Goals

It's important for me to write out my fitness goals so as to both monitor how I've advanced and to keep sight of where I want to be.  With that in mind it's also important to break down my fitness goals into those things I want to accomplish during the workout, goals after the work out, and various incremental long term goals.

Goals during workouts:
1) My chief intention is to maintain a positive attitude while also being mindful of my limitations.  In other words, I should push myself without hurting myself.

Means of attainment:
1) I think with Pancho's help I can avoid overextending myself while keeping the pressure up. She is a great motivator and helps me safely push myself.

Goals immediately (as much as possible) after a workout:
1) Eat a lot of lean protein (cheaply)
2) Use the foam roller + tennis ball

Means of attainment:
1) Prepare meals ahead of time with Pancho.  We've got this down pretty well.
2) Make sure to take time before going to bed--i.e., stop watching British sci-fi comedies and roll.

Goals in the short term:
Push-ups: 50 without rest---current 40
Wide Arm Pull-ups: 20 without rest---current 17
Squat 1rpm: 1.5x body weight (now at 240lbs)---current 175x7 reps
Deadlift 1rpm: 1.5x body weight (now at 240lbs)---current 230x5 reps
Weighted carry: 2 laps with 55lbs in both hands---current 2 laps with 45lbs
One arm Weighted Carry: alternating 4 laps with 55--current alt 4 laps with 45lbs

Goals in the long term:
Pushups: 100 without rest
Wide Arm Pull-ups: 50 without rest
Squat 1rpm: 2x bodyweight (now at 320lbs)
Deadlift 1rpm: 2x bodyweight (now at 320lbs)
Weighted carry: 2 laps with 75 in both hands
One arm Weighted Carry: alt 4 laps with 75

Qualitatively speaking:

I would like to increase my strength while only increasing lean muscle.  Weight and speed a less of concerns, though at some point I might want to do power training. I like the idea of being able to do hopping push-ups: This looks neat!

Means of attainment:
Overall, I think both the short and long term goals are possible if I avoid injury and keep up my protein  intake.  Pancho recently ordered Starting Strength, which I think will help us with both injury prevention and strength gains.  I think we'll have to be a bit more systematic with the "how much" and "when" of our program beyond the low level periodization that we currently are using.  So long as we're making gains, I think our current method works.  

Pancho's Training Goals

My strength training goals are oriented towards functional fitness (as opposed to an aesthetically motivated weight loss goal, or intense Strong Man goals). I consider myself relatively functionally fit; I ride my bike to work 9 miles round-trip every day, I can carry heavy groceries home from the store, and if I have to run for an emergency I can sprint without getting winded. Although I can endure anything daily life would regularly require with my current level of fitness, gaining strength beyond basic daily necessity has profound long-term functional health consequences. Studies show that strength training can help prevent Alzheimer's, cardiac disease, diabetes and other chronic health problems. It is good for your heart and lungs, and has huge benefits for long-term bone density.

Though my broad reason for lifting is for long term health, it is motivating to have specific short-term and long-term goals to work towards. My current status, and goals:

• Current: 4 unassisted close-grip pull ups
  
• Soon: 10 unassisted close-grip pull ups
• Eventually: 10 unassisted wide-grip pull up

• Current: 20 half-depth push ups in one set
  
• Soon: 10 full-depth push ups in one set
  
• Eventually: 25 full-depth push ups in one set

• Current: Dead lift 135lbs 3 times
  
• Soon: Dead lift 135lbs 10 times (that is, the bar + 45lb plates on each side)
• Eventually: Dead lift 210lbs 3 times (that is, 1.5x my current 140lb body weight)

• Current: Power clean with 20lb bar, inconsistent form
• Soon: Power clean with 45lb bar, consistent form
• Eventually: Power clean 95lbs (45lb bar + 25lb plates)

Wish me luck and strength!