2012 GOALS
I've been thinking about what I want to accomplish in 2012, and I have some specific lifting and throwing goals, here are some things I need to do with my training to get where I want to be:
TRAINING
1) Assistance Work. I need to work HARD on my assistance exercises. In 2011, I ignored assistance too often, or didn't go after it with enough intensity. I need to change this.
a) Start doing ab work. Ab work from BJJ is NOT enough.
b) Focus on Posterior Chain work.
c) Start training Triceps and biceps. Never been consistent with this at all.
2) Dynamic Effort Work. I think some focus on lighter speed & technique work will pay big dividends. When I started squatting 3x a week my squats improved tremendously. I want to figure out how to do some lighter work on off days for other lifts as well.
3) Brazilian Jiu-jitsu. More Consistency with my Jiu-jitsu training. This has been really difficult for me in the past 6 months, need to do better. If I'm consistent, I have a shot at getting my purple belt in 2012.
LIFTING GOALS (Current 1RM in parenthesis)
- Squat 455
(405)
- Bench 315
(305)
- Deadlift 500
(465)
- Strict Press Bodyweight
(205 Press @ 215 BW)
- Push Press 250
(225)
THROWING GOALS
- Braemar Stone: 30'
- Open Stone: 40'
- LWFD: 50'
- HWFD: 21'
- Light Scottish Hammer: 80'
- Heavy Scottish Hammer: 65'
- WOB: 11'
