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HOW TO UTILIZE LONG-TERM AND SHORT-TERM GOALS IN THE GYM

You can’t get to a destination that does not exist. Just going to the gym and randomly pumping iron is not the best way to achieve results. You need to have long-term and short-term goals in place to make progress in strength and muscle development.

Let’s say your one rep max on the bench press is 255 lbs. You have a goal of putting three 45 lb plates on each side of the bar so you can do 315 lbs. So 315 pounds will represent your long-term goal. We need a timetable to reach the 315 lb goal. You decide that you want to achieve this in a year. Now, we have to make up a series of short term goals that will culminate in you reaching your long-term goal. In this case, going from a max of 255 lbs to 315 lbs represents a 60 lbs in a year. Setting a series of short -term goals of increasing your max by 5 lbs each month will get you your goal of a 315 lbs in a year! If you have never done a really effective training program before, you may even surpass this! I can remember in my late 20s increasing my bench press maximum by 40 pounds in 12 weeks using the famous Ed Coan bench press routine. If I can do it you can do it! So set up your long-term and short term goals and MAKE IT HAPPEN!

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Today's training @bandgbbc
Worked up to a 180 #logcleanandpress I haven't touch this in a while so it's not my best weight but it's not far from it. Then the top set of trap bar deadlift at 480 pounds. Followed by two rounds of 85 lb keg clean and press 160lb Stone load for 3 and i think a 130lb sandbag load for 3
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11.7.18 4-Hour drive back to HTX.
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Warm-Ups.
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480 Hook Grip!
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505 Top Single (Why he do da?).
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515 PR! (Has to release the 🐉).
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465x3x3.
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410x7 and 410x9 AMRAP.
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🍣

Nice.

2 reps on each side of over the shoulder with the 150 lb slam ball for three rounds. This was followed by 5 to 7 pull ups and 30 yd kettlebell farmer walks. Until I can get my ankle properly fixed I have to give the more heavy movements a break for a while which means putting the goal of competing at the Arnold strongman on pause for a bit but I have another goal that I'm working towards so stay tuned and follow along folks
#strengthfreak #strength_society #juggernaut #Hercules #strongman #weightlifting #powerlifting #calisthenics #explosive #olympianstrength #warriorperformance #athletic #athleticism #strengthathlete #Magnum #alphastrong #strengthandconditioning #fitfreak #alphasonly #trainharderthanme #juggernauttraining #musclemodel #gripstrength #Magnumstrong #startingstrongman #fitspo #HybridHercules

1st attempt at #closegriphandstandpushup got 4. Will be rocking these for sets of 5 soon. Whenever a challenge looks you in the face give it a smile and say bring it on whether it's in life work personal development or in the gym don't be afraid to face it and conquer
#strengthfreak #strength_society #juggernaut #Hercules #strongman #weightlifting #powerlifting #calisthenics #explosive #olympianstrength #warriorperformance #athletic #athleticism #strengthathlete #Magnum #alphastrong #strengthandconditioning #fitfreak #alphasonly #trainharderthanme #juggernauttraining #musclemodel #gripstrength #Magnumstrong #startingstrongman #fitspo #HybridHercules #fiercebreed

Atfer 3 x10 on #handstandpushups i hit a PR of 17 reps. I love calisthenics. They are great to add to your training and have multiple benefits: less stress on the joints
Build relative strength
Builds kinesthetic awareness
Metabolic conditioning (burns BODYFAT more effectively)
Highly Funtional strength
Can be done anywhere
#strengthfreak #strength_society #juggernaut #Hercules #strongman #weightlifting #powerlifting #calisthenics #explosive #olympianstrength #warriorperformance #athletic #athleticism #strengthathlete #Magnum #alphastrong #strengthandconditioning #fitfreak #alphasonly #trainharderthanme #juggernauttraining #musclemodel #gripstrength #Magnumstrong #startingstrongman #fitspo #HybridHercules

7.10.17
#tbt to the time I benched 2.3333333x my bodyweight. I’ve had nothing but shoulder pain/injuries since then. Maybe I’ll let my shoulders fully heal after my next meet. Maybe not. #benchislife

Swipe ➡➡➡ ➡➡➡ My training from last night #highpulls from blocks - 3x3 155lbs
#sumodeadlift from. Blocks 441lbs (this moved quite well) x1 then 352lbs for 3x3
Ladtly a superset of heel elevated close stance KB front squats W/ 20 meter sled push for 2 rounds
#strengthfreak #strength_society #juggernaut #Hercules #strongman #weightlifting #powerlifting #calisthenics #explosive #olympianstrength #warriorperformance #athletic #athleticism #strengthathlete #Magnum #alphastrong #strengthandconditioning #fitfreak #alphasonly #trainharderthanme #juggernauttraining #musclemodel #gripstrength #Magnumstrong #startingstrongman #fitspo #HybridHercules

Some deadlifts from last week. Beltless 420, 455, and 480.

Swipe for full workout➡➡
Fantastic training today for power and strength consisting first 3 moves are a Triset done backbto back with 40 rest inbetween for 4 to 5 rounds
Behind the neck push press - 4x3
Extended #handstandpushups - 4x4-6
Kettlebell highpulls - 4x 8-10
Snatch grip hang highpulls - 3 x 3
Not shown seated dumbbell press using the 15 method 5 top middle and bottom for each set for 4 sets . loving the effwct of @hardmagnum
Hard muscle builder Back thickness is increasing 👌👌👌
#strengthfreak #strength_society #juggernaut #Hercules #strongman #weightlifting #powerlifting #calisthenics #explosive #olympianstrength #warriorperformance #athletic #athleticism #strengthathlete #Magnum #alphastrong #strengthandconditioning #fitfreak #alphasonly #trainharderthanme #juggernauttraining #musclemodel #gripstrength #Magnumstrong #startingstrongman #fitspo #HybridHercules

10.16.18
Got back to Houston after a 5.5 hour drive and decided to play around with some accessories.
- Squats
- Pin Squats
- Heavy Holds
- Negatives/Tempo
- Light Beltless Squats
- Bunch of Other Accessories.
Why are people always peaking inside my gym bag? I keep my thongs at home.

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