Goals and Targets

Competition goals

• Qualify for GBPF British championships
• Qualify for WDFPF World championships
• Qualify for 4 nations
• Win NIPF title - achieved 23/11/13
• Win IDFPA title
• Achieve a 500kg total in competition in 2014

Bench Press

• Do 20 reps of my bodyweight (example 20 x 75kg)
• Do 25 reps of my bodyweight
• Do 30 reps of my bodyweight 
• Do Floor press @ 100kg - Achieved and exceeded on 09/10/13 - twice! :-)
• Do 3 reps @ 100kg (flat bench) - Achieved on 13/10/13 (1 paused and 2 unpaused)
• 1.5 times bodyweight bench - 112.5kg based on 75kg bodyweight - Achieved on 16/10/13
• Do 1 rep @ 115kg (Advanced Strength Athlete total for 75kg bodyweight) - Achieved on 16/10/13
• Do a paused 105kg bench - Achieved on 15/11/13
• Do a paused 110kg bench
• Do a paused 115kg bench
• Do a paused 120kg bench

Squat

• Do 20 reps @ 100kg - Achieved on 30/08/13
• Double bodyweight squat - Achieved on 16/10/13 - did 160kg
• Do 1 rep @ 155kg (Advanced Strength Athlete total for 75kg bodyweight) - Achieved on 16/10/13 
• Do 155kg squat to depth
• Do 160kg squat to depth
• Do 165kg squat to depth
• Do 50 reps @ bodyweight (75kg) 

Front Squat

• 100kg front squat - Achieved on 11/10/13
• 120kg front squat

Deadlift

• Aim for 200kg Conventional deadlift - Achieved on 16/10/13
• Aim for 210kg conventional deadlift
• Aim for 215kg conventional deadlift
• Aim for 170kg Sumo Lift

Military Press

• Aim for 70kg (Advanced Strength Athlete total for 75kg bodyweight) - Achieved on 22/09/13
• Aim for 75kg press - equivalent to bodyweight press

Misc

• 20 consecutive pullups with strict form and full range of motion
• 70kg dumbbell dead lift