This weekend, I want you to.....

**Keith Wassung** · 11-23-2005, 12:35 PM

Thanksgiving is almost here. It is easily my favorite holiday of the year. For starters, whoever scheduled Thanksgiving to always be on Thursday is a genius. You have Thursday off, unless you work retail you get Friday off, then the weekend. I wish that Christmas and New Years were always on Thursdays as well. I look forward to this weekend for the three "F"s-Food, Family and Football. The other reason that I love this weekend is that its the time I use to write my goals for the upcoming year. Few people write down their yearly goals and even fewer follow them or have any kind of gameplan to achieve their goals. What often happens is that New Year rolls around and you put off writing the goals because you are too busy celebrating or socializing so you really put off writing the goals until the first week in January. Then you are so busy getting over the holidays and getting back to work and then another week goes by and before you know it you have lost the first six weeks of the year without having set one single goal. Sound Familiar? We are going to change that this year. When the first of the year rolls around we are going to hit the ground running full speed ahead. This is going to happen because we will use this Thanksgiving weekend to write our goals. This weekend find some quiet time between Friday and Sunday. Brew up a fresh ofcoffee and grab your notepad and a pen and sit and think about what you want to accomplish in the next year. Write down the goals you achieved this past year and those you did not. Attempt to identify those "landmines, which seem to hold you back. Make a list of new equipment and supplies you will need. As you commit these things to paper, you will soon see a plan forming. Once your goals are written, you will have 5 weeks left in the year to be totally prepared for the new year. You might use that time to learn some exercise techniques or to train in a different gym for a couple of days. I always depart from my normal training between Thanksgiving and New Years and do some things that I do not normally do. I turn the gym into a labratory and experiment with different things. This is also a great time to videotape your training to be used for self analysis and critique. I also try to do as much "recreational conditioning" as possible, such as pick-up basketball games, racquetball and squash. This allows me to begin serious training in January with improved physical conditioning as well as physically and mentally refreshed.

I think that many of you need to look at 2006 as your "breakout" year. You have been training for awhile, have made some impressive gains, etc. but now its time to kick everything into high gear. This time next year you will have a completely different body-but to do so you will have to "think differently" and this begins with intelligent goal setting

Happy Thanksgiving Everyone

Keith

**Keith Wassung** · 11-23-2005, 12:38 PM

One of the most important, yet often overlooked components to a productive weight training program is the use of regular goal setting and record keeping. In 1960, a comprehensive study was performed on the graduating class of Yale University. Graduates were asked if they had any written goals for their future career. Out of the entire class, only 3% of the students stated that had specific, written career goals. Twenty-five years later, the entire class was again interviewed and it was discovered that the same 3% who had written goals had annual incomes that were greater than the other 97% of the students combined. Goal setting in all areas of life is extremely effective.

Others often ask me for advice in the gym regarding workout plans, techniques, etc. My standard response is to ask them “What exactly are you trying to accomplish in here?” It is rare to get a clear answer, with the normal response being something along the lines of “I just want to get bigger, etc”. Remember that whatever can be measured can be improved, so it is important to convey a clear, concise vision of what it is you wish to achieve. Once this is done, it is much easier to obtain a clear vision of what you are trying to accomplish in the gym. Goals should be written in precise language and should be stated as if they have already been achieved, i.e., "“I can full squat 350lbs for 20 reps” or “ I weigh a solid 190lbs”

Goals need to be grouped into different time frames, such as long range (2-5 years) medium range (1 year) short range (monthly) and micro-range (daily workouts)

When writing your goals, be realistic, but don’t sell yourself short either. You can also obtain feedback and advice from a coach or a mentor. Types of goals can include weight gains or weight losses, strength and repetition numbers, measurements, fitness goals, and contest goals if you compete. You can also include a benevolent goal or two such as doing an exhibition at a local high school or boys club. You do not have to be a national or world class athlete to do this and you will be surprised at how well you will received and in addition its also a nice boost for your own training

Start with the long range goals and then work your way backwards, breaking down each goal into smaller and smaller time frames. Lets say that you can currently do a standing military press of 175lbs for 8 reps and your one year goal is to do 200lbs for 8 reps. When you break this down into monthly goals, it is surprising how easy it is to achieve this over a years time. You will be pleasantly surprised and how productive this makes your training.

Write your goals on several 3x5 index cards and place one on your bathroom mirror or refrigerator and one in your wallet, where you can see them several times a day. I have found it helpful to read them out loud at least twice a day. This exercise consistently strengthens the mental vision that is so important. I firmly believe that your future progress is largely determined by what your mind is willing to envision and believe. This is not only true for weight training, but in all areas of life. Once your goals are written, then its onto the next step of tracking your progress by keeping accurate records of your training sessions.

The best way to keep records is to have some type of training log or journal. Find a large, sturdy 3-ring binder, preferably one that has plastic cover/inserts. The plastic will resist moisture (and maybe vomit, if you are squatting hard) and also you can personalize the binder by inserting pictures, etc into the plastic. My training journal has had the same picture on the cover for over 25 years now- an old black and white photo of Louis Martin at the top pull of a huge clean, taken at the 1968 Olympics I believe. Have a section in the binder for written goals, one for records of your daily workouts and one for useful training articles and information. You can also take progress photographs if you like.

I also had a section for competitions and in the back kept business cards of different gyms that I trained at over the years, so it has also become sort of scrapbook as well.

You can use standard notebook paper for your workouts, or some type of computer generated form. For each workout, I write the date, time, place and some pre-workout notes. I always prepare a rough outline of each workout sketched out in advance so I know exactly what I want to achieve on any particular day. I always bring my journal to the gym with me, though I may use a small notebook to record the sets and reps between sets and later transfer them into the actual binder. This is usually because my hands are shaking from the workout and the writing is not as legible as I want it to be for a permanent record. I place a small star next to any personal set/rep records. This is another way of setting and achieving very small goals, which eventually add up to large and impressive goals. At the end of the workout, I record post workout notes such as how the workout went, any new techniques used, form notes and anything else I can think of that will ensure that I make progress in my next session.

One of the great things about keeping an accurate training journal is that limits over-training to a large degree. I have had bad workouts, but I have never had two bad workouts in a row. I was always able to read my journal and know what to adjust in order to make progress during my next session. I have at times kept a nutrition journal, and though I always found it to be a tedious chore, it always produced favorable results.

I hope this helps you to maximize your results in the gym and in your life.

Keith Wassung

**schroeder** · 11-23-2005, 04:07 PM

good stuff keith. i have my goal clearly marked for the upcoming year. 240@ <15%. if i'm fortunate enough to have the year i did last year it shouldn't be a probelm.

Gappa238 · 11-23-2005, 04:32 PM

Quote:

Originally Posted by Keith Wassung

You have Thursday off, unless you work retail you get Friday off, then the weekend.

What kind of retail job did you have? The day after Thanksgiving and that weekend we were required to work.

But once again you have an excelent post! :nosthumbs

**Keith Wassung** · 11-23-2005, 06:10 PM

I said you get Thursday off, and UNLESS YOU WORK RETAIL, you get the next three days off. ie, most people get a 4 day break unless they work retail

**DarkFalcon** · 11-23-2005, 08:06 PM

As usual more great stuff Keith :nosthumbs I've had general long term goals and short term ones but I usually neglect to map it all out and get specific. I'm going to write up a specific plan for getting where I want to be next year. I'm getting closer to my LT goal but I still have plenty of work left.

UNC13 · 11-23-2005, 11:43 PM

I've never really written goals out. I've always had clear, distinct goals in my mind but I haven't writen them out. I think I'll post my main goals. I want to be able to squat 250x6 by March. Whether this is realistic or not I guess we'll find out im at 190x6. I think its reasonable since I've just begun squatting and taking weight lifting seriously. I also want to be at 185 by March meaning I have 12 pounds to put on. Then by June I want to be 180 10% bf, for my trip to Mexico. Then when I leave for college in the fall (september) I want to be 190 11-12% BF. Ideally, I think at this point if I get up to 190-200 at 10% within the next 2 years i'll be very pleased. I don't want to be the biggest guy in the gym (I say that now but I get the feeling when I get to my 190, I'll be "BIGGER BIGGER"!) just have an upove average physique and continue to make gains in the gym.

11-23-2005, 12:35 PM	#1
Keith Wassung Gold Member Join Date: Jun 2005 Posts: 84 Recipes: 0 Rep Power: 6	This weekend, I want you to..... Thanksgiving is almost here. It is easily my favorite holiday of the year. For starters, whoever scheduled Thanksgiving to always be on Thursday is a genius. You have Thursday off, unless you work retail you get Friday off, then the weekend. I wish that Christmas and New Years were always on Thursdays as well. I look forward to this weekend for the three "F"s-Food, Family and Football. The other reason that I love this weekend is that its the time I use to write my goals for the upcoming year. Few people write down their yearly goals and even fewer follow them or have any kind of gameplan to achieve their goals. What often happens is that New Year rolls around and you put off writing the goals because you are too busy celebrating or socializing so you really put off writing the goals until the first week in January. Then you are so busy getting over the holidays and getting back to work and then another week goes by and before you know it you have lost the first six weeks of the year without having set one single goal. Sound Familiar? We are going to change that this year. When the first of the year rolls around we are going to hit the ground running full speed ahead. This is going to happen because we will use this Thanksgiving weekend to write our goals. This weekend find some quiet time between Friday and Sunday. Brew up a fresh ofcoffee and grab your notepad and a pen and sit and think about what you want to accomplish in the next year. Write down the goals you achieved this past year and those you did not. Attempt to identify those "landmines, which seem to hold you back. Make a list of new equipment and supplies you will need. As you commit these things to paper, you will soon see a plan forming. Once your goals are written, you will have 5 weeks left in the year to be totally prepared for the new year. You might use that time to learn some exercise techniques or to train in a different gym for a couple of days. I always depart from my normal training between Thanksgiving and New Years and do some things that I do not normally do. I turn the gym into a labratory and experiment with different things. This is also a great time to videotape your training to be used for self analysis and critique. I also try to do as much "recreational conditioning" as possible, such as pick-up basketball games, racquetball and squash. This allows me to begin serious training in January with improved physical conditioning as well as physically and mentally refreshed. I think that many of you need to look at 2006 as your "breakout" year. You have been training for awhile, have made some impressive gains, etc. but now its time to kick everything into high gear. This time next year you will have a completely different body-but to do so you will have to "think differently" and this begins with intelligent goal setting Happy Thanksgiving Everyone Keith

11-23-2005, 04:07 PM	#3
schroeder Der Leutnant Join Date: Apr 2005 Location: tacoma, wa Posts: 884 Recipes: 0 Rep Power: 17	good stuff keith. i have my goal clearly marked for the upcoming year. 240@ <15%. if i'm fortunate enough to have the year i did last year it shouldn't be a probelm. __________________ Live from Baghdad! Ich bin gross und stark!

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11-23-2005, 12:38 PM	#2
Keith Wassung Gold Member Join Date: Jun 2005 Posts: 84 Recipes: 0 Rep Power: 6	One of the most important, yet often overlooked components to a productive weight training program is the use of regular goal setting and record keeping. In 1960, a comprehensive study was performed on the graduating class of Yale University. Graduates were asked if they had any written goals for their future career. Out of the entire class, only 3% of the students stated that had specific, written career goals. Twenty-five years later, the entire class was again interviewed and it was discovered that the same 3% who had written goals had annual incomes that were greater than the other 97% of the students combined. Goal setting in all areas of life is extremely effective. Others often ask me for advice in the gym regarding workout plans, techniques, etc. My standard response is to ask them “What exactly are you trying to accomplish in here?” It is rare to get a clear answer, with the normal response being something along the lines of “I just want to get bigger, etc”. Remember that whatever can be measured can be improved, so it is important to convey a clear, concise vision of what it is you wish to achieve. Once this is done, it is much easier to obtain a clear vision of what you are trying to accomplish in the gym. Goals should be written in precise language and should be stated as if they have already been achieved, i.e., "“I can full squat 350lbs for 20 reps” or “ I weigh a solid 190lbs” Goals need to be grouped into different time frames, such as long range (2-5 years) medium range (1 year) short range (monthly) and micro-range (daily workouts) When writing your goals, be realistic, but don’t sell yourself short either. You can also obtain feedback and advice from a coach or a mentor. Types of goals can include weight gains or weight losses, strength and repetition numbers, measurements, fitness goals, and contest goals if you compete. You can also include a benevolent goal or two such as doing an exhibition at a local high school or boys club. You do not have to be a national or world class athlete to do this and you will be surprised at how well you will received and in addition its also a nice boost for your own training Start with the long range goals and then work your way backwards, breaking down each goal into smaller and smaller time frames. Lets say that you can currently do a standing military press of 175lbs for 8 reps and your one year goal is to do 200lbs for 8 reps. When you break this down into monthly goals, it is surprising how easy it is to achieve this over a years time. You will be pleasantly surprised and how productive this makes your training. Write your goals on several 3x5 index cards and place one on your bathroom mirror or refrigerator and one in your wallet, where you can see them several times a day. I have found it helpful to read them out loud at least twice a day. This exercise consistently strengthens the mental vision that is so important. I firmly believe that your future progress is largely determined by what your mind is willing to envision and believe. This is not only true for weight training, but in all areas of life. Once your goals are written, then its onto the next step of tracking your progress by keeping accurate records of your training sessions. The best way to keep records is to have some type of training log or journal. Find a large, sturdy 3-ring binder, preferably one that has plastic cover/inserts. The plastic will resist moisture (and maybe vomit, if you are squatting hard) and also you can personalize the binder by inserting pictures, etc into the plastic. My training journal has had the same picture on the cover for over 25 years now- an old black and white photo of Louis Martin at the top pull of a huge clean, taken at the 1968 Olympics I believe. Have a section in the binder for written goals, one for records of your daily workouts and one for useful training articles and information. You can also take progress photographs if you like. I also had a section for competitions and in the back kept business cards of different gyms that I trained at over the years, so it has also become sort of scrapbook as well. You can use standard notebook paper for your workouts, or some type of computer generated form. For each workout, I write the date, time, place and some pre-workout notes. I always prepare a rough outline of each workout sketched out in advance so I know exactly what I want to achieve on any particular day. I always bring my journal to the gym with me, though I may use a small notebook to record the sets and reps between sets and later transfer them into the actual binder. This is usually because my hands are shaking from the workout and the writing is not as legible as I want it to be for a permanent record. I place a small star next to any personal set/rep records. This is another way of setting and achieving very small goals, which eventually add up to large and impressive goals. At the end of the workout, I record post workout notes such as how the workout went, any new techniques used, form notes and anything else I can think of that will ensure that I make progress in my next session. One of the great things about keeping an accurate training journal is that limits over-training to a large degree. I have had bad workouts, but I have never had two bad workouts in a row. I was always able to read my journal and know what to adjust in order to make progress during my next session. I have at times kept a nutrition journal, and though I always found it to be a tedious chore, it always produced favorable results. I hope this helps you to maximize your results in the gym and in your life. Keith Wassung

11-23-2005, 06:10 PM	#5
Keith Wassung Gold Member Join Date: Jun 2005 Posts: 84 Recipes: 0 Rep Power: 6	I said you get Thursday off, and UNLESS YOU WORK RETAIL, you get the next three days off. ie, most people get a 4 day break unless they work retail

11-23-2005, 08:06 PM	#6
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	As usual more great stuff Keith :nosthumbs I've had general long term goals and short term ones but I usually neglect to map it all out and get specific. I'm going to write up a specific plan for getting where I want to be next year. I'm getting closer to my LT goal but I still have plenty of work left.

11-23-2005, 11:43 PM	#7
UNC13 Amateur Join Date: Nov 2005 Posts: 41 Recipes: 0 Rep Power: 0	I've never really written goals out. I've always had clear, distinct goals in my mind but I haven't writen them out. I think I'll post my main goals. I want to be able to squat 250x6 by March. Whether this is realistic or not I guess we'll find out im at 190x6. I think its reasonable since I've just begun squatting and taking weight lifting seriously. I also want to be at 185 by March meaning I have 12 pounds to put on. Then by June I want to be 180 10% bf, for my trip to Mexico. Then when I leave for college in the fall (september) I want to be 190 11-12% BF. Ideally, I think at this point if I get up to 190-200 at 10% within the next 2 years i'll be very pleased. I don't want to be the biggest guy in the gym (I say that now but I get the feeling when I get to my 190, I'll be "BIGGER BIGGER"!) just have an upove average physique and continue to make gains in the gym.