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I did it.... (warning gym post)
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By *rHotNotts OP Man
over a year ago
Dubai & Nottingham |
Achieved first of four 2021 goals tonight , a full set of 12 deadlift , 100kg, perfect form.
I know it’s not heavy but my goals of 12x100kg for squat, bench and deadlift are made much harder by my 4th goal of running 5k in under 21mins, keeping my body weight low reduces a bit of muscle mass. I’m also focussing on good form , so dropped the weight right down and started from scratch working with a PT on form and hypertrophy at lower weight.
Feels good though - 1 done, 2 are closer with Sept/Oct targets , and ones going to be tough, just got to stay injury free and focussed 
What are your training goals ? How are they going ? |
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I have been wondering for a while whether to set clearer goals for myself. I began about 4 years ago with sole desire to manage depression. Treated the gym and lifting like “medicine”. Am finally at a stage where I love my mind-body relationship. But also a little surprised to look in mirror and realise I’m stronger and fitter than I ever imagined. Only now does it occur to me work on specific parts but I haven’t a clue where to start. Was thinking of maybe getting a PT for a session to help me assess strong/weak areas as a starting point |
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By (user no longer on site)
over a year ago
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"100x12 bench is pretty fucking strong, I really hope you achieve that! "
Yeah what he said!^^^
Deadlift, yeah no problem.
Squat, again, no issue there.
But that bench is gonna take some doing!
Well done though fella, keep smashing your goals. It only becomes addictive when you start seeing results like that.  |
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Good work!
I just want to up my 1rm on all 3. meant to be doing 1 reps on deadlifts later but have twinged something in my shoulder.
Lots of prehab done so hopefully I'll get some weight on it.... Even if I only up it by 2.5kg tonight I'll be happy(ish) |
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By (user no longer on site)
over a year ago
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What weight are you OP? 100 X 12 bench bench is probably more than 90% of gym goers will ever do so pretty strong.
I'm still recovering from injury in January, was going well but had a minor set back. Road back to 300kg squat, 300kg deadlift and 200kg bench is going to be a long one. Would like to be there by May/June next year ready for comp season.
As I cant lift heavy I've also dropped 12kg in weight, about 9kg of that is muscle so have to get all that back as well.
Thoroughly depressing  |
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Best of luck with the challenge, but why did you go for the same number on all 3 lifts? 100kg in BP is a completely different level of strength to 100kg DL.
How are you going about getting there? Build 1RM to 100kgs first and then try to add reps? Or do weights that you can do 12 reps of and then add weight? Eg if you can do 12 at 80 then move to 8 at 85 and build up to 12? |
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By (user no longer on site)
over a year ago
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"... and while we’re at it, why 12 reps? When people are aiming for strength targets like that they usually go for 1RM, or 2 or 3 reps rather than something like 12. "
He's not a powerlifter (I'm assuming) so why go for 1, 2 or 3 reps.
12 reps is just as valid as a strength goal. |
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Well done! Sounds like you're not making things easy for yourself by targeting both cardio and weight goals at the same time, but I guess that's what keeps life fun!
I've not got specific targets for my lifting, just to get progressively heavier over any given few months. This is a lifestyle, I'll never be on stage competing, so I can afford to take my time and ensure its sustainable and stays enjoyable. |
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Good work op, I still need to start going to the gym again, it's been years since I set foot in one but I really want to build up my skinny ass a bit. Only thing is that after I've finished work which is a workout in itself, I don't really feel like lifting weights |
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By *reya73Woman
over a year ago
Whitley Bay |
Ahh I'm totally lacking in goals and plans.
I vaguely try and run regularly.
My gym membership has lapsed.
I'm scrambling, bouldering at the wall and climbing mountains instead.
But my plans are spontaneous and flow and I have no discipline at all.
Would love to have goals or plans but I'm clearly not very good at it. Well done all you organised fitties
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"... and while we’re at it, why 12 reps? When people are aiming for strength targets like that they usually go for 1RM, or 2 or 3 reps rather than something like 12.
He's not a powerlifter (I'm assuming) so why go for 1, 2 or 3 reps.
12 reps is just as valid as a strength goal."
Understood, but most people I have come across who have been trying to increase strength have aimed to increase their 1RM, or 3 reps, or 5x5 max.
12 is unusual, which is why I asked OP why he came up with that target . |
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"Good work!
I just want to up my 1rm on all 3. meant to be doing 1 reps on deadlifts later but have twinged something in my shoulder.
Lots of prehab done so hopefully I'll get some weight on it.... Even if I only up it by 2.5kg tonight I'll be happy(ish) "
I didn't even lift 120kg!!
Im blaming the shoulder for sure! Did 115kg which I guess was ok |
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By (user no longer on site)
over a year ago
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Well done!!! Especially with the 5k training too!
I’m hoping to hit 120kg for a single this summer (my all time best is 130 but I’ve not pulled that since I was 40). I did 105kg last week for a single, and 100 for a double this week. |
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By *rHotNotts OP Man
over a year ago
Dubai & Nottingham |
"What weight are you OP? 100 X 12 bench bench is probably more than 90% of gym goers will ever do so pretty strong.
I'm still recovering from injury in January, was going well but had a minor set back. Road back to 300kg squat, 300kg deadlift and 200kg bench is going to be a long one. Would like to be there by May/June next year ready for comp season.
As I cant lift heavy I've also dropped 12kg in weight, about 9kg of that is muscle so have to get all that back as well.
Thoroughly depressing "
I fluctuate between 82-88kg depending on how much I focus on running. I’m currently benching 90kg 4 reps , I’m building tricep, shoulder and core to be able to bench 100 without bulking up too much , last time I attempted this goal I went above 44 chest and none of my suits or shorts fitted ! |
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By (user no longer on site)
over a year ago
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"What weight are you OP? 100 X 12 bench bench is probably more than 90% of gym goers will ever do so pretty strong.
I'm still recovering from injury in January, was going well but had a minor set back. Road back to 300kg squat, 300kg deadlift and 200kg bench is going to be a long one. Would like to be there by May/June next year ready for comp season.
As I cant lift heavy I've also dropped 12kg in weight, about 9kg of that is muscle so have to get all that back as well.
Thoroughly depressing
I fluctuate between 82-88kg depending on how much I focus on running. I’m currently benching 90kg 4 reps , I’m building tricep, shoulder and core to be able to bench 100 without bulking up too much , last time I attempted this goal I went above 44 chest and none of my suits or shorts fitted !"
Even more impressive at that bodyweight.
125-135kg puts you at 1.5 times bodyweight bench which is strong. Based on 100 x 12 you'd be well in that range. |
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Well done, OP! I'm trying to build my strength back up again after lockdown limpness. I can only do bench out of the "big 3" and I normally do incline. My 1RM is currently 40kg on the incline bench, I just need to get my shit shoulder to behave 
Prowler towing (behind the wheelchair) is up to 95kg plus 12kg on my footplate (reduces tipping).
Lat pull down, reverse grip is somewhere around 50kg for reps, single arm seated cable row is around 25kg for reps too.
I'm training for a very up-hilly 10k by wheelchair, so I need the strength |
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By *reya73Woman
over a year ago
Whitley Bay |
"Well done, OP! I'm trying to build my strength back up again after lockdown limpness. I can only do bench out of the "big 3" and I normally do incline. My 1RM is currently 40kg on the incline bench, I just need to get my shit shoulder to behave
Prowler towing (behind the wheelchair) is up to 95kg plus 12kg on my footplate (reduces tipping).
Lat pull down, reverse grip is somewhere around 50kg for reps, single arm seated cable row is around 25kg for reps too.
I'm training for a very up-hilly 10k by wheelchair, so I need the strength "
It's like you're speaking another language to me!!! |
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Running goals- 5km at under 30 mins consistently, 10km at under 60 mins consistently.
Strength goals - Squat is at 80kg, deadlift at 70kg, want both to be at 100kg.
OCR goals - monkey bars and spinning monkey bars.
Strength goal is looking the most doable at the moment. |
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"I have been wondering for a while whether to set clearer goals for myself. I began about 4 years ago with sole desire to manage depression. Treated the gym and lifting like “medicine”. Am finally at a stage where I love my mind-body relationship. But also a little surprised to look in mirror and realise I’m stronger and fitter than I ever imagined. Only now does it occur to me work on specific parts but I haven’t a clue where to start. Was thinking of maybe getting a PT for a session to help me assess strong/weak areas as a starting point"
I've been going the gym for years but it took me until the 1st lockdown to realise just what a positive effect it has on your mental health. |
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By *rHotNotts OP Man
over a year ago
Dubai & Nottingham |
"Best of luck with the challenge, but why did you go for the same number on all 3 lifts? 100kg in BP is a completely different level of strength to 100kg DL.
How are you going about getting there? Build 1RM to 100kgs first and then try to add reps? Or do weights that you can do 12 reps of and then add weight? Eg if you can do 12 at 80 then move to 8 at 85 and build up to 12? "
Just progressive resistance, on my phone I have a log of the previous lifts weights and reps and just try amd better it each week, heavier or more reps on same weight. For bench I’m doing loads of dips, planks and shoulder press as I hit a bottleneck on 90kg. If I have a spot I’ll do 100kg negative reps to get used to the feel of 100kg |
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By *ajobMan
over a year ago
Newtownabbey |
"Best of luck with the challenge, but why did you go for the same number on all 3 lifts? 100kg in BP is a completely different level of strength to 100kg DL.
How are you going about getting there? Build 1RM to 100kgs first and then try to add reps? Or do weights that you can do 12 reps of and then add weight? Eg if you can do 12 at 80 then move to 8 at 85 and build up to 12?
Just progressive resistance, on my phone I have a log of the previous lifts weights and reps and just try amd better it each week, heavier or more reps on same weight. For bench I’m doing loads of dips, planks and shoulder press as I hit a bottleneck on 90kg. If I have a spot I’ll do 100kg negative reps to get used to the feel of 100kg"
Use the smith on your own,as well as any other chest machine available..ie plate loaded hammer strength flat chest press....you can load the weight on them and be in a safer place,plus it will get you use to feeling heavy weight...use dumbells too....it will improve your benchvand overall cgest developement....dont forget your flys as well |
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