How to Set Goals (Squat, Bench & Deadlift)

[@mip5071]

I think my goals for 2022 will be: Double bodyweight squat Bodyweight OHP And 1 strict muscle up

[@Grant.Lenahan]

Good stuff. Audio was super quiet on this one even when my laptop was at 100% volume. Just fyi

[@benrhodes512]

Quite loud for me. U sure ur settings were right?

[@Horus-Lupercal]

I seem to be having volume issues as well, but videos after this one appear to be fine.

[@selfemployed1338]

I'm 41, been Olympic lifting for a year, 320 pound total and would like a 400 pound total for 2022. For this I must stay consistent with training in summer when most busy with work.

[@Wojson]

Hey there! I have similar story - 47yo, oly lifting for about a year, 84 kilo body weight. My total is 144 kg (317 pounds), looking to make 160 kg (~350 pounds) in the coming year. See you then I suppose :-)

[@ryanoconnell6617]

Just in time. Thanks lads. Taking a final crack at the numbers I set out to hit this year these last few days

[@davidbendayan5612]

The rule is “there are no unrealistic goals, only unrealistic deadlines.” We often want everything immediately and are not willing to bear the burden of a long arduous journey. If you want something bad enough, you will sacrifice everything and follow the journey to its conclusion, whenever that may be. Good luck! God bless.

[@DylanFulbright]

Great video that I’ll be coming back to a number of times in the future. This makes me wonder, have you considered a full on Sika Bible of sorts? If you had a coffee table book for sale with theories of training and recovery I would buy it in a heartbeat.

[@Highbar250]

Very handy video here, Fitz. We’re 2 months deep into 2022 now and my goals have changed somewhat, but I’m going to implement your strategies detailed in this video now too. Current lifts/main goals (weightlifting) - Back squat: 200 -> 220 Front squat: 165 -> 180 Clean and jerk: 125 -> 140 Strict press: 90 -> 100

[@BaldOmniMan]

Imo making your training into an eternal Sisyphus struggle is best. 5 lb after 5 lb pr slowly over time.

[@mellpear4773]

This has been so helpful - thank you fitz

[@tommiller5362]

Great video, posted at the perfect time. Keep it up lads! 👌👌

[@zennappi]

13:45 New 5 min and 500lg back squat attemt coming? Hope so those vlog were awesome.

[@lhoffmom]

Really good info, Fitz! I started weightlifting over the past year and my goal was to learn basic technique and hit some modest numbers. Having done that and now dealing with a shoulder injury I’ve been at a loss for what my goals ‘should’ be. I’m 44 y/o female and snatched 90lbs, C&J 120lbs at 140lb bw. I like the idea of setting goals for how a lift looks which may be more relevant anyway post-injury.

[@GrantCulham]

Good reminder! My usual "PR week" is before the gym closed for Xmas, but this year with home-gym stuff & a round number birthday coming up I have 1 month left to hit a specific goal that was set using exactly this type of SMART goalsetting. If the rep maxes aren't 100% predicting >= the new 1rm I'm aiming for... how much do you think tapering off the volume and accessories & hype on PR/meet day can add?

[@jamesbosnich5950]

current squat PB is 145kg @ 75kg BW, been training seriously for strength for =80kg

[@nattybynature1262]

If your sole focus is strength and you're following a periodized protocol, I think you might be able to hit 190kg given the time and increase in weight. It's a huge jump but I think it's reasonable. Even with that said, it's better to overdeliver than overshoot 🙂 Best of luck mate

[@jamesbosnich5950]

@@nattybynature1262 cheers 😀 im cautious of setting a goal that is too lofty/unattainable, I feel 180kg by EOY is a good balance of difficult but achievable

[@matthewmckee6289]

Would you lads plan on doing a video on New Year’s resolutions in regards to training? I’m thinking of starting to consistently make a training journal which I have heard can be very helpful, but I’m looking for some other things that you guys think would be valuable.

[@OrangeBarnacle]

Thanks for this, perfect timing!

[@SLouiss]

My squat isn’t stuck but progresses slower than my other lifts. It’s at 240kg. My deadlift is at 289kg, bench at 200kg, strict press at 136kg. My squat went up 5kg over the last year. My bench went up 18kg in the last year. Also, a heavy deadlift doesn’t fatigue me like squats. I’ve never gotten injured deadlifting, but I have on front and back squats. I have long arms and legs and a short torso. My goal is a 250kg squat. I think I need more light day training. I can’t maintain training above 85% on a regular basis. All my other lifts I can just come in and lift heavy triples twice a week and they improve. Deadlifts I alternate conventional and SLDLs. Any tips on helping squats for someone with long legs, a short torso, and prone to back tweaks?

[@fightinggod3168]

The bread and butter of strength training is 70-85%.

[@reverbivore5308]

Here’s a question for you lads: Looking at larger weightlifting training cycles, is there a specific point it becomes more advantageous to switch from a general competency/strength building cycle to a more discreet hypertrophy/strength/specificity phasic cycle? Thanks for the ongoing wealth of information, and also looking forward to a forthcoming strength standards video.

[@lucassak1]

Thanks for the vid!!!!

[@enochcrosby6630]

Good video and perfect timing.

[@brahburns6664]

Foreshadowing for the five minute mile and 500 lb squat?! Would be great advertising for a big squat fast mile FIT FER the NEW YEAR plan ;)

[@brenm3835]

I want a 140Kh bench and a 240kg deadlift 1rms at 100kg or less BW by October next year. I just train but might do a powerlifting competition someday, great video!

[@o8jar681]

I have some goal "zones" but nothing concrete yet. I have to think about it a bit more. I'm thinking 40-75lb increase in 6 months is a perhaps lofty goal but it's a draft.

[@zennappi]

Great video

[@TheLiftingGamer]

my goals are lose weight to 100kg currently 114 then build up squat to 200kg deadlift 200kg and bench 140-150kg i have those numbers already except squat which is 190 its just getting the weight off to be fair and maintaining as much strength as possible but not worrying about it going down for a bit

[@javiersanz29]

Thanks for the vid, guys. That said, do you have any video or guidance for beginners/amateurs getting strong. I mean, should I follow a squat program already or plain progressive overload? What about the oly lifts? I'm honestly kinda loss, don't know if I should start with a programme or I have plenty of room for improvement? Been lifting for 4 months and total is going up.

[@shipyaad]

Go check out barbell medicine - run the four week Novice Prescription and then switch over to The Bridge. Once you're done there... run Strength 1, Hypertrophy 1, or Powerbuilding 1. From there you'll have developed a very good base of strength and can focus on whatever you like.

[@javiersanz29]

@@shipyaad Thanks! But I'm doing olympic weightlifting, so I'd need a more specific approach with snatch, clean, pulls, snatch variations. Yes, back squats and overhess presses, but I'd need to include tons of those compounds. I'll check it out though and use it for leg strength and OH strength! Thanks!

[@fluffycomedymix]

If you have a goal like I want to squat 200 at the end of next year, how do you break that goal up in smaller pieces over the year

[@weightedsumwl]

10:27 Fitz starts describing my soul with a impressive accuracy, down to my backsquat pr, weight and ammount of drinking but I don't mind gaining the weight lol

[@jsuewrs135]

You mentioned goals being attainable/realistic for the individual and that's where I'm really not sure. For example, 33 y/o 81kg male who's been weightlifting for 12 months has a 80kg snatch. Goal is 100kg Snatch by December 2022. Is that realistic?

[@Fredbernier14]

So, I will add 20kg to my high bar back squat in the next 6 months!

[@Bombsuitsandkilts]

600 lb deadlift without gaining too much weight, and 45ft 56lb weight for distance, Highland games throwing

[@gladwinn3r295]

algo

[@liamstephenson1686]

Here for the algo

[@shauncreed1315]

"more goal more better"