2014 Sporting goals?

These are going to be upsettingly similar to last years goal :(

1) Don't get any more injuries, and do whatever possible to make both shoulders 100%.

2) Squat: 250kg
Bench: 150kg :'(
Deadlift: 280kg
Total: more than last year at my next comp

3) Top 5 placing in the u93kg class in the GBPF nationals

4) Continue to improve at this running around business
 
I suppose I've got a few loose goals and some of it will depend on whether I get into the Ride London 100 miler. If I do then I'd obviously want to complete that in a vaguely respectable time (say 5 hours or below) but I'll need to put in a fair bit of training. I'll keep doing some running for fun which means looking to improve both time/distance plus I'm planning to keep up the weekly badminton with maybe a couple of fun tournaments in the year as well. Outside of that I really want to make some progress on my lifting, I've had a couple of years after a back injury where I've essentially been consolidating but now I'd like to push my lifts up again.

Squat 70kg to 100kg
Deadlift 75kg to 120kg
Bench 65kg to 80kg

The current weedy figures are working weights for a few sets so the initial goal is to get the targets as a 1RM then build on that, ideally making the target weights my new working sets and bringing up a new set of 1RMs to aim for. Currently I'm about 75kg but would be happy to get to the low 80kg range inside the year provided I'm not just adding weight for the sake of it.
 
Walking the west highland way at the start of May.. Aiming to lose 1.5 stone by then and get back in top hill walking form. Hoping that getting out regularly training will strengthen my dodgy knee so it doesn't go again. Can't handle the emotional failure I felt when it went half way through the coast to Coast a few years ago...
 
MTB racing:
Top 10 position at 3 stacked races

Personal fitness:
Deadlift 2x Bodyweight
Squat 1.5 x bodyweight
Bench 1.2 x Bodyweight
 
Sub 4 hour marathon - Yorkshire Marathon in October (got my entry last week)

Perhaps a sub 01:45 for a half marathon (currently 01:48)

Imperial century on the road bike
 
Imperial Century on the road bike. (only started road biking in September last year)
Already entered Etape Caladonia cycle sportive (85 miles - beginning of may)
Lose around 12lbs
Sub 20 mins around Cathkin Braes (commonwealth MTB course)
 
Complete combine with decent times etc... (for a British player!)
Position: DB

40 Yard dash - 4.6sec
Shuttle - 4.5sec
3 cone drill - 7.8
Bench Press - 65kg (as many reps as possible)
Vertical Jump - 9.5ft
Base Jump - 2.4m
 
Cycle London to Paris in 24hr (May)
Cycle John O'Groats to Lands End in 6 days (June)
Cycle Tour De Mont Blanc (August)

Other
Three Richmond Park Laps ACW in under an hour
Sub 18m Richmond Park ACW lap
Run at least 50km each month

Overall
Achieve over 5000 Miles cycling
 
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