Weekly Review: Setting Goals, KISS, Women Should Lift Weights, Rest Periods, Bench Press & Success by Schwarzenegger

August 6, 2011 — Leave a comment

Setting & Reaching Goals

Setting Goals

I have found that setting goals allow you to stay on track. On track for what? On track to hitting your goals of course!

Setting goals in my experience have also:

  • kept me motivated
  • keeps me focused on the process of reaching the goal (in this case, weight training)
  • always monitoring & tweaking the plan to reach my goals
  • progress faster because I'm working towards something
  • gives me a reason why to go to the gym and train

I have also found if I don't set goals, then...

  • I'm not as motivated
  • I feel lost
  • experience less improvement, and
  • since there's no target to move towards, often times I find myself doing the same thing over and over again and not improving

Since I've already broken my previous goals, I've decided to set some new ones today!

Here they are:

Squat: 500lbs (current 1RM is 423.5lbs)

Deadlift: 600lbs (current 1RM is 500.5lbs)

Bench Press: 400lbs (current 1RM is 319lbs)

Press: 300lbs (current 1RM is 214.5lbs)

Power Clean: 315lbs (current 1RM is 225.5lbs)

Deadline: My birthday (April 3rd, 2012)

Weight Loss

I've lost weight since moving back to Canada. I was 195lbs, but it's now hovering around 190lbs since 2 weeks ago. Which is great because if and when I do compete in powerlifting competitions, I would probably go for the 82.5Kg class (181.5lbs).

I'm also finding that my gut sticks out a lot less, and it's a lot easier putting on my weight lifting belt!

How did I lose 5 pounds in less than 1 month? It's probably because I'm not eating out all the time, and I'm rarely eating any junk food. On top of that, I'm kicking the heavy bag twice a week (which sure beats any cardio machine) and I walk to and back from the gym (about a 15 minute walk each way).

Good Reads Around The Interwebz



John Phung

Posts Twitter Facebook Google+

Ever since I started taking strength training seriously, I was bitten by the Iron Bug. Then it burrowed under my skin and laid eggs in my heart. Now those eggs are hatching and I... the feeling is indescribable.

Quick Stats
Height: 5'4" on non-squat days
Weight: 200 lb 210 lb ~220 lb (FOREVER BULK BRAH)


  • Texas Method: March 4, 2011 - April 28, 2013
  • Smolov Jr for Bench Press: June 4 - 22, 2012
  • Starting Strength: Nov 29, 2010 - March 4, 2011