Good morning All,
I've been able to get back into the weight lifting routine over the past two months, and I'm pretty happy with how things are progressing. I think it was two years ago now that I tore my illio-sacral ligament (sorry, I'm good at math, not spelling) trying to squat 95 lbs. Evidently my form was what some people refer to as sh*t.
Thanks to some great advice from great people on this forum, tonight I managed to squat 250 lbs for 3 sets of 8, at a height of 5'11" and a body weight of 195lbs. I felt pretty good about that. I've set an intermediate goal of 225-315-405 (bench - squat - deadlift), and a longer term goal of 315 - 405 - 495. It looks like the short term goal will be coming to fruition in the very near future due to some organizational restructuring and a decreased demand for international travel (hooray).
My question/point/purpose here is; what are reasonable expectations for weight lifting goals? I'm trying not to set goals that are too lofty or too far away, as I know that I will never be able to stick with it if I'm not hitting those milestones once in a while. But, I know that intervals like the ones above will become fewer and further between as time goes on. So, how do you guys establish goals? Is there a weight that I could be shooting for, to know that I'm doing well? Or, is that a purely personal thing?
I know that my current status is not impressive. I can't lift a ton of weight (but you guys demonstrate day in and day out, that with hard work it can be done). I'd rather be honest and get pertinent advice, than let my ego do the typing and get irrelevant feedback. I'm looking for some perspective here.
I really look forward to some great comments. You've all been a tremendous help already!
With time and effort 315 405 495 will no no issue at all.
At your height 220-230 would be much better than 195 but that will come.
Squat briefs only 625 @ 210
Bench geared 525 @ 210
Deadlift geared 650 @ 220
Captains of Crush #3
Building Mighty Mitts...
Your goals look very realistic. I had the exact same goals when I returned to lifting several years back. I am now moving into even heavier goals and so will you if you stick with it. Good luck.
Are goals based on 45 lb plates a good approach, in your opinions? Benching 4 plates, squating 6, and deadlifting 8.
At this point, every day is a new personal best, so that has been pretty motivational. I know there will come a time when I can't just blow through the next heavier workout. In fact, presses have been that way for me already. As a result, it's been difficult for me to be excited about them. So, I readjusted my goal to just 15 lbs more than I am currently doing. That makes it seem much more attainable, and at the same time still a challenge.
Anyway, here's to the longhaul and sticking with it. Thanks for the insght!
Definitely doable goals. You'll have them in no time.
And yes, plates are the milestones we all set out to get.
I remember when the 3plate per side Deadlift seemed like the Holy Grail to me. Then I got it and set out for 4plates. Got that, now I'm hunting down 5plates. Soon as I get that, guess what? Be chasing down 6plates.
Good luck with your training.
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Best Lifts: | Goals:
SQ167.5(368.5) | 180(396)
BE112.5(247.5) | 120(265)
DL205(451) | 220(484)
I got the six plate (or three per side) deadlift, and it felt great. I'm well on my way to the eight plate deadlift. It's getting painful to get to, but my bench (and everything else for that matter) is improving faster than it ever has.
Looking forward to that first major milestone... a few more weeks.
Yep, gotcha. Its easier for me to quantify weight in terms of total plates, but the lifting jargon is per side. Either way, I'm really enjoying having the time to dedicate to this again.