Well hey there! Hope everyone is having an amazing week so far! Mine has been pretty good aside from the fact that Steve and I have both been feeling a little under the weather lately. I’m feeling much better after a good night’s rest but poor Steve is still feeling it. Hopefully he feels better soon because we fly out to Winnipeg next Friday.
I love weight lifting. I love how the bar feels on my back, I love knowing I can pick something up that’s over double my bodyweight, and I love that it constantly challenges me to be better. When I first started lifting I learned that there were certain benchmark numbers that people aim for. Obviously there are a ton of different standards that different groups/organizations/people strive for but here are some pretty standard ones if you consider yourself a serious lifter.
These charts are from www.exrx.net
My personal benchmarks for women are:
Bench – 100% of their bodyweight (135lbs for me)
Squat – 150% of their bodyweight (202.5lbs for me)
Deadlift – 200% of their bodyweight (270lbs for me)
I have worked my ass off (well actually I’ve finally developed an ass thanks to lifting – I never had one before) and have managed to hit my bench and my deadlift goals and am just a hair shy from hitting my squat goal. So to keep myself motivated I’ve set some short term – 3 months – goals for myself.
Currently my bench press is sitting at 140lbs. I actually get to test my 1RM (1 rep max) tomorrow and am hoping for 145lbs. My short term goal with my bench is to hit 155lbs. This will be tough as my bench takes me longer to develop than the other lifts.
I don’t have video of me doing 140lbs so here’s 135
My 1RM for box squats (to a box at parallel) is 200lbs with the safety squat bar (a 65lb bar designed to help take pressure off your shoulders – it makes it a little more difficult to sit back on the box). I’d like to hit 220lbs on the safety squat and 205lbs on the straight bar.
Here is my 200lb squat
Deadlifts and I have a funny relationship. I either love them and they feel awesome or we hit a rough patch and every lift feels 10x heavier than it should. Thankfully, right now we’re on a good streak. I typically lift from a trap bar, it weighs the same as a normal bar but centers the weight and can really save your back. It’s a great bar for introducing people to deadlifts on. It does make the lifts easier, I couldn’t lift as much on a straight bar as I can on the trap bar. So right now my deadlift max is 285lbs. I haven’t tested my deadlift max in forever! Every time I was supposed to test it, it just never felt right. Friday or Saturday I’m supposed to re-test so hopefully I’ll see some improvement. I’d like to be able to hit 300lbs. My long term goal is to get 315lbs, because 3 plates on each side looks totally badass.
Aside from my lifts I’m also hoping to get those 15 chin ups in within the next month – I got 14 last time. We have a few record boards at the gym and one of them is for 15 dead-hang chin ups, none of that kipping nonsense over here.
I love having record boards at our gym, it gives everyone something to aim for and pushes people beyond what they thought they were capable of.
Our main record board
We also have a board with the benchmark lifts on it as well as 9ft broad jump board and the 15 chin ups one I mentioned above.
People get pretty excited when they get to have their name up there.
Setting short and long term goals is a great way to stay motivated and give yourself something to reach for. It keeps me accountable and also shows where I may need extra work if things aren’t progressing the way they should.
Now, not to go off on a tangent but I’ve worked really hard to get where I am today so it irks me when people just post saying that they can do these outrageous numbers without providing any form of proof. Sure, I can squat 230+ lbs too if I only 1/2 squat it. If you say you can squat 190lbs for 3 but your deadlift is sitting at 125lbs, you have some explaining to do. Your deadlift should definitely be stronger than your squat unless you have an injury. For a squat to count for me, it’s got to be to parallel or lower. I know I shouldn’t care what other people say they can or can’t do, but for someone who takes their lifts seriously it just irritates me.
Another goal of mine is to book myself a little photo shoot in the coming months. One of my fave bloggers Tara from Sweat Like a Pig is doing a little lean out project of her own and I thought it was a great idea. I’m looking at October for my next bikini competition (I want to do 2 with the same federation back to back) but wanted to give myself a small goal to work towards. I’m going to ask my lovely sister if she’ll help me out, she took some awesome pictures last summer.
So that’s what I’m looking to accomplish in the next few months….what are you guys up to? Any fitness/personal goals?