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2021 Goals Thread
Posted on 12/29/20 at 7:44 am
Posted on 12/29/20 at 7:44 am
The new year is almost here and our gyms are soon to be flooded with fleeting resolutions. Naturally, I figured I’d start a thread where we bitch about our crowded gyms and also discuss our goals for 2021. Admittedly, I’m taking inspiration from another poster’s thread.
I’ll go first. After a rough year of COVID shutdowns, hurricanes, and an upper body fracture, my numbers have dwindled so I’m trying to get back to where I was. For weight, I’d like to put on another ~5-10lbs after losing ~25lb during 2020. I’ve already gained some back in the last couple months and am enjoying being as lean as I am right now. Current weight is about 161 at 5’10.” For max numbers, I’d like to get to:
Est. 1RM current:goal
Bench - 275:320 (~2x current BW)
Squat - 365:405 (~2.5x current BW)
Deadlift - 365:435 (return to beginning 2020 2-rep PR)
OHP - 155:185 (my worst lift historically)
The above is secondary to consistency. More than the numbers, I just want to be better than the week/month before as much as possible and the rest will likely fall into place.
I’ll go first. After a rough year of COVID shutdowns, hurricanes, and an upper body fracture, my numbers have dwindled so I’m trying to get back to where I was. For weight, I’d like to put on another ~5-10lbs after losing ~25lb during 2020. I’ve already gained some back in the last couple months and am enjoying being as lean as I am right now. Current weight is about 161 at 5’10.” For max numbers, I’d like to get to:
Est. 1RM current:goal
Bench - 275:320 (~2x current BW)
Squat - 365:405 (~2.5x current BW)
Deadlift - 365:435 (return to beginning 2020 2-rep PR)
OHP - 155:185 (my worst lift historically)
The above is secondary to consistency. More than the numbers, I just want to be better than the week/month before as much as possible and the rest will likely fall into place.
This post was edited on 12/29/20 at 7:53 am
16
Posted on 12/29/20 at 7:58 am to Dixie Normus
Achieve a better mind, body and soul. But that's way past 2021, LOL.
For 2021 the plan is the get down to the 170 or less range. And something I've tried but never followed thru with, is to complete the same number of reps per month... as per the year. Those exercises will be mainly pushups, situps, air squats and calves raises.
So to be clear... that 2021 reps of each per month. Relatively simple based on an average of 30days per month and 67+ reps of each per day.
For 2021 the plan is the get down to the 170 or less range. And something I've tried but never followed thru with, is to complete the same number of reps per month... as per the year. Those exercises will be mainly pushups, situps, air squats and calves raises.
So to be clear... that 2021 reps of each per month. Relatively simple based on an average of 30days per month and 67+ reps of each per day.
Posted on 12/29/20 at 8:37 am to Dixie Normus
Lose 20 pounds. Exercise every day, at least in some fashion. Drink less alcohol.
Posted on 12/29/20 at 9:47 am to vistajay
quote:
Exercise every day, at least in some fashion. Drink less alcohol.
Get a dog. She makes me feel guilty if I don’t take her for a run.
Posted on 12/29/20 at 10:09 am to Dixie Normus
I always make weight loss resolutions and typically fail to meet them because life gets in the way and weight loss sucks.
I think this year I want to take a different approach and make behavioral goals that align with weight loss and healthy living.
I aim to walk 30 minutes every morning.
I aim to hit the gym a minimum of 3 days a week (averaged out).
I aim to get some form of exercise in every day, even if just my 30 minute walk.
I aim to track my food intake a minimum of 6 days per week.
I aim to put my phone away at 9:30pm and lights out at 10pm
I think this year I want to take a different approach and make behavioral goals that align with weight loss and healthy living.
I aim to walk 30 minutes every morning.
I aim to hit the gym a minimum of 3 days a week (averaged out).
I aim to get some form of exercise in every day, even if just my 30 minute walk.
I aim to track my food intake a minimum of 6 days per week.
I aim to put my phone away at 9:30pm and lights out at 10pm
Posted on 12/29/20 at 12:15 pm to Dixie Normus
Lost 15 lbs, this year. Was down 25, until the holiday season kicked my butt. Looking for another 15-20, next year.
Posted on 12/29/20 at 1:07 pm to Dixie Normus
From May 2019 to May 2020 I went from 222 to 186. Plateaued this summer and fall, and after the holidays am back into the low 190s.
Would like to be back to 186 by March and then down to 180 by holidays 2021. This will mean:
1. Stop the binging on sweets. This will get me back on track pretty quick.
2. Increased low/moderate exercise. Already work out 3-4 times/week. Must commit to interim/light activity like long walks to bridge between work out days.
3. Count calories. I was able to lose the above weight without strictly counting, but to break that plateau I will need to count.
4. Keep myself accountable, hence posting in this thread.
Would like to be back to 186 by March and then down to 180 by holidays 2021. This will mean:
1. Stop the binging on sweets. This will get me back on track pretty quick.
2. Increased low/moderate exercise. Already work out 3-4 times/week. Must commit to interim/light activity like long walks to bridge between work out days.
3. Count calories. I was able to lose the above weight without strictly counting, but to break that plateau I will need to count.
4. Keep myself accountable, hence posting in this thread.
This post was edited on 12/29/20 at 1:08 pm
Posted on 12/29/20 at 1:36 pm to Dixie Normus
My only firm goal for 2021 is to run (finish) a 100k trail race on November 7th.
Posted on 12/29/20 at 2:06 pm to Dixie Normus
end 2021 with the following
press- 70lbs KBS for 5 sets of 8. Max of 165 which is where i was in march before moving.
Squat- get back to 350 once I have a garage gym again
Deadlift- back to 405 like i was in march
Bench- 265 by December
Right now mainly focusing on sticking to my diet 85% of the time. I will reach my physique goals if i do that.
performance goals that are most important to me right now- complete the following Villain Challenges by december
VC#1- 100 burpees in 5 min
VC#3- 100 pushups in 2 min
VC#5- 18 chins with 25lbs
VC#9- 100 situp sin 2 min
VC#11- 50 pushups on 12" box with 45 pounds
VC#18- 400 meter dash under 1 min.
1 mile run under 7 min
25 strict ring dips
L-Sit on parrallettes for 1 min strict
These are important to me as they take consistent work to achieve which with a consistent diet will provide me with the physique goals i seek. I am limited on equipment right now and these are doable with what i have.
press- 70lbs KBS for 5 sets of 8. Max of 165 which is where i was in march before moving.
Squat- get back to 350 once I have a garage gym again
Deadlift- back to 405 like i was in march
Bench- 265 by December
Right now mainly focusing on sticking to my diet 85% of the time. I will reach my physique goals if i do that.
performance goals that are most important to me right now- complete the following Villain Challenges by december
VC#1- 100 burpees in 5 min
VC#3- 100 pushups in 2 min
VC#5- 18 chins with 25lbs
VC#9- 100 situp sin 2 min
VC#11- 50 pushups on 12" box with 45 pounds
VC#18- 400 meter dash under 1 min.
1 mile run under 7 min
25 strict ring dips
L-Sit on parrallettes for 1 min strict
These are important to me as they take consistent work to achieve which with a consistent diet will provide me with the physique goals i seek. I am limited on equipment right now and these are doable with what i have.
Posted on 12/29/20 at 2:18 pm to lsu777
45 minute 10k
Posted on 12/29/20 at 2:55 pm to Dixie Normus
Current weight 175. I’m ok with staying anywhere from 170-180.
Current est 1 RM:
OHP: 140lb (easily my worst lift)
Bench: 240lb
Squat: 325lb
Dead: 350lb
I’d like to get bench to 280
Squat to 380
Dead to 400
OHP to 175
That would get me back to close to all time highs on bench and dead, and would establish new all time highs in Squat and OHP.
Current est 1 RM:
OHP: 140lb (easily my worst lift)
Bench: 240lb
Squat: 325lb
Dead: 350lb
I’d like to get bench to 280
Squat to 380
Dead to 400
OHP to 175
That would get me back to close to all time highs on bench and dead, and would establish new all time highs in Squat and OHP.
This post was edited on 12/29/20 at 2:56 pm
Posted on 12/29/20 at 4:18 pm to Dixie Normus
If I hit 408 raw at less than 210 BW... goals are as follows
Bench press 460
Barbell curl 225
Close captains of crush #4 (have closed a #3 with a 152 pound rgc rating)
Pinch two 45’s (another grip feat)
Lift Thomas Inch dumbbell (never tried it, but have been training with a far grip on heavy dumbbells)
Dumbbell curl 100’s
Lat pulldown the entire stack (whatever it weights on our lat pulldown machine) with one hand.
Current max bench stands at 397 @ 204.6 pounds BW
Bench press 460
Barbell curl 225
Close captains of crush #4 (have closed a #3 with a 152 pound rgc rating)
Pinch two 45’s (another grip feat)
Lift Thomas Inch dumbbell (never tried it, but have been training with a far grip on heavy dumbbells)
Dumbbell curl 100’s
Lat pulldown the entire stack (whatever it weights on our lat pulldown machine) with one hand.
Current max bench stands at 397 @ 204.6 pounds BW
Posted on 12/29/20 at 4:30 pm to The Silverback
Your handle is aptly named 
Posted on 12/29/20 at 7:51 pm to Dixie Normus
My "soft" goal is to feel better and kind of take better care of my body. Got a Theragun Pro for Xmas and am excited to just get it all over my body in a nonsexual manner
As far as lifts, I am coming off an overuse elbow injury. My wender log has me at:
Press: 151
Deadlift: 348
Bench: 235
Squat: 315
I am over 200 right now, but a ton of that is just the last 10 days eating whatever I want. I'm probably more in the 192-193 range. want to be 185.
My goal for 2020 was to Squat 315. I never got the opportunity to try it. Got 295 X2 in November before injury
My 2021 goal is probably going to be go up 25 lbs on my upper body and 50 on my lower body. I semi quit my job in October so first priority needs to be getting back to the grind
As far as lifts, I am coming off an overuse elbow injury. My wender log has me at:
Press: 151
Deadlift: 348
Bench: 235
Squat: 315
I am over 200 right now, but a ton of that is just the last 10 days eating whatever I want. I'm probably more in the 192-193 range. want to be 185.
My goal for 2020 was to Squat 315. I never got the opportunity to try it. Got 295 X2 in November before injury
My 2021 goal is probably going to be go up 25 lbs on my upper body and 50 on my lower body. I semi quit my job in October so first priority needs to be getting back to the grind
Posted on 12/29/20 at 8:37 pm to Dixie Normus
Honestly my only goal is to still be doing Greyskull or some other progression by the end of the year. I've tried this multiple times in the past and failed every time for one reason or another. I've invested in actual equipment and Covid's got me freaked out. I'm going to get in shape this time.
Posted on 12/29/20 at 9:30 pm to GeorgeTheGreek
I have a downvote stalker on this board.
Posted on 12/29/20 at 10:50 pm to The Silverback
Your goals are impressive. I am 46 years old. My weight hovers around 225-230. My current bench is 370, squat 425, dead 475, and OHP 205. If you don’t mind me asking I would like to know your age. Only asking because I am working on figuring out my goals for 2021 and would like to know if I could possibly get to 415 on bench and continue to improve my other lifts as well.
Posted on 12/29/20 at 11:09 pm to Dixie Normus
Haha yes thank you! Although should probably be “chimp” since I’m not some big heavy weight
Posted on 12/29/20 at 11:13 pm to Molliehawk1
Hi Molliehawk1, hope your training is going well. I am 26. I would say 415 is possible with quality programming. Buy one of James Strickland’s bench programs, it took my bench to new heights. Started at 260 in May '18 and hit 375 in September '19. Only reason I’ve stalled and never broke through 400 and beyond is because of gym closures this year and work getting in the way. I would also recommend you train your grip.
Anyways, hope this helps.
Anyways, hope this helps.
Posted on 12/30/20 at 10:05 am to Dixie Normus
Dry January
Quit smoking for good
Quit lifting weights since it is a silly activity
Quit smoking for good
Quit lifting weights since it is a silly activity
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