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Goals for the coming week 7/21-7/27



 
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ASMARTERWAY
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8/19/13 3:23 A

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Gym 5 days, plus continue with my Malay language learning and also spend 30 minutes each day doing my CELTA coursework.

What you say is what you get!


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NHOYLE1
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7/31/13 9:38 A

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Eric- that is darn close though, great work.



ERICWS
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7/29/13 11:24 A

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No PR for me. Close, but 10 seconds above the PR. In the same race last year, I was about a minute slower than i was in this year's edition, so I guess I will take that as a step in the right direction!





NHOYLE1
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7/24/13 1:42 P

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Its cool. I think I just need more muscles.



BREWMASTERBILL
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7/24/13 10:45 A

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doh, I read that completely backwards. Disregard my suggestion.

Simple, Effective Strength Training for Beginners www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5425006


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NHOYLE1
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7/24/13 10:40 A

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Its not the lockout I struggle with, but the initial push more often than not.



BREWMASTERBILL
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7/24/13 9:46 A

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Wow, nice.

If you're struggling with locking out the bench or OHP, you may consider doing a little tricep isolation work at the end of your workout. Tricep extensions and skullcrushers are two of my favorites.

Simple, Effective Strength Training for Beginners www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5425006


Current Program bb531.wordpress.com/about/

"In god we trust, all others bring data."

"You can't make people smarter. You can expose them to information, but your responsibility stops there." - Rip


 current weight: 11.0  over
 
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NHOYLE1
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7/24/13 9:20 A

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Got the Squat goal- 175x3x5. I think my form actually held up better than on my 165 on monday, so that is good

OHP didn't make 95, but did do 85x3x5. Shoulder felt a little funny at the end, and I am really struggling to get it past my head (once its past my head it goes up fine)

Deadlift didn't make it, did 225x5 just fine, but when I added 20 lbs it wasnt going anywhere. I took it down to 235, but I couldn't budge that either. Oh well, there is always next week

Made my pull ups 3x4 goal. Considering how wiped I feel by the time I get to that part of the workout, I am pretty happy about that.



NHOYLE1
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7/23/13 11:11 A

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Cantoutshyne- Any goal is a good goal. Especially in these weekly posts.

As someone that doesn't know a thing about kettlebells, I was curious about a few things: What does your kettlebell circuit involve? What would "minimum resting periods" look like. Is that avoiding a quantity of resting periods, or keeping those resting periods at less than a certain amount of time (like 45s or something like that)?

Eric- sounds great. Good luck in the next 5k!



ERICWS
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7/23/13 10:52 A

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Thanks! I won't be upset if I don't. I always set 3 goals, as I learned on here from PapaMike:
1- finish intact w/o injury; 2- break 30 (gotta break 30 in a 5k for me!); 3- do as well as possible!





BREWMASTERBILL
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7/23/13 10:41 A

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Good stuff. All about improvement.

Shaving a minute off of a PR is pretty substantial, sounds like you've done some work. Best of luck.

Simple, Effective Strength Training for Beginners www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5425006


Current Program bb531.wordpress.com/about/

"In god we trust, all others bring data."

"You can't make people smarter. You can expose them to information, but your responsibility stops there." - Rip


 current weight: 11.0  over
 
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ERICWS
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7/23/13 10:35 A

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Well, I set my PR last fall at 28:16. I am not super-fast, but that is a long way from where I started!

This season, my first 5k was 28:42 in great conditions. The next was 28:45 in very warm and humid conditions. I think i am in better condition right now than i was a year ago at this time, so i think that, if the conditions are good and I feel good, I can take a shot at busting into the 27's, at least!


We'll see.





BREWMASTERBILL
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7/23/13 10:28 A

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Nice! Have a particular concrete goal time in mind?

Simple, Effective Strength Training for Beginners www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5425006


Current Program bb531.wordpress.com/about/

"In god we trust, all others bring data."

"You can't make people smarter. You can expose them to information, but your responsibility stops there." - Rip


 current weight: 11.0  over
 
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ERICWS
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7/23/13 10:26 A

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I hope i can take a shot at PRing in a 5k race this week.





BREWMASTERBILL
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7/23/13 7:37 A

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Doesn't matter what the goals are, this is the place to spill 'em.

Simple, Effective Strength Training for Beginners www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5425006


Current Program bb531.wordpress.com/about/

"In god we trust, all others bring data."

"You can't make people smarter. You can expose them to information, but your responsibility stops there." - Rip


 current weight: 11.0  over
 
15
7.5
0
-7.5
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CANTOUTSHYNE
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7/22/13 6:18 P

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I dont have too many goals related to lifting a specific numbers. My goals are really related to completing my Kettlebell traning circuits with minimum resting periods. Basically I am measuring my cardio and muscle endurance. Final goal is to get past my mini plateau and drop 2 pounds. Good luck everyone with your goals!!



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BREWMASTERBILL
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7/22/13 3:55 P

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Those power cleans are nice. I've attempted them in the past, but I just don't feel comfortable doing them. I've hired a coach to teach me snatch and clean and jerk, so if I don't learn power cleans by way of clean and jerks, I'll spend a few more bucks to have her teach me.

Simple, Effective Strength Training for Beginners www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5425006


Current Program bb531.wordpress.com/about/

"In god we trust, all others bring data."

"You can't make people smarter. You can expose them to information, but your responsibility stops there." - Rip


 current weight: 11.0  over
 
15
7.5
0
-7.5
-15


NHOYLE1
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7/22/13 3:41 P

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Bill, thats awesome. I've never been able to touch my toes, and it seems like it is getting worse as I lift. I am working on stretching it every morning though.


congrats on the Snatch and the Squat. Those are great.

I hit the power cleans 115x5x3 today, as well as getting halfway to my squat goal and my bench goal. I did the hip thrusts with the bar, and they weren't too bad, so I might add some weight to them (I really am not good at using my glutes though).

Squats Deadlifts and OHP are wednesday, so hopefully I will have something good to report at that time.



BREWMASTERBILL
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7/22/13 2:33 P

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Graduated from the pee-wees. The greens are 10 kilos. I did the greens and then some. I ended up snatching 45 kilos (about 100 pounds). This is only my 4th lesson, so I think that's OK.

I did touch my toes, but my knees were bent ever so slightly, so I thought I cheated, but coach said it was close enough. I'm going to keep working at it. The stretch feels like it's more in my calves than my hamstrings now. I also have some lower back strength and mobility to work on.

Hit the 265x5 squat as well.

Tomorrow will try for the deadlift goal.

How is everyone else doing so far?

Simple, Effective Strength Training for Beginners www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5425006


Current Program bb531.wordpress.com/about/

"In god we trust, all others bring data."

"You can't make people smarter. You can expose them to information, but your responsibility stops there." - Rip


 current weight: 11.0  over
 
15
7.5
0
-7.5
-15


NHOYLE1
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7/19/13 11:18 A

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Green Bumper plates? At my gym those are 25 each.

sounds like good goals. Go get'em!



BREWMASTERBILL
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7/19/13 10:53 A

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What I set and what I get are two different things.
Squat - 265x5
Dead - 390x5
Bench - Sadly, I've deloaded here, so no goal
OHP - 130x6

Touch my toes - ya, pathetic, but I have real flexibility issues that I've been working on, so touching toes will be huge. I've never touched my toes with straight legs in my life. lol.

Snatch - coach wants me to snatch the green plates. I don't know how much that is, but she said it's graduating from pee-wee, so I guess that is good. haha.

Simple, Effective Strength Training for Beginners www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5425006


Current Program bb531.wordpress.com/about/

"In god we trust, all others bring data."

"You can't make people smarter. You can expose them to information, but your responsibility stops there." - Rip


 current weight: 11.0  over
 
15
7.5
0
-7.5
-15


NHOYLE1
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7/19/13 9:26 A

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So, what are everyones goals, fitness or otherwise for the coming week?

Here are mine:
Squat up to 175 (which would put me over bodyweight for that exercise),
Deadlift up to 245 (only one deadlift day next week, will put me at 1.5 BW)
OHP and bench at least back up to 95 and 135.
Power cleans up to 115
Pull ups 4x3 at end of workout
keep foam rolling
barbell hip thrusts with the bar




 
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