Set a performance goal

Let's talk about goals... remember this acronym from junior high?

Specific

Measureable

Attainable

Realistic

Timely

We are going to set performance goals (i.e., increase Cindy to 15 rounds by December, increase clean to 135 pounds by November 9th (my birthday)) Performance goals give us the motivation we need to get to the gym, allow us to make positive changes to see our goals become reality, and allow periphery goals to be met as well (on the way to a 4:12 Fran, I bet you lose a few pounds of body fat.)

How do you know what is a realistic time to meet a goal? I've been thinking for a while that I would like to do either at least one unassisted pull up (I did black & blue for the first time Saturday) or I would like to work toward trying to hit a 300 lb DL 1RM (last time it was scheduled I hit 253).

Great question, let's see if I can put together a helpful answer :)

Answer these questions first:

1. What sort of progress have I seen thus far in the area in which I want to improve? (as a beginner, you see progress much quicker, are you still a relative beginner in that area?)

2. Can you foresee progress slowing or quickening? Consider as many variables as possible without going crazy.

3. Are you willing to put in more work than you have in the past, the same, or must you do less due to life circumstances?

4. What other areas of your life can you leverage in order to see your goal to fruition? (If you want to improve at a body weight movement like the pull up, having a lower body weight would help. Can you hone in your nutrition to benefit yourself across the board?)

Why set a time frame at all? It holds us accountable & allows us to schedule time and effort towards hitting our goal. I don't think worrying about the precise time frame is the biggest concern when setting goals. If you don't hit 300 LBS in the deadlift on January 19, 2013, instead you hit 287 LBS- the work you put forth towards hitting that number is still incredibly positive. And it informs your next goal, "Okay, I overshot a little bit, but if I try to make a smaller jump and put in 7% more effort, I'll definitely reach my goal." Long story short- lofty goals can be empowering, shallow goals will only maintain the status quo.

My question:  Is it bad to cram all my working out in the week into four straight days and then take three off? Because I just can't seem to get my ass in gear in the beginning of the week.

Short answer- no. Ask yourself this- am I reaching my goals at a satisfying pace with the amount and type of work I am currently putting forth? Also ask yourself- on days when I don't go to the gym, am I still taking positive actions to meet my goals (said another way- when I don't go to the gym, do I become a worthless blob with a cheeto addiciton?)

Tangential segue... Why does this guy keep talking about goals, we get it already... Exercising to reach goals- like a professional athlete does- is more enduring, is healthier than compulsory exercising. For years I went to the gym because I thought a day wasn't complete without getting my exercise fix- that rush of endorphins and a hungry belly that meant I did my good deed for the day. Sounds like a good sickness to have, but at it's root, it's still a sickness. Exercising, here's an even better word- training, because you want a faster 5k time or a 300 lb snatch- now there's a positive reason to head to the gym 5 times a week, and not head to the gym on days when you need to recover.