 80% chance of fully recovering from it, and that i would never be able to lift heavy again. at the time, i was 195, benched 405, deadlifted 545, and squatted 500 (the squat is where i hurt my back.) i am just getting back to where i was then.

right now, my numbers are as follows:
squat 565 (new PR, set 30DEC05)
bench 405
deadlift 515

i plan to max on both the bench and deadlift the first week of January to see where I am at.

my goals for 2006:

Squat 700
Bench 450
Deadlift 600
total 1750

all at a body weight of 198. these numbers will be good enough for me to get my ELITE TOTAL.

 

[Protobuilder]

2005

Started lifting again, at 28.5 years old, 5'11" 170, with a 36.5" waist. Now, at the end of the year, I'm 170 again (after bulking up to 200), with a 33.25" waist. So I've changed my body composition through weights, eating, and then carefully dieting down. I started w/ trad'l BB'ing garbage, and only recently have learned about training theory mainly through madcow and this awesome site. I've learned a lot of things that make a difference in the long run, like managing workload, programming, etc. I started running the SF 5x5 toward the end of the year.

In 2006, I plan to keep on running 5x5 and hopefully keep on adding weight to the bar. I don't really have set strength goals other than just keep moving up. I also plan on getting my BF lower (it's still 16% or so), and keep on working on gen'l conditioning/GPP stuff to just be healthier overall w/ more power output/athleticism at my weight.

and I'm looking forward to reading Glenn's book that's supposed to come out early '06 . . .

 

[vin01]

Great thread!

2005 Progress:
PRs: Bench, 275 lbs
Squat, 350 lbs
Deads, 385 lbs
Got BW up to 190 lbs at 16% bf.

2006 Goals: (however ambitious they are)
Bench: 315 lbs
Squat: 400 lbs
Deads: 450 lbs
Clean/Press: 185 lbs

Get to a BW of 185 lbs and 10% bf.
Start boxing.

Good luck to everyone and a Happy New Year!

 

[enigma4dub]

reflecting on 2005: well it was an up and down year as fars as consistency. had a stressfull 3 month period where i didnt hardly eat. but other than that its been extremely succesfull as far as my training knowledge is concerned.

completed first 5x5 cycle with very good strength and size gains. even though my weight selection was way too aggressive

looking forward to 06: planning on running two more df 5x5 back to back while incorporating high pulls, cleans, and power shrugs assuming i can learn how (big assumption) from there id like to dable with wsb,korte and maybe the squat cycle, smolov i think.

id like to thank all those knowledgeable people on this board, thanks to there good posts i have broken through the one muscle group a week bb bulshit.

happy new year!!!

 

[blut wump]

2005: Joined a decent gym and learned to do a lot of things right
PRs 142.5Kg bench, 160Kg ATF Squat (belted), 185Kg Dead

2006:
I want to surpass 300 bench, 400 squat, 500 dead and I want to hit a triple with 3 plates on bench which has been a distant ambition for many years.

 

[NorgePrecision]

Bench: 275 (I'm using 5x5 to get there this time.)
Deadlift: 455 (Hit 405 last summer and need to hit it hard in the spring to get back up)
Squat: 405
Standing MP: 185

I really need to learn how to clean. As of now, I don't know the correct form, so I don't even try. I was able to somewhat master the dead and squat form from member posts and videos, so I'll look into both with cleans.

 

[anotherbutters]

Did we have a similar thread a year ago? Who met their goals?!

 

[JKurz1]

Good goals and good luck to all.......

I have ZERO strength goals.......however, I do have a goal to put get up to 220 and under 9%. Strenth will come with the progress of bulking and training hard......30lbs of sheer mass in 2006............

 

[Tweakle]

heal up and hopefully pull 725, squat 605 x 5 and bench that elusive 5 large :s

 

[Jim Ouini]

More than halfway there, checking progress

Goals:
Get up to 210, stay at ~20% BF

Full squat 365
Front squat 275
Bench 300
Dead 500
Learn to powerclean

Currently 204 at 19% (handheld BF thing)

Full Squat - Not much progress except form might be a tad better. I think I'm good for 335 at least right now but we'll see where I am on my intensity phase on my current run

Front squat - Got 245 x 3 previous HST cycle. Maybe good for 265 x 1

Bench - Hit 310 for a slow rep a couple months ago. Bench is starting to come on again, I feel. I may try for 315 by end of the year.

Dead - No deading due to back injury. I may dead for some 3 x 3's in this intensity phase, but will probably switch to sumo for these higher intensities.

Powerclean -

 

[super_rice]

Ohh, good find for you Jim!

1) i'm off by 10 kilos at current time. when i wrote this i front squatted ~90
2) will likely c&j 125 before this month ends. 130 in august!
3) snatch 105 before august, currently just under 100!
4) still 20kg off the mark...
5) don't train this anymore

- i can't bench anywhere near where i can jerk. w00t!

Goals for 2006:

1) front squat 140kilos
2) c&j 130kg
3) sn 110kg
4) back squat 180kg
5) pull 200kg

- be able to bench what i can jerk

 

[blut wump]

Well, I didn't yet get the three-plate triple although I took a couple of promising shots at it. Squats I reached 375 for a triple but crashed out before attempting 400. Deads seem to have found the back-burner yet agan.

Sad, really, I thought the year had been going well until I saw this.

 

[GSP]

Well, I didn't yet get the three-plate triple although I took a couple of promising shots at it. Squats I reached 375 for a triple but crashed out before attempting 400. Deads seem to have found the back-burner yet agan.

Sad, really, I thought the year had been going well until I saw this.

Hell, 2006 ain't over yet - Got another 6 months to work towards those goals!

 

[Jim Ouini]

Well, I didn't yet get the three-plate triple although I took a couple of promising shots at it. Squats I reached 375 for a triple but crashed out before attempting 400. Deads seem to have found the back-burner yet agan.

Sad, really, I thought the year had been going well until I saw this.

Both you and I were somewhat slowed by injuries, although I was browsing MC's site the other day looking for some info and came across this quote from Charlie Francis

Unfortunately, the only way to guarantee that no training injuries occur is not to train.

Besides if you'd had a 20RM for squatting back in Jan I'm sure you could put a check next to that one

 

[blut wump]

Don't mind me, I'm just an old misery-guts.

I have the next three or four weeks lined up and then it's time for a five month attack to sort out three little ticks. Cheers guys.

 

[anotherbutters]

I lost about 6 months due to injuries and still haven't really made it past last year's maxes yet

 

[blut wump]

I think you'll be blowing them away before long.

 

[blut wump]

Three weeks remaining to hit your goals. How has progress been?

For myself, it's been a year of injuries and rehabs. I still hold a glimmer of hope at getting the three-plate bench triple, I got to 5Kg shy of it yesterday with a bit still to spare. Any other goals will just have to roll-over to 2007.

 

[KillahBee]

Good bump, blut.

Well, I ended up having the back surgery. So my overall goal of getting better has certainly been met. Never got to do the century ride since I had the back surgery in the fall. Perhaps that will be in my 07 goals.

 

[anotherbutters]

An incredibly frustrating year here. I finally know what caused my back and leg pains, but after some time off, I'm still working up to last year's PRs.

 

[gettnlarge01]

goals for 2006 were a wash due to 2 knee surgeries within a year.goals for 2007 no knee surgeries and gaining and keeping 15 lbs of lbm

 

[Guinness5.0]

2005
-got bigger, leaner, stronger, and smarter. Not a bad year. Also first full calender year of no booze since age 14.

2006 goals
-deadlift 500 with regularity (meaning not some random, freakish occurance)while 'clean'
Not quite there yet, but I can hit 455 without drama, so 500 is not too far off Been clean for months.
-squat 400+ for 5 reps, clean
Just hit 405 for a triple the other day. 405x5 is going to happen sooner rather than later.
-ohp 225 for a triple, clean
Well, I can push-press it no problem for 3+, but I think I meant strict OHP. That's a ways off.
-get bigger, leaner, stronger, and smarter while keeping it in perspective. I can't let it overshadow my return to college.
LOL. I can't even imagine wanting to go back to school now. I HATED school pretty much my whole life, but for a while there I talked myself in to wanting to go back.
EDIT:
-powerclean 315 for at least a single
Never really pushed these thiss year. Damn.

Comments in bold. Oh-six was a good year despite a rather lengthy layoff that surely cost me some poundage on all my lifts.

Good bump BTW, BW.

 

[Matt_M.]

I have just started weight training regularly, just in time for 2007. In the last month of 2006 I have found out a weight training routine right for me. (Mark Rippetoes 3x5 beginner plan) I also have come up with a decent diet, and am going to get some whey protein. My goals are as followed ...

1. Gain 25 pounds by April 2007.
2. Gain 40 pounds by July 2007
3. Tone abs
4. Increase PR's substancially. (sp?)

 

[Illuminati]

2005 was a messed up year for me. early in the year, i screwed my back up, got an MRI, and was told that I had a bulging disk. i was out of the gym for 3 months. told that i had an 80% chance of fully recovering from it, and that i would never be able to lift heavy again. at the time, i was 195, benched 405, deadlifted 545, and squatted 500 (the squat is where i hurt my back.) i am just getting back to where i was then.

right now, my numbers are as follows:
squat 565 (new PR, set 30DEC05)
bench 405
deadlift 515

i plan to max on both the bench and deadlift the first week of January to see where I am at.

my goals for 2006:

Squat 700
Bench 450
Deadlift 600
total 1750

all at a body weight of 198. these numbers will be good enough for me to get my ELITE TOTAL.

well, looks like I did fairly well with my goals. during the summer, I squatted 650, benched 495 and pulled 600. the only one that I missed was the 700 squat. but, then again, I am heavier than I wanted back at the end of last year. i was shooting to be around 198, but I have decided that 198 is not a good weight for me, and that I am better off at 220.

time to start thinking of my goals for 2007. i think the number one goal will be to stay healthy....

 

[super_rice]

1) done, 140kgs front squat... well consider it done
2) 130 for certain in the coming month
3) done 100 multiple times, will do next comp
4) 10-15kgs off the mark, don't train max backsquats much
5) don't train dls anymore

Ohh, good find for you Jim!
(mid 2006)

1) i'm off by 10 kilos at current time. when i wrote this i front squatted ~90
2) will likely c&j 125 before this month ends. 130 in august!
3) snatch 105 before august, currently just under 100!
4) still 20kg off the mark...
5) don't train this anymore

- i can't bench anywhere near where i can jerk. w00t!

Goals for 2006:

1) front squat 140kilos
2) c&j 130kg
3) sn 110kg
4) back squat 180kg
5) pull 200kg

- be able to bench what i can jerk

 

[get456]

Good goals and good luck to all.......

I have ZERO strength goals.......however, I do have a goal to put get up to 220 and under 9%. Strenth will come with the progress of bulking and training hard......30lbs of sheer mass in 2006............

LOL

just... LOL



As for my 06 progress... I finally got my fat ass back in the gym... Started June 22...

Have made great progress since then... added about 30lbs of muscle, lost about 20lbs of fat!


currently, working on 5x5 to increase core strength to carry into some sort of HST program

 

[Lextasy]

05-06 Progress
-from 210, husky
-to 168, skinny for me
-now resting at 193..4..5 @ around 10%

07 goals
-Have a Cleeeeeeeeean diet with 5x5
-get to 215 by may, 220 by june
-get to 8% and hold it
-want a 5 rep bench of 265
-want a 5 rep squat of 275
-want a 5 rep row of 195

all by summer or close to it

 

[Tweakle]

congrats to those who made it, I didn;t even come close to last year thanks to my f**king piriformis

no goals for 2007 other than trying to rehab this horrible problem

 

[CrazyRussian]

My goal =

Go from 140 lbs to 150 lbs.
Get from 155 on bench to 200
Get from 195 on squat to 300
Get from 205 on deadlift to 300

Maybe it can be done...maybe it cannot. We shall see