2025 Goals

[hector]

I’d like to pull 500lbs. This is a bit contradictory to my weight loss goals. Maybe?

i think of the big 3, DL suffers the least when losing weight. first thing i notice is my squat tanks when i loose weight. bench is hurts a little too, but DL never seems to change much.

Agree 100%.

If you deadlift your 1RM @RPE8 for 1 or 2 singles once a week (basically as heavy as you can go with 1 or 2 still in the tank), and do some volume on another day, I don’t think you’ll lose any deadlift strength at all.

[hector]

To everyone thinking of setting running goals this year, I strongly recommend doing it. I’ve run most days these past 6 months and my quality of life has improved enormously.
And that’s running slow AF for not that far. The nooby gains don’t take much. Great ROI.

(1) Finally Deadlift 600
My squat numbers now are back up to about where they were when I pulled 575. (And that’s with a SSB bar rather than the straight bar I used in the past, so maybe I’m actually stronger now.) There is zero reason other than laziness not to make a 600 deadlift happen.

(2) Bench 350.

(3) Weight down to 242.
Over the past year I havent lost much weight, despite incessant running, however I’ve still slimmed down a bit and managed to retake a significant chunk of my wardrobe, wearing lots of clothes I haven’t fit into for years. No reason not to keep this progress coming.

(4) Run a sub 35 minute 5k.
This should actually be super easy if my weight drops. Will be a real challenge otherwise.

[MikeMullany]

Last month of training for 2024 was pretty good and I am hopeful and optimistic that will continue. I’m using a few different templates to come up with my daily sessions.

For DL’ing and Benching I am using Hanley’s General Strength template. Volume wise, I use the lower end of his bench sessions, but take 20% or so off the DL sessions. The biggest lesson I’ve learned this year is I don’t need and can’t tolerate most volume prescriptions for lower body work.

Pressing will follow Greg Nuckol’s Average to Savage program. For those not familiar with it, he lays out a nice long cycle (20 weeks) varying the intensity weekly, and weight is increased when you can do more than 6 sets while keeping the RIR under a certain threshold. Makes sense, and his spreadsheet does the calculations for you.

For squats, I have come up with my own rough plan. I’ve been alternating 3-0-3 Tempo squats and 2 Count Paused squats, both done Low Bar. Both variations help me focus on form issues (mainly getting onto my toes) and will help keep the load in check a little. I’ve been ramping up sets of 3 for the Tempo Squats, and working up to a top single and % based back off sets for the 2 Count Paused Squats. I may rotate in some paused speed squats as well I the future. Those would be sets across. Progression will be RPE based, and I need to be honest here.

I am also hopeful that I have a rough framework for running. I am able to run for 45 minutes straight now, and think I can keep adding. Biggest thing g for me are keeping my legs healthy, namely my IT band. I’ve been doing regular stretching of it and it helps a lot. I will see my chiropractor for work more often and for maintenance, rather than goi g when things are out of control. I also need to be mindful of the sequencing of the running, lifting and rest. It seems squatting or DL’ing the day after running is not the best for me. So those sessions will need to be planned a day or two after a run. I think a day of lifting, followed by a day of running, followed by a day of rest works best. I can and will sneak in an upper body only session from time to time as well. This is essentially what I’ve been doing g the last month or so.

The wildcard in my recovery equation is work (and possibly golf). Work is what it is. Some days are harder on my body than others. Working Overtime wrecks me now, it just does. The best thing I think I can do is take an extra day if I need to. I feel that at my age now, and my recovery abilities I need to follow this creed……I can still do anything, I just can’t do everything.

Once hiking season rolls around in May, I will need to recalibrate. I’m going to put it out there, hopefully to remind me. That might be a good time to follow a one lift a day (OLAD) plan. Work up to a top single at RPE 7, and 4-5 sets of 3-4 reps at 75% of that single. I also think this might be a good time to vary the lifts. SSB, HB squats, squats with chains, deficit DL,s, paused DL’s, DL w chains, Incline bench, bench w chains etc.

[Famendoza1981]

Main goal will be to continue to do my special squat program and get 2 if not 3 more PRs this year. Last year (2024), I was able to get 3 PRs with my program, after 13 years of nothing with other branded general programs (s/p/d/b) or squat specific programs. So hopefully I remain healthy enough and the trend can continue and I can unlock more.

[Hanley]

2024 was such a bust due to various injuries.

I want to recycle some goals for 2025:
- lifetime PR my DL (635 would sure be nice)
- get TnG Bench back over 400
- finally hit 2000 watts on the freaking Echo bike

#

I’ve been squirreling away a bunch of programming ideas over the last few years, & I’d like to lay those out in spreadsheets, etc. I’ve been doing this programming shit long enough that I no longer give a fuck about any sort of strict evidenced-based approach. While extant research certainly serves as a foundation, I delight in inductive leaps & hypotheses (that have been tested by a small sample group).

#

This is a massive year for me professionally. The R&D company I work for (autonomous trucking) is finally launching commercially, and I’m confident we’re going to kick ass. 2025 will be one of the few times in my life that I’m more than happy to bias my work-life balance toward work. I’m fucking excited. I guess the goal here is to maintain the energy for the grind & keep the broader perspective (sometimes I get so lost in the frustrating details of a small problem that I forget I have the honor of working on one of the craziest engineering feats in history).

[aurelius]

^ That all sounds fantastic. Excited for you.

I am going to introduce more jazzercise concepts into my training. Focus on ball changes and pivot turns. Really improve my chasse.

*For real: Gonna try again to lose that last 10 pounds and improve on general fitness (work capacity) while maintaining strength.

[mgil]

@Hanley, awesome to hear about the career stuff! Hope it hits big.

[cgeorgiev]

Switching up to a more bodybuilding focus this year as my big three have been stagnant for years. My only goals are to train 5-6 times a week, remain injury free, and to look like a Frank Frazetta painting.

[DanCR]

Switching up to a more bodybuilding focus this year as my big three have been stagnant for years. My only goals are to train 5-6 times a week, remain injury free, and to look like a Frank Frazetta painting.

Had to google - this is super cool.

[mgil]

Additional goals is to get some of you guys wearing the #flablab swag with pride.

[Skid]

Additional goals is to get some of you guys wearing the #flablab swag with pride.

I'm in!

[KarlM]

From 2024:

Squat 200 kg, pull 500 lbs again, and bench 300 lbs all under 180 lbs bodyweight.

While I PR'd my DOTS, I did not accomplish any of the above. I put 300 on the bar once last year but didn't get it. I didn't even try for the squat and deadlift goal. So this year I'm going to at a minimum at least try to hit all three. I'm also modifying the goal to state that I'd like to hit those numbers at around 185 lbs body weight. I like sitting at 185 well enough.

[cole]

From 2024:

Squat 200 kg, pull 500 lbs again, and bench 300 lbs all under 180 lbs bodyweight.

While I PR'd my DOTS, I did not accomplish any of the above. I put 300 on the bar once last year but didn't get it. I didn't even try for the squat and deadlift goal. So this year I'm going to at a minimum at least try to hit all three. I'm also modifying the goal to state that I'd like to hit those numbers at around 185 lbs body weight. I like sitting at 185 well enough.

those goals would be alot easier if you got to 200 lol....just joking man i know its important to look good for the old lady and be healthy in general. i feel better at 215 than at 230 but my lifts do so much better up here.

im sure you will get those goals this year homeboy

[cole]

I no longer give a fuck about any sort of strict evidenced-based approach. While extant research certainly serves as a foundation, I delight in inductive leaps & hypotheses (that have been tested by a small sample group).

considering the massive variability amongst individuals regarding their repsonse to training, i think this approach is more effective anyway.

im sure well be seeing that ridiculous 4 plate bench soon

[cole]

To everyone thinking of setting running goals this year, I strongly recommend doing it. I’ve run most days these past 6 months and my quality of life has improved enormously.
And that’s running slow AF for not that far. The nooby gains don’t take much. Great ROI.

(1) Finally Deadlift 600
My squat numbers now are back up to about where they were when I pulled 575. (And that’s with a SSB bar rather than the straight bar I used in the past, so maybe I’m actually stronger now.) There is zero reason other than laziness not to make a 600 deadlift happen.

(2) Bench 350.

(3) Weight down to 242.
Over the past year I havent lost much weight, despite incessant running, however I’ve still slimmed down a bit and managed to retake a significant chunk of my wardrobe, wearing lots of clothes I haven’t fit into for years. No reason not to keep this progress coming.

(4) Run a sub 35 minute 5k.
This should actually be super easy if my weight drops. Will be a real challenge otherwise.

damn hector. if you could pull 600 and bench 350 at 242lbs, that would be beast mode.

[TurtleBear]

I’ll do these too

1. Keep running HVLF on Squat and Bench (I don’t have PR goals in mind, but I just wanna keep plugging along. HVLF is like secret sauce. I think a 500lb squat could happen, but we will see.)
2. Start logging here consistently (It is for fun)
3. Keep losing weight and get my LDL into a normal range. I genetically have a high LDL even when Im really lean. But carrying around all this extra weight isn’t helping.
4. I’ve been working on being more calm and relaxed. It’s been going really well. A big move in the right direction was quitting caffeine last year. I want to keep up on that.
5. No competition plans for fighting this year, but I wanna keep training consistently as if I did.

[DanCR]

I’ll do these too

1. Keep running HVLF on Squat and Bench (I don’t have PR goals in mind, but I just wanna keep plugging along. HVLF is like secret sauce. I think a 500lb squat could happen, but we will see.)
2. Start logging here consistently (It is for fun)
3. Keep losing weight and get my LDL into a normal range. I genetically have a high LDL even when Im really lean. But carrying around all this extra weight isn’t helping.
4. I’ve been working on being more calm and relaxed. It’s been going really well. A big move in the right direction was quitting caffeine last year. I want to keep up on that.
5. No competition plans for fighting this year, but I wanna keep training consistently as if I did.

I hope you do #2, because it would be fun following along as you pursue that 500 squat.

[gymdad150]

Seeing as 2024 was a process of bottoming out, and facing some unpleasant realities, my goals are nothing more than finding a federation to compete in.

Becoming an "enhanced" athlete was never on my dance card, but seeing as I was unable to function at any level, at any athletic endeavor, committing to starting to address the hormonal deficiencies was necessary.

So, so long USAPL / PA.

I'm not sure whether I'll go USPA, or RPS. I need to investigate how their meets are run here in WNY, and on a national level. I've gotten spoiled competing locally at my gym, and at USAPL Natls.

As to numbers ... I'm back to 2019 levels. I'd like to take a run at a 400lbs Squat, 225lbs Bench, and touch 500lbs again on the Deadlift. The Bench is the most reasonable. I'd like to think a 500lbs pull is still in me. I'd be over the moon if the god's grant me the ability to Squat 400lbs at age 70.

But I'll take what my ability to train to, and my body allows ...

[Bliss]

I’ll do these too

1. Keep running HVLF on Squat and Bench (I don’t have PR goals in mind, but I just wanna keep plugging along. HVLF is like secret sauce. I think a 500lb squat could happen, but we will see.)
2. Start logging here consistently (It is for fun)
3. Keep losing weight and get my LDL into a normal range. I genetically have a high LDL even when Im really lean. But carrying around all this extra weight isn’t helping.
4. I’ve been working on being more calm and relaxed. It’s been going really well. A big move in the right direction was quitting caffeine last year. I want to keep up on that.
5. No competition plans for fighting this year, but I wanna keep training consistently as if I did.

Just last night I've been reading these fascinating articles from BBM about all things "cholesterol".

Here they are, in case you haven't seen them by chance, but would be interesting to hear your thoughts in light of their points about genetically elevated levels (even without compounding factors), medication and your point 3 above.


https://www.barbellmedicine.com/blog/a- ... olesterol/

https://www.barbellmedicine.com/blog/a- ... nceptions/