I was thinking about my goals for 2011, and wondered what you guys thought about the following approaches to goal setting.
There is the common "outcome based" goal setting mindset:
1. Squat: 405
2. Dead Lift: 495
3. Bench Press: 315
4. Weighted Chinup: 100
Or there is the "training" mindset ~ which should lead to PRs in the end:
1. Eat well
2. Stay healthy
3. Sleep 8 hours a night
4. Lift on schedule
How do you go about goal setting?
Is there a goal setting model you prefer?
Have you set your goals for 2011?
Last edited by Iplan; 11-10-2010 at 07:26 PM.
Does this pose make my camera look big?
"We're not as good as we want to be, we're not as good as we should be, but thank God we're not as bad as we used to be..."
The second list of the two should just be a general list you live by no matter what. Setting target weights (i think) will keep you more motivated as you have actual targets with few parameters. So I guess I'd prefer a more narrowed approach to setting goals.
Try Wendler's 531 Program and work backward from your goal.
IE: Squat 405 1RM work it backwards 12 months by the 10lbs the book recommends Start in January with a 1RM of 285, Feb 295, March 305 and so on. Do that for each core lift, Bench, Dead Lift.
Does that make as much sense as I think it does? It talks about it in the book. Squats and Deadlift are 10lbs/month Bench and Overhead Press are 5lbs/month.
If you work the math it will lay out your entire year of lifting in a few minutes. LMK if I can clear anything up.
Wendler's 5/3/1: PR's
Overhead Press - 125x8(158)
Deadlift - 320x8(405)
Bench Press - 200x11(273)
Squat - 240x10(320)
Still shooting for the basic 200/300/400/500 press/bench/squat/deadlift. Pretty far off right now as I set myself back a couple months this year but if I stay on track I think I can get it in 2011.
"Fine, if I'm not allowed to light it on fire, can my imaginary friend?"
My goals were always the 'standard' 200/300/400/500. Now that I've hit most of those, I just added 50 lbs to them for my new goals. My new goals are 250/350/450/500. Pretty simple.
If you want to benefit from setting goals I would follow the S.M.A.R.T. protocol for defining your goals:
* S = Specific
* M = Measurable
* A = Attainable
* R = Realistic
* T = Timely
You can break this down a bit further:
Specific - Make sure that your goal is well defined. It should be a specific number and there should not be any variables. For instance if your goal is to gain 10 lbs you should make sure that you specify that it is "10 lbs of bodyweight based on morning bodyweight on an empty stomach".
Measurable - In order to track your goals you need to make sure that they can be measured. Saying that you want to "look better" is not something that is necessarily measurable.
Attainable - Obviously we all want to make a ton of progress with our strength and physiques, but setting realistic goals is important to avoid becoming discouraged and to make sure that you are taking the goals seriously.
Realistic - Same as attainable, make sure that your goals are within reach.
Timely - If you want to bench 500 lbs that is a great long-term goal but I would first look to increase your current lift by 25-50 lbs in a specific period of time so that you can work toward your overall goal with a sense of direction.
GOAL...Get bigger, stronger, better..period...timeline....ASAP....this shouldn't be a maybe one day, by this time mentality. This needs to be everyday, all day...eat eat eat...lift hard, heavy, smart and train with people stronger than you...the goals will come
No Superiors, No Equals, Stronger Than All