Currently on week four of my third 5/3/1 cycle using the full body template. Ended up going for singles last week …

• Squat: 205
• Bench: 110
• Deadlift: 270

I’m happy with my progress over the last six months but it’s time to tighten things up for the rest of 2013 and start focusing on the big picture. I plan on running 5/3/1 for one more cycle and then beginning a program I’m currently in the process of writing myself using the RPE scale, full body training, and block periodization (say what?). I plan on running that for the majority of 2013 to track my progress, tweak the program as necessary, and hit some very specific goals I have by the time I turn 25.

135 front squat; 205 back squat.

Pelvic tilt on the latter is regrettable but not un-fixable.

It’s (been) here: the first episode of The Brocast.

Warning: if you are easily offended, this might not be the podcast you were looking for.

It’s coming.

At one of his seminars, Jim Wendler asked how many of us had set training goals. Out of 60 people, only five raised their hands, myself included.

You can’t know where you’re going without good goals. However, I just want to mention one aspect of training goals that you may not have considered: your goals can limit you. You should set that goal out there, not to work toward, but to smash. Too many times, I’ve seen people say, “my goal is to bench 300 pounds.” Then when they finally get there, they could have done so much more.

That’s why Louie Simmons always taught me to break my PR by five pounds on my second attempt (in a powerlifting meet you get three attempts), and go for broke on my third. It’s also why when I was dieting for fat loss, I also set a timetable based on a number of weeks. If I reached my desired percent bodyfat early, I keep going. If I didn’t reach it in time, I shut it down for another cycle.

The other thing I suggest when setting goals is to keep your goal specific to yourself and a select few, and general to all others. In other words, if your goal is to bench 400 pounds, keep that as a marker in your mind, but if others ask just tell them, “I’m training for a bigger bench,” or “I’m working toward a new PR.” Your goal may be to get your bodyfat down to 6%, but all the masses need to know is, “I’m dieting right now.”

Just tell ‘em you’re dieting.

The reason for this is simple: 90% of everyone you meet are negative pricks who will go out of their way to tell you why you can’t do something. Once they know your goal, they’ll try and tear you down. Just keep it vague, and all they can do is wish you success.

Of course, they may still try and tear you down once you’ve actually accomplished your goal, but who cares. You’ve done the work and have the results to show for it. They couldn’t have done it. So fuck ‘em.

I do feel it’s important to still put the goal out there to make you accountable, but I’d only tell those who know you can do it and will hold you accountable. Take a good look at the people around you, and consider yourself lucky if you know even a small handful of people like this. But all you really need is one: you.