Quartely goals - Q3

Sarauk2sf
Sarauk2sf Posts: 28,072 Member
We had a 'goals' thread a while back which I forgot to roll (I had just started my bulk so was a bit distracted by pop tarts), so I thought it would be good to start one for this quarter so any that want to can note their goals for the next couple of months as well as any longer term goals.

So, I will start:

Next 3 months

- cut down to about 17% body fat (144lb ish) after my bulk ends in a weeks time.
- it will be hard on my cut, but increase lifting stats for deads and squats and get back to my pre-shoulder injury maxes on strict press and bench
- not turn into too much of a whiny b[url]itch during my cut

By end of year

- start another bulk cycle
- compete in at least one PL comp
- increase my lifts to:
- deadlift: 350lb
- squat: 280lb
- bench: 175lb
- strict press: 125lb[/url]
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Replies

  • DopeItUp
    DopeItUp Posts: 18,771 Member
    I wish I had such specific goals. My quarterly goal goes like this: "Drink beer; become stronger; become leaner. Any one of the three will suffice".
  • bumblebums
    bumblebums Posts: 2,181 Member
    I wish I had such specific goals. My quarterly goal goes like this: "Drink beer; become stronger; become leaner. Any one of the three will suffice".

    You took the words right out of my mouth! I'm in.
  • whierd
    whierd Posts: 14,026 Member
    Next 3 months

    - Switch between a Strength cycle and Endurance cycle every 4 weeks and note changes in my 1RM and rep PRs.
    - Lose another 20lbs of fat mass
    - Add in some form of cardio to my workouts, especially during the Endurance cycles.
    - Break into the 500s for my deadlifts, the 300s for my bench, and add 30lbs to my OHP.

    By end of year

    - Have lost 50lbs
    - Attended a powerlifting meet so I can gauge myself versus others in the hopes to start training to compete
    - Be able to sustain a mile jog
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    I wish I had such specific goals. My quarterly goal goes like this: "Drink beer; become stronger; become leaner. Any one of the three will suffice".

    Well, at least one of them is easy!
  • Zaniejane
    Zaniejane Posts: 329 Member
    Wow Sara, I love your dead lift goal!


    I have a surgery date, finally! August 19.
    This month my goal is to maintain my weight between 142 and 145 pounds.
    I need to drink less alcohol. I have also been smoking once in a while or when I drink. This stops tomorrow. (I need to have no bad habits that effect circulation and I need to move to increase circulation but not enough to promote inflammation.)

    My goals for the six weeks after surgery are to focus on physiotherapy strengthening and stretching exercises daily.

    And the best goal of all is that I hope to have a sound three month training plan by October.
  • whierd
    whierd Posts: 14,026 Member
    Wow Sara, I love your dead lift goal!


    I have a surgery date, finally! August 19.
    This month my goal is to maintain my weight between 142 and 145 pounds.
    I need to drink less alcohol. I have also been smoking once in a while or when I drink. This stops tomorrow. (I need to have no bad habits that effect circulation and I need to move to increase circulation but not enough to promote inflammation.)

    My goals for the six weeks after surgery are to focus on physiotherapy strengthening and stretching exercises daily.

    And the best goal of all is that I hope to have a sound three month training plan by October.

    Smoking?! Tsk tsk.

    And I thought your recovery time would be longer!
  • The_Enginerd
    The_Enginerd Posts: 3,982 Member
    Didn't make any specific goals for the quarter, did make some goals for 2013.

    For 2013 (copied from my profile)
    1) Run a 5k/mudrun (2 mudruns done, one 10k done)
    2) 32 Mile hike
    3) Increase strength
    4) Run a 10k at under 8:00/mile (8:04 at my last race)
    5) Decrease my body fat through cutting/bulking.
  • chrisdavey
    chrisdavey Posts: 9,835 Member
    3 months
    - cut back to 82kg while retaining LBM
    - Compete at next PL comp in early october and aiming for 210/110/250 SQ/B/DL
    - get my pullups back to where they used to be (+45kgx5)
    - get my front levers back to where they used to be
    - do king of the mountain and SC 5km fun runs
    - finalise my Australia strength and conditioning level 1 prac work

    6 months
    (unsure on physique, play that by ear)
    220/115/260
    SOHP: 70kg
    Chinup: +70kg 1rm
    proper HSPU
  • kazsjourney
    kazsjourney Posts: 263 Member
    Ill add mine:

    3 months:
    -Reach 50% initial body weight lost (3.6 kilos/7.92 pounds)
    -Get under 85 kilos (5.1 kilos/11.2 pounds)

    By end of the year:
    -Be under 82 kilos
    -Be able to do just one lousy burpee properly
    -By my at home scales to be down to 33% BF (altho they I dont think they are accurate as they put me currently at 41% and a dexa scan puts me at 27.6% and I suspect I am around 32%)
  • Oishii
    Oishii Posts: 2,684 Member
    Mine are a bit different...

    3 months

    Keep blood glucose low enough so that I don't get put on medication, and if I stop being able to control that, learn to live with it.

    Stay active (ideally 10,000 steps a day as per my fitbit) until giving birth.

    Keep good posture to keep back strong

    Learn to harvest colostrum in case baby has a hypo after birth

    Survive a trip to Legoland!

    Weigh in when baby is a week old, and use that as a goal weight to maintain


    By year's end

    Have a well-established breast milk supply

    Be getting back into recreational fitness: starting to run a little, Zumba on the wii, kettle bell or body-weight resistance work

    Weigh once a month and measure waist and hips weekly (?)
  • ghostrider1970
    ghostrider1970 Posts: 127 Member
    Hi everybody, new to the group. Nice topic, always a good idea to write down your goals.

    Here are mine

    Next 3 months:
    Fully recover from my last ankle surgery
    Drop to 10% BF and lose those damn love handles
    Start training legs again (sadly no more heavy squat//leg press/hack sq or even DL... unless I want another surgery soon)

    By the end of the year:
    Lean bulk to 75kg, keeping BF at 10/12%
    Increase my bench press 1RM by 5/10kg (130kg in May)
  • viajera99
    viajera99 Posts: 252 Member
    1) Decrease body fat to appx 22% (Currently appx 27%- will need to lose between 8-10 lbs))
    2) Maintain current LBM of appx 92 lbs.
    3) Squat my body weight (~126 lbs) for 5 reps. (Currently squatting 110 1x5)
    4) Bench Press 100 lbs (Currently 75)
    5) Deadlift 200 lbs (Currently 150)
  • I'm new here. This is the one group that looks knowledgeable and helpful without all the BS and praise God you are not Beachbody coaches (they are like leaches around here)


    My one goal is to figure out how many darn calories I need to eat to lose again. I was losing on 1600 and doing C25K. Been fighting the same 5 pounds for a couple months now. Up and down, Up and down.


    I got serious July 5th and did 1,000 online calculators and am trying 1900 cals at 45/45/20 with 3 days of lifting and 3 days of walking. I am right on the edge of Onederland and its killing me to sit here!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

    1. Log everyday and watch macros
    2. Try 1900 cals with 3 days of lifting (NROL4W)
    3. HIT ONDERLAND
  • jstout365
    jstout365 Posts: 1,686 Member
    3 Months

    Maintain current weight.
    Eat ice cream once a week at a minimum.
    Start training for first PL competition in November.
    Get Squat/Dead/Bench (in lbs) to 175/245/140 by the end of September.

    End of Year

    Compete in first PL competition - goal combined score of 600 lbs
    Continue to increase numbers for the 3 lifts
    Get past 80 lbs on SOHP
    Continue to maintain current weight (I'm close to hitting the next weight class for PL so maintaining actual weight is what I want. No specific goal to lean down or bulk).
  • BikerGirlElaine
    BikerGirlElaine Posts: 1,631 Member
    You guys have such awesome goals, it gets me all pumped up reading them. Mine are a lot more basic.

    Lose 15 pounds of fat

    Keep doing Starting Strength but move towards intermediate programming.

    OK, OK, I'll be more specific:

    Deadlift bodyweight (185-ish)

    Squat 75% of body weight (140-ish)

    Bench 80

    OHP 65

    Did I mention losing 15 pounds of fat? :wink:
  • HMVOL7409
    HMVOL7409 Posts: 1,588 Member
    3 Months Goals
    -Squat 1.5 x BW, Currently squat 165lb so I'm 15lbs away. As always, for reps not 1RM.
    -Bench BW
    -Deadlift 1.5 BW This is actually my most difficult lift due to a back injury years ago
    -Start parallel bar dips with weighted belt
    -Improve unassisted wide gripe pull-ups from sets of 5 to 10-12 reps

    6 Months
    -Start another longer bulk
    -Make a decision about competing
    -Improve all the above numbers
  • juliebeannn
    juliebeannn Posts: 428 Member
    3 Months Goals
    -break 200lbs (1.5x BW) on my deadlift (this was originally end of the year goal, but i'm only 15lbs away).
    -first unassisted strict pull up (got my first few kipping last week)
    -get back in the 130s (currently 144)

    End of the Year
    -Back squat 185 (currently 160)
    -reach goal weight of 125-130lbs and start eating at maintenance cals
    -increase all lifts
  • bumblebums
    bumblebums Posts: 2,181 Member
    Just remembered that I do have a couple of specific goals for the near future (apart from not getting fatter or weaker):

    * 5 pull-ups in a row
    * learn how to power clean and snatch. I used to be a decent high/long jumper in my youth so I am curious to see if my explosivity can translate into power
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    Next 3 months

    - Finally be able to comfortably get into size 12...if not 10
    - lose 3 inches...or whenever I figure out my actual bf% - lose 5% bf
    - continue to get more consistent with workouts and increase workout days from 3 to at least 5. Also have at least one active rest day instead of just a completely lazy day
    - be consistent in completing monthly goals
    - get the set of adjustable cap dumbbells I want and max the weight out so I can buy bigger plates to do weighted dumbbell squats, Bulgarian squats, shoulder presses, etc.
    - Manage macros more consistently
    - Be able to run 10min and 1 mile without stopping as well as be able to run that mile in 12 minutes or less.

    By end of year

    - Get down to a size 9
    - lose at least 10% Body Fat
    - increase my weights to:
    - cable deadlift - 200lbs (currently at about 130lbs)
    - chest press - 180lbs (currently at about 120lbs)
    - bent over cable rows w/ rope attachment - 150lbs (currently at about 80-90lbs)
    - Do 1 chin up and 1 pull up unassisted. (currently able to do 2 sets of 2 half chin ups and 3 sets of 1 half pull up)
    - Be able to do one hand push ups (currently able to do a set of 32 full push ups)
    - Hammer Curls - 70lbs (currently around 30-40lbs)
    - Side Laterals and Front Raises - 60lbs (currently at 20-30lbs. Really weak at this)
    - be able to do weighted squats, Bulgarian squats, shoulder presses and other dumbbell exercises of 40lbs +
    - be able to run 5k without stopping
  • 215jenn
    215jenn Posts: 110 Member
    Next 3 months

    - Complete C25K, and evaluate running goals to determine if I want to continue increasing distance or work on speed
    - Gain better control over diet (I've been having an issue with binge sessions once a week totalling 800-1200 calories, but I am logging them now, which is progress)
    - Become more consistent with workouts (set a schedule after summer semester is over - end of this month)
    - Include a group fitness course (BodyCombat, BodyPump or TRX) in my workout regime
    -Learn major lifts, and create a balanced lifting program to complete 2 or 3x per week (lifting now, but only really doing what I know/what seems good at the time)
    - Track a monthly goal OTHER than weight
    July - Complete C25K (Color Run in Early August)
    August - Back to 2 classes again, so take the extra time to plug 5 workouts into your week
    September - ????

    By end of year

    - Get down to 150 pounds (total loss of 30lbs from now)
    - Have a program I'm following well
    - Maintain good diet with healthy variety
    - Find full time job in field
    - Increase upper body strength