So 2010 turned out to be a good year overall with my training. I am just finishing up my 13th cycle of 5/3/1 and am still making progress.  Last week I figured out where I ended up and tested my 1RM; here is how it turned out:

• Military Press – 185
• Deadlift – 500
• Bench Press – 265
• Squat – 465

This sets my total of the three main lifts (bench, deadlift, squat) at 1230 lbs.  I’m pretty content with that and the fact that I’m still making progress.

Goals for 2011

I’m not calling these New Years resolutions, I’m calling them out as personal goals for my training.

• a 500 lb squat. I wear a belt, and knee sleeves. Not wraps, or a suit, and for now that’s how I plan to keep it. If I decide to compete, I’ll review this again.
• get closer to a 315 lb bench.  Anyone that reads this log knows this is my weak spot. I’m never satisfied with my bench press. To be honest, I hate this lift, but I do it anyways. There’s something about it that just doesn’t feel natural to me.  That said, to accomplish this goal I have to work on three areas:
  • bigger upper back; I plan on also tracking my barbell rows with 5/3/1 calculations next year.
  • bigger triceps; lots of tri work in the future
  • form; I’m sure my form needs a lot of work.
• more cardio & conditioning; Not something I enjoy, at all, but I know I need to work on this a lot. My wife and son bought me a kettlebell for Christmas and along with walking/running I plan to use the kettlebell for conditioning and core work. Any recommendations/programs are appreciated.

It’s been a fun year of training, and I’m looking forward to another fun year.

Comments are always appreciated here on the site. Thanks for reading and keeping me motivated.

As always, I recommend Wendler’s 5/3/1 Training System to anyone who wants to get stronger.