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Reasonable goals?

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S1M0N
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2003/11/23 00:47:15 (permalink)

Reasonable goals?

I want to set my goals until next september for the three big lifts. My actual lifts for three reps are:

Bench : 160lbs
Front squat : 165lbs
Deadlifts : 200lbs
at a bodyweight of 150lbs

I know theses lift are ridiculous for you but I am 16 years old and I only trained seriously for 3 months. I am new to front squat and deadlift so theses lift will probably increase faster than my bench wich I trained for more than one year. For the deadlifts, it is not the max I could lift but I don't have anymore plates, I will buy more.

My goals for september, within 40 weeks:
Bench : 200lbs (+40lbs)
Front Squat : 250lbs (+85lbs)
Deadlift : 300lbs (+100lbs)

is it achievable? Should I aim at higher/lower poundages?
#1

21 Replies Related Threads

    Scourge_of_God
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    RE: Reasonable goals? 2003/11/23 02:18:44 (permalink)
    It depends on a number of factors but basically, as long as you train hard and intelligently at least 3 times/week, you eat clean enough calories to support your lifting, you don't get injured and you aren't worried about putting on weight, these should all be easily achievable, with the exception of the deadlift (just because it is your strongest lift does not mean it will improve fastest - in fact, it may do the opposite.) I would expect to improve your squat faster than your d/lift as you become more comfortable with the squat technique. I would expect something closer to +40, +90, +80 (b/s/d), depending on the above factors, what supplements you are taking and perhaps your genetics (although these tend to be less significant than people think).

    NB: If you are worried about keeping your weight down for whatever reason (If you are intending to powerlift, you can put on 15lb before you jump to the next weight category, for example) and thus, you want to increase strength while maintaining ca. your current weight, you might have to revise these estimates down slightly.
    #2
    colossal
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    RE: Reasonable goals? 2003/11/23 02:31:14 (permalink)
    i think those goals are reasonable provided that u stay committed to training smart, eat and rest well... before i started my first 5x5 routine (late may of this year) i wasn't doing too well in all three lifts, bench: 165lbs, squat: 205lbs and deadlifts 225lbs (@205lbs bw) cuz i had been following a typical bodybuilding routine... and here am 6 months later and my lifts are now bench: 250lbs (cuz i learnt to effectively use my leg drive), squat: 315lbs and deadlift: 385lbs and i'm natural bar the whey and glutamine... the squat should be higher but i banged up my tibia a lil while ago... anyways, the point is if u train smart the results will come, just have to be patient
    #3
    Dano
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    RE: Reasonable goals? 2003/11/23 05:18:14 (permalink)
    Very achievable.......unless you get injured or others factors set you back there is no reason you shouldnt hit those goals
    #4
    trickyricky
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    RE: Reasonable goals? 2003/11/23 13:34:03 (permalink)
    as your only 16 with just a few months proper training behind you they should fly up mate just keep training hard and clever
    #5
    S1M0N
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    RE: Reasonable goals? 2003/11/23 19:39:56 (permalink)
    Scourge_of_God:
    Just want to say than if I think my deadlift will increase more than other lifts is because when I will have more plates, I will probably be able to add 25-30 lbs immediatly, because 200lbs was really easy for three reps. And I don't want to keep my weight at the same, I want to add some weights because after this winter I will play rugby and if I am bigger it will help.

    What rep/sets range should I use? Actually I do:
    Bench: 5x5
    Squat: 3X10
    Deads: progressively add weights on triples

    I will finish to fix my routine and I think I will post a journal.
    #6
    Scourge_of_God
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    RE: Reasonable goals? 2003/11/23 23:51:02 (permalink)
    Sweet... Then you just have to train as often your body will allow and eat as much as you physically can without ending up like the first victim in 'Seven' and your lifts will just fly up. Which position do you play?

    #7
    tbowman
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    RE: Reasonable goals? 2003/11/24 13:25:15 (permalink)
    NO PROBLEM WITH THAT BRO...Easy WEIGHTS :))
    #8
    JF
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    RE: Reasonable goals? 2003/11/24 20:44:23 (permalink)
    Very achievable in less than 20 weeks (well, maybe not the front squat) if you target your weak points and work on them to make them strengths. Back squatting would do wonders to your deadlift, along with good mornings.
    #9
    S1M0N
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    RE: Reasonable goals? 2003/11/25 23:14:11 (permalink)
    I think it will be very easy for squat and deadlift, they will go up very fast. But for bench I will need to use lots of assistances exercises and plateau breakers cuz I progress very slowly on this exercise [V]
    #10
    S1M0N
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    RE: Reasonable goals? 2003/11/25 23:16:03 (permalink)
    By the way Scourge_of_God I don't know wich position I will play because I never played rugby, it will be the first time. But I would like to be the guy how run will the ball until he get destroyed by a 300lbs monster
    #11
    JF
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    RE: Reasonable goals? 2003/11/25 23:47:03 (permalink)
    Man, 40 lbs is going to be easy, easy! Just get under the bar and do some serious lifting and all will come into place. Heck, I have good hopes of 230 by next June for my first meet (along with 350+ squat and 400 dead).
    #12
    Scourge_of_God
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    RE: Reasonable goals? 2003/11/26 00:01:55 (permalink)
    Mate - If you want to run with the ball, then you want to be in the backs. In that case, strength/power might be useful, but nowhere as useful as speed - If you are fast enough to dodge and outrun everyone else on the pitch, you might as well weigh 90lb. The guys who need the muscle are the forwards...
    #13
    S1M0N
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    RE: Reasonable goals? 2003/11/26 01:46:20 (permalink)
    Yea, I practice running a lot. Running faster is more important for me than lifting bigger weights but I think I can practice both, not only focus on one. And even if I am not a foward, I think strength is very usefull for a sport like rugby. And anyway, I just enjoy lifting weights

    Pusha, I know you got a lot of experience in sprinting. Could you tell me what look like a sprinter training on a week? How often do you run? I know most of the sprinters are doing weight training to help their running speed, what exercises/set/reps do they use? And I remember you talked about overspeed training and other thing like that, it seem interesting. I am very interested by increasing my running speed, if you have any tips or routine for me I would really appreciate!
    #14
    S1M0N
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    RE: Reasonable goals? 2003/11/27 00:36:51 (permalink)
    Thanks a lot pusha, very interesting! I would just like to have some other precisions about the weight lifting for a sprinter. You talked about oly lifts, so you mean snatch, clean and jerk etc? Do exercises like squat also help? What would be the basics exercises to include in a sprinter routine?

    And I would like to know a bit more about you. Before you start training for sprinting, did you already got a great speed naturally with good genetics? And how have been your progress for your sprint times, how fast did you progress, etc. Did you compete?
    #15
    RagingBull
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    RE: Reasonable goals? 2003/11/27 01:17:45 (permalink)
    Im 23 and can only just lift some of those.
    LMAO


    Wish I did my weights back when I was 16...I wouldn't be such a poosy now. lol
    #16
    S1M0N
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    RE: Reasonable goals? 2003/11/28 00:44:05 (permalink)
    Thanks a lot pusha, you really motivated me [:p]
    I have a last question for you is it better to be taller or shorter for sprinting? Because I am only 5'7 and I may be disavantaged by my short legs.
    #17
    S1M0N
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    RE: Reasonable goals? 2003/11/29 12:59:11 (permalink)
    Good, so for a sport like rugby or american football it is a great advantage because the distances we run are almost always under 40m. I timed me on 100m a while ago and I did 15-16 seconds... It is not very good but if I train seriously for that I could be able to run it under 12 seconds, I have always been one of the fastest when I played soccer in the past, but I never trained to increase my running speed.
    #18
    Scourge_of_God
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    RE: Reasonable goals? 2003/11/29 15:39:01 (permalink)
    If you only ever need to run 40m at a time, don't train to do the 100m in 12 secs. What's the point? Train to get your 40m (or less)time down as far as you can... When I was playing rugby I could beat anyone else in the school over the length of the pitch but I played in the forwards, because speed over this distance is not much use for running with the ball. It was the guys who would be ahead of me by the first 20m or so that were the good backs as this kind of acceleration allowed them to explode onto the ball and make good ground before the opposition could react to what they were doing. Train for massive acceleration, speed over 40m and the lifts you described in your first mail and you will decimate all on the rugby pitch...
    #19
    suggy3001
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    RE: Reasonable goals? 2003/11/29 17:39:24 (permalink)
    yup, rarely ever achieve top speed on the pitch, even running 40m in a straight line will be very rare. For increased sports performance really it's the first 10m where you have to explode. Combine that with agility training and you will be a useful addition to any side.
    #20
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