2012 training recap and 2013 goals
Last year's summary of 2011 included the following:
- Bodyweight, started at 250, dropped to 230, gained to 240, and finished the year at 230.
- 138 total training sessions, 3 competitions, high of 20 sessions in one month, low of 8
- Trained all year IPF "raw", battled a bad shoulder, converted to hook grip for deadlifts
2012 saw progress in most areas with the exception of bodyweight.
- Bodyweight started at 230, ended the year at 250.
- 124 total training sessions, 3 competitions, high of 13 sessions in one month, low of 8
- Trained all year IPF "raw", shoulder got better, made big improvements in squat form
With the exception of my bodyweight sliding up a bit, 2012 was a year of some very encouraging progress. I was able to hit an all-time raw PR in the squat after making some technique improvements. My shoulder finally started feeling better and I was able to train the bench press properly for the first time in almost 2 years. My total at my last competition upped my raw Wilks PR by a fraction from 375.998 to 376.680.
Looking forward to 2013, I plan to compete twice, once in late June and again in November. My goals are to compete in the 105 kg weight class so I will need to once again drop bodyweight from 250 to 230. I will be training IPF "raw" again this year.
I feel very encouraged by my progress in the squat after being plateaued for a while and I will hit the 500 lb raw squat I've been chasing for the past two years. As long as my shoulders continue to feel great, I will continue training the bench press hard with a goal of a 160 kg bench press by November. Since I have so much opportunity to improve by simply getting my squat to reasonable levels, I don't know where my deadlift will go in the next year. By increasing training volume and getting better at the squat, I expect I should be able to get at least 10 kgs but the real prize would to finally knock of an all-time PR lift of 295 kgs.
My best case scenario would be the following lifts achieved in the 105 kg weight class:
- Squat 240 kgs
- Bench Press 160 kgs
- Deadlift 295 kgs
- Total: 695 kgs
Those are pretty lofty goals given my previous year over year improvement but between finally feeling good about my squat and feeling as healthy in the joints as I've felt in a few years, the eve of a new year is as good a time to be optimistic as any. And, as they say, if you don't ask, you don't get.