Alright so if you’re reading this you probably know a little about me from some of the other posts if not go check this one out: Who am I? But today we’re talking about goals….
So since I started lifting, my goals and my understanding towards bodybuilding have changed dramatically. Due to this, I thought that I would give a quick insight into my current goals, my training regime, the plan of action and my current lifts.
Okay so a little bit of background prior to today, about 3 months ago I had just finished a 12-week cut, leaving me at about 70kg and visible abs. Although this was great and I was super pumped to be shredded I realised that I wasn’t happy with my overall physique.
Sure having washboard abs are cool but do you know what else is cool? Being absolutely stacked and capable of lifting 2.5x your bodyweight. So instead of maintaining until summer and having that “summer shredded” physique, I adapted.
This is important, your goals need to change as your body does. Don’t sit on the same training regime, mix it up and customise it to you and your goals. Because I wasn’t happy with my overall size and strength I decided to start a bulk.
So about 3 – 4 months ago I started the bulk. Now, what originally started out as relatively lean bulk, where abs were still visible and weight increased slowly has descended into more of a dirty bulk…. Why is that?
Well, the biggest reason is time. Although a lean bulk is capable of achieving the same results it does take a lot more time due to being slower. The lean bulk did work for a while and I was seeing results still with visible abs but I knew I could accelerate the process and push my body harder! Because of this, my calories are now higher and although I no longer have defined abs, my strength and size are increasing at a much more accelerated rate.
I’m currently weighing in at around 76kg and am hoping to achieve 80kg before cutting.
So prior to the last week I’ve been doing a custom powerbuilding split. The program I was using was a mix between PHAT and a bro split. I have used PHAT before this and seem some incredible results and would really recommend for any intermediate lifter.
The split involved hitting every body part twice a week, once heavy for strength and once light for hypertrophy.
However, in the last week, I have progressed onto a custom powerbuilding programs which will last 12 weeks. It consists of 3 mesocycles (4 weeks long) each consisting of 1 rep max tests at the end. The plan is to follow this program to the letter and hope to make some serious progress.
Macros and Diet
So my current eating habit/diet is in the form of IIFYM combined with intermittent fasting. I will go into these in another post but seriously recommend trying one or both out!
Maintenance calories: 2750
because of these maintenance calories by bulking macros are as follows:
Calories – 3400
Protein – 200g (always exceed)
Fats – 71g
Carbohydrates – 440g
I aim to eat the majority of healthy whole foods but at these macros, it isn’t always easy so there are some not so healthy foods thrown in there as well. I also cheat (“conveniently forget to track macros”) on certain days.
Current goals and Lifts
Okay, so the big reveal. So what are my current goals and lifts. Well when I last tested my 1 rep max for these exercises I was 73kg/160lbs was about a month into the bulk and they were all very conservative…
- Bench Press – 110kg/243lbs
- Squat – 135kg/298lbs
- Strict overhead press – 70kg/155lbs
- Deadlift – 175kg/386lbs
Not too shabby if I do say so myself but I would definitely like to improve these. That’s why at the end of the bulk but ideally this 12-week program my lifts will be:
- Bench Press – 130kg/286lbs
- Squat – 155kg/341lbs
- Strict overhead press – 85kg/187lbs
- Deadlift – 200kg/440lbs
Now I do realise that these are crazy optimistic goals, but by setting a high standard you are forced to work and try harder to achieve them. I might not achieve any of them but at least they should “hopefully” increase and I know that I’ve given 110%.
Bodybuilding is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet and mental approach – Arnold Schwarzenegger
Now if you have any questions about anything to do with lifting, diets or me please don’t hesitate to comment below or hit me up on social media. If there’s anything else you want to see or want to know more about my training, get in contact!