|Exercise||January ’14 Numbers||January 2014 Goals||Current Numbers||December 2015 Goals|
|Body Weight||163 lbs||175 lbs||184 lbs||185 lbs|
|Front Squat||195 lbs||225 lbs||205 lbs||245 lbs|
|Deadlift||275 lbs||315 lbs||350 lbs||400 lbs|
|Military Press||115 lbs||135 lbs||135 lbs||155 lbs|
|Turkish Get-up||88 lbs||100 lbs||96 lbs||100 lbs|
|Bench Press||205 lbs||225 lbs||225 lbs||250 lbs|
Tag Archives: Goals
Happy Holidays everybody, and Happy New Year. It is an exciting time because a New Year is beginning, new opportunities are on the horizon, and well, there is a new blog post here!
That time of year is here when the gyms are getting busy again because everyone is done feeling guilty about what they have eaten during the holiday season. And they are ready to start off the New Year the right way with a better, healthier them. But as February and March roll around, those once exciting goals of losing weight, getting shredded and looking like a sexified Ryan Grosling are in the past. Well let’s hope this year, this IS NOT you! And one way to do that, is reading this here post as it will give you a guide to staying on track for the long term.
RULE #1: Keep Goals
The only way to achieve success, not just in the gym but in life, is to set goals. I already spoke of this in a past post, and I think it is very important. Your goals must be specific and obtainable. If not, failure is often the case. Goals give you a direction, and when you obtain them they are much more gratifying.
Here is a list of my weight lifting goals for 2014:
Weight = 175 lbs- Currently 163 lbs
Front Squat = 225 lbs – Currently 195 lbs
Deadlift = 315 lbs – Currently 275 lbs
Military Press = 135 lbs – Currently 115 lbs
Turkish Get-up = 100 lbs – Currently 88 lbs
I have toned down how high I set my goals this year. With school it gets very hard to continually progress without overtaxing myself. I believe I will have no problems reaching these goals, or surpassing all of them by 2015.
RULE #2: Get a Friend
Make sure that person’s goals fit with yours.
Otherwise they could potentially be very bad influences.
Having somebody with similar goals as you will make your journey easier. Recruit a friend or family member to join you in reaching your goals. Maybe it is to lose 20 pounds, or walk 10,000 steps a day, or bike 50 miles a week. Whatever the goal is having somebody at your side makes reaching your goals less daunting. This also makes you accountable to someone else, which means you are making a commitment. If you had to meet your best friend at the gym at 8am every morning, you can’t just skip on them. Well you can, but that would be pretty douchey of you.
RULE #3: Tell People
By telling everybody around you what your goals are and how you’re going to achieve them this year will put more pressure on you and make you commit to your goals more. Tell people on a consistent basis. This does two things, one it does what I said before; it puts pressure on you, because who wants to fail in front of their friends and family? And two, by constantly talking about your goals and how you will achieve them will help you believe that you will accomplish your goals in your own mind. Once you feel like you can accomplish your goals, your chances of doing so are greatly improved.
RULE #4: Check Your Progress
Pick a regular interval that you will test your progress. So if you want a 315 bench and you currently are benching 250, you must test your bench every month or so to see if you are moving closer to your goals. If you are not moving towards your goals, you must sit down and think why. Is it my nutrition, lack of sleep, have I been inconsistent, etc… Once you figure this out, it will help you break through those frustrating plateaus that we all hit from time to time.