onsdag 29 december 2010

Goals 2011

Jon:
Ten years have soon passed since the black monolith should have been found on the dark side of the moon but things are pretty much as they always has been. 2011 will however be a year of immense change.
Just read my blog post from a year ago and it struck me how little my training has progressed. It felt a bit sad really. I mean, a lot has happened this past year. I do think that I am a better athlete and I am for sure a much better teacher but I don't know if I am that much stronger. This, however, makes me even more confident in what I should do this comming year: set up clear goals, program for them and write a training log. So here they come. My 11 goals for 2011:

1. Deadlift double bodyweight. This should be one of the easier goals since I already has lifted 160 kg at 82 kg bodyweight. Have to wait to start training it for real until I find a proper barbell. Our two 56 kg kettlebells will have to do meanwhile.
2. Squat double bodyweight. I have never tried out a 1 rep max squat so I really don't know how hard this is going to be but I'm starting to work it with double kb front squats while I'm still in Bcn.
3. Benchpress 1.5 x bodyweight. Have never benchpressed 100 kgs so this will be interesting.
4. Pistol. It's just a shame that I can't do it already.
5. Press double 36s for 10 reps. I prefer to keep on doing the double kb work since I hope it will even out the imbalance I've got between left and right side.
6. Flip double 36s for 10 reps. Love the double kb swing flips. Did 325 of them with th 20 kgs and are now bringing the 24s to the park.
7. Pull-up +50 kg. It's a shame that I haven't progressed more in the weighted pull-up during the year. Have done 45 kgs so 50 kgs shouldn't be a big thing.
8. One arm pull-up. Everybody needs a mountain to climb...
9. Comfortably put the palms in the floor with straight legs. I probably should have more flexibility goals but I don't.
10. Snatch test with 32 kgs. Haven't done the snatch test since the RKC but I'm pretty sure it wouldn't be a problem. Movin up. It feels more interesting to increase the weight than to do the SSST with 24 kgs.
11. One minute handstand. Yepp.

That's it!!! If I reach these goals in the coming year I feel I'm pretty much at a good athletic level for a 38 year old.

6 kommentarer:

  1. Kör hårt, vännen! Ska också formulera några mål här...

    SvaraRadera
  2. Du får allt ta och justera lite :-)
    Marklyft minst 2,5 gr bw får du sätta här!
    Squat, 2 gr bw ganska tufft, justera?

    Tips för att enkelt kunna köra marklyft hemma, skaffa ett gammalt kapat rör. Jag har själv en gammal vatenledning som utan problem håller för 150 kg.

    Kör hårt!

    MVH
    Andreas

    SvaraRadera
  3. Andreas: jo 2 ggr kroppsvikt på marklyft kanske är lite lågt men det finns ju inget som säger att jag stannar där ;)
    Squaten är tung men va fan. Är trött på mina storkben. Nu kör jag!
    Jon

    SvaraRadera
  4. Oj. 10xdubbla 36kiloskulor! Det är STARKT det. Alltså helt tokigt starkt. Måste vara det i särklass svåraste i den där listan, även om 2xBW i böj är tufft det med.

    Jag själv börjar fundera på om 40kg är pressbart i min vikt och mina usla gener. Har fått en kettlebellrevival, men kan titta lite väl högt för mål... Och då tänker jag mig bara EN kula EN gång...

    SvaraRadera
  5. Martin: Fan va du skrämmer upp mig. SÅ tungt är det väl ändå inte. Frän var jag står är det självklart att du kan pressa 40 kg. Du må vara gubbe men du e ju en stark sådan. Kör på bara.
    Jon

    SvaraRadera