Beginner to 1 Year Weight Lifting Goals

[momeNt]

Currently I'm really only interested in setting actual goals for the big 3.

I started about 2 months ago with my bench press and dead lift but just recently added in squats because I now own a power rack.

Bench press started off with a 1RM of 140#. After two months I can do 175.

Dead lift I only began 1 month ago - 1RM 275# but I've been holding off on it because I have concrete floors but I haven't purchased the rubber mat (don't want to chip floor). Been practicing power cleans in the mean time.

Squat - plagued by flexibility issues but I was able to do what I felt was a somewhat deep squat at 185#


my stats

26 y/o
6'2"
210
I'd guess between 25-30% bf.

I'm doing a lean gains type diet, +20% on workout days with heavy carbs, -20% on off days taken all out of carbs. ~180g protein (mostly chicken but 1 protein shake on workout days).

I'm only able to work out on Friday and Sunday starting strength program, I know that's missing a day, I haven't been getting all that sore so my program is as follows.

A. Squat//Bench//Deadlift
B. Squat//OHP/Power Clean

Sometimes on B. I also add in the bench press if I failed a new PR 1RM and feel that maybe I can hit it on Sunday.

I like being able to set goals for myself and push myself towards the next weight increment. I like that it is so measurable, I also golf and back when I was working on distance I felt the same way, push myself to add 10 more yards, etc.

So with that all being said, what's a good place to be after 1 year of weight training?

 

[Koing]

+10-25% on your lifts. Your DL and Squat should go up by at least 15%

Big bench marks are
OHP 1x bw
BP 1.5x bw
Squat 2x bw
DL 2.5x bw

If you can do all in a single session you are pretty f0cking strong.

Koing

 

[Blackjack200]

I'm doing a lean gains type diet, +20% on workout days with heavy carbs, -20% on off days taken all out of carbs. ~180g protein (mostly chicken but 1 protein shake on workout days).

Are you able to add weight to the bar on every workout on this diet?

 

[momeNt]

Are you able to add weight to the bar on every workout on this diet?

Generally yes. The only times I can't do it are when I'm doing BP on consecutive workouts.

For example I failed 175 bp last week and hit 170. This week I hit 175. I got 185 1/3 of the way up.

Squats I'm still working on form and flexibility.


I like putting away large quantities of food in a single sitting so that's why I like the lean gains plan. When I've tried small meals I always cheat or am constantly wanting to eat more.