22 APR 10

REST DAY.

By COB today, write down at least one goal that you want to achieve by the end of this next 8-week cycle. Make sure that it is realistic and attainable. Adding 100lbs to your deadlift is not achievable. 25-30lbs is, but we'll need to tweak a few things in your warmup and practice in order to attain it. Write the goal down in comments so I've got an idea about what we can tweak in the programming. If needed, I'll email or talk to you directly to work a progression out for you.
Here's mine:
1.) My goal at the end of this 8 week cycle is to clean 265lbs.
My current 1RM is 245lbs. My best ever (PR) is 255lbs.
This will be very difficult, but it is feasible with some specific additional work that I can do as part of my warmup (skill transfer exercises) and some additional volume work following my training and before stretching. I will need to prioritize front squats over back squats. Lastly, I will need some coaching on my technique either using video or in person. Bottom line is that I have to commit to achieving it, and now I have the rest of ya'll to help hold me to it.

This goal does not have to be tied to increasing a weight on a lift. Anything in our realm of fitness is fair game, meaning exercise, nutrition, or recovery related. It could be as simple as prioritizing sleep to ensure 7 to 9 hours each night. Decreasing body fat percentage by 5%. Getting a muscle up. You get the point...

Hope ya'll enjoyed the time off and used it wisely. Think hard about that goal and post it to comments.