My Goals

Overall Goals Performance Goals

• IG - 144lb Pistol Squat x 1 (holding two 32kg kettlebells)
• IG - One Arm Kettlebell Overhead Press x 50kg
• IG  - Turkish Getup x 176lbs (80kg) kettlebell
• Clients - 330lb Bench Press
• IG & Clients - 30 rep Wide Grip Pullups
• IG & Clients - 5 One Arm Pullups on each arm
  
• IG & Clients - 242lbs Snatch
  
• IG & Clients - 315lb+ Clean and Jerk (the Jerk is what will set you apart here because most guys can't get that kind of weight overhead due to should imobility)
  
• IG & Clients - 5 reps perfect Dragon Flag
  
• IG & Clients - dunk a basketball goal
  
• IG & Clients - box jump x 60 inches
  

To Achieve These

• Most upper body work needs to be in the realm of Relative Strength, with only periodic steps into functional hypertrophy
  
• Lower body work can fluctuate between functional hypertrophy, relative strength, and stregnth endurance depending on time of year (hunting season you need more endurance)
  
  • Caveats
    
    • Too much leg mass makes the pullup goals nearly impossible
      
    
    

Overall Appearance Goals

• Small waist with no visible fat
  
• Jutting ripped abs
  
  • Muay Thai abs work, knees, round kicks, hooks, etc
    
  • Trisets during accumulatino phases
    
  • Extremely heavy ab work during intensification phases
    

Keep in Mind, to Maximize Client Loyalty, New Business, and have such an oversupply of demand that you can drive up prices, shorten sessions, move towards online, etc...because you are that good

• Your male clients need you to be what they want to be
  
  • Big Bench, Big Pullup Numbers, Shredded Abs, Delts that pop, Bicep Vein, Muscular Forearms, Big Separated Upper Arms, Neck that is insanely muscular
    
• You female clients need to see in you what they idealize in a male physique
  
  • Ripped abs, lean, vascular, muscular, masculine
    
• Your clients and prospective clients need to see that you get results for your clients
  
  • This means you need to be able to fire non-compliant clients who will make you look bad
    

4th Quarter 2020 and Possibly 1st and 2nd in 2021

• Build up weak points through Poliquin style programming
  • Build up neck on all 4 sides bigtime - 20"+ and absolutely shredded through Neck Extensions, Front Curls, and Side Curls on every training day to build neural pathways and initial muscle growth (reps 12-20 with pause at top and 2-3 sec negatives)
  • Build traps throught the neck work just mentioned, through front raising of some sort on every training day, through emphasis of snatch grip during accumulation phases, through the use of extra bent over shrugs after every single set of rows during accumulation phases, through the use of dumbbells for lunging and squatting movements (using those wrist hook things so that my traps have to hold the massive weights for much longer than my hands ever could have - major TUT), and adding a shrug to the top of every squat rep, RDL rep, lunge rep, etc
  • Hip Flexor Strength, hip mobility, glute development, and hip drive through RFE split squats, FFE split squats & lunges, Deficit Sumo Deadlift with chains + reverse hypers, hip thrusts, and seated good mornings as supplementary work
  • Overhead Pressing Ability by giving it first place on pressing day, doing lots of supplementary rotator cuff work, front raising trap work, and rear delt rear lateral work
  • Decline Pressing and Weighted Dip ability to lead my Bench to over 300 as rapidly as possible
  • Develop Brachoradialis, bicep, and brachialis through mid, high, and low rep Wide Grip, Close Grip, and Medium Overhand Pullup Work
    
  • Build calves through hard direct calf work included in training every week. Try poliquins recommeneded calf routine during accumulation phases 
  • Morning wood 7 mornings in a row through
    
    • tanning daily to keep vitamin D and testosterone production at maximum
      
    • fixing gut bacteria with the help of Dr Brown and drinking proper water
      
    • 7.5+ hours of sleep every night
      
      • 9 or 9:30pm - 5am
        
    • lots of water consumption
      
    • increased circulation through light cardio
      
    • high metabolism and anaerobic threshold through 1-2 time a week martial arts
      
    • avoidance of overtraining through doing no more than 2 days a week of martial arts (anaerobic threshold work)
      
    • Weekly Sabbath
      
    • Minimization of stress
      

Current Bottlenecks

• Reverse Wrist Curl Strength is bottleneck on reverse curls, which is holding back your brachioradialis development, and bicep vein development
• Biceps and Brachoradialis are bottleneck on Wide Pullups
  
• Hip Mobility, Hip Flexor Development, and Glute development are bottleneck for Deadlift, Clean, Snatch, and Back Squat
  
• Trap and Neck Development are bottleneck for Deadlift, Clean, Snatch, and Back Squat
  
• Calf Development are bottleneck for Vertical Jump, Deadlift, Clean, Snatch, and Back Squat
  

Next, After those goals are complete