HMB
 

Setting Goals for Successful Training

Brad Gillingham

Posted on: October 25, 2012

My training has been a little different this fall.  This is the first time since 1997 that I have not been training to compete in an IPF World Championship.  Normally at this time of the year my training is at max intensity and my goal is to peak for the IPF Worlds sometime in November.  With my 2nd place finish at the USAPL RAW Nationals this year, I still have a chance at making the World Team, but the next IPF Classic Raw World Cup will be in Suzdal, Russia in June 2013.  With the absence of a big meet to train for I have been in bit of a transitional training phase…..basically, my training goal is to mix my training up a little, have fun with some of the Olympic lifting movements, and work on some weak areas.

 

One of my main long term goals is to try and get my bench press strength back to where it was before I injured my triceps last year. Part of my plan is to increase my shoulder and upper back strength. I am finding a great carry over to my bench press strength by getting stronger in the standing shoulder press, and adding in additional upper back training.  I have been training the standing shoulder press in 4 week cycles (10, 8, 5, and 3).  I was able to hit a set of 5 with 330 recently. My goal is to improve to 5x352 by this winter.  My extra upper back training has come in the form of the Olympic lifting movements and pull-ups……yes…pull ups.  Pull-ups are a movement that I have not done much of for many years.  I had tried to add them into my training at times, but to be honest, at 330; this is a very difficult movement.  I started this past year just trying to complete a couple sets of 3.  Since that point I have established interim training goals of trying to complete 5 sets, with the same amount of repetitions, before adding more reps.  Over the last year I have moved steadily through 5x2, 5x3, 5x4, and just recently I was able to complete 5x5. I feel the pull-ups are really strengthening my upper back, and also keeping my shoulders healthy.

 

Keep in mind that you always need to establish goals if you want your training to progress. Take it from a guy that has trained at a high level for over 30 years, but wanted to start being able to do some pull-ups again …starting off modestly with any new movement and setting goals is the key to a healthy and successful training plan!

 

Train smart, stay healthy, set your goals high, and don't forget to add GNC Pro Performance HMB to your supplement list! Good luck in meeting your strength and fitness goals!!!

Brad

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