I have a poll for you guys, take a second and let me know where you are at with these. 
#1 What was your three top goals at the start of 2011?
#2 What have you accomplished relative to these three goals?
#3 How much have you improved your goal movements in 2011?
#4 What has happened with your body composition in 2011?
#5 How would you briefly describe your training and how/if it has changed in 2011?
#6 Have you been injured in the gym in 2011?
#7 Have you resolved any pain issues in 2011?
#8 What have you done new in 2011?
#9 What do you think you will do differently from here on out then from earlier this year?
Thanks guys
{ 22 comments }
1. Get stronger, Move better, Get bigger
2. Deadlift went way up, Bench went up, went from 10 chins up to 28. I became leaner at 144lbs. I’m moving better & pain free. I can touch the ground from a toe touch for the first time. I started out earlier this year with tension starting as soon as I got past my knees.
3. My deadlift went way up,Got it to over 300lbs. Chin ups went way up, got up to 28 reps easily. My Bench and overhead press strength has improved. Rows have increased dramatically in volume and weight.
4. I’m very lean below 10% easily and slightly bigger
5. More volume, high rep work, Lots of deadlifts, rows, and chin ups. Variety increased as my baseline range of motion increased.
6. No
7. Yes, lots of aches and pains from sports have been relieved. My upper back and neck feel much better. I move better & have better posture now.
8. Tested more variations, stances, worked out more often
9. Sports are about to start so I’ll just hit the gym when I can and test easy movements to keep my range of motion good.
Is this your senior year?
Yeah!
#1 What was your three top goals at the start of 2011?
-Press weight overhead without pain
-Increase my upper body circumference measurements
-Clean and Jerk 300lbs.
#2 What have you accomplished relative to these three goals?
-pressing again
-see my web post for details
-not testing Clean and Jerk right now
#3 How much have you improved your goal movements in 2011?
-My Adaptifier software tells me i increase my lifts between 28-400% every time i train
#4 What has happened with your body composition in 2011?
-Gained fat, lost fat, gained bodyweight and lean mass, decreased bodyfat. . . .
#5 How would you briefly describe your training and how/if it has changed in 2011?
-I train to stay big and lean, happy and painless, and look good
-I am happy to train with my own set of goals in front of me and when i want to set numerical goals to my lifts after i beef up my beach muscle i’ll let the world know
#6 Have you been injured in the gym in 2011?
Yes
#7 Have you resolved any pain issues in 2011?
Yes, more than one
#8 What have you done new in 2011?
Grip competition
All time Personal Record in my 400m
Waist to shoulder differential is also at an all time relative high!
#9 What do you think you will do differently from here on out then from earlier this year?
Watch out for pressing and closing grippers, run at the track more than once a week if i can, test clean and jerks again after i drop the waist measurement to 35″
How is that hand rehab coming along big man?
#1 What was your three top goals at the start of 2011?
Get better at a shitload of movements
#2 What have you accomplished relative to these three goals?
I can do Handstand pushups and bench 275 now, and do weighted pullups
#3 How much have you improved your goal movements in 2011?
See above
#4 What has happened with your body composition in 2011?
Bigger shoulders, three inches off my waste since feb, and now its going faster
#5 How would you briefly describe your training and how/if it has changed in 2011?
I have been doing more experimenting with contraspecificity
#6 Have you been injured in the gym in 2011?
yes. i did something without testing it
#7 Have you resolved any pain issues in 2011?
I never had a lot.
#8 What have you done new in 2011?
gotten skinnier without insane dieting
#9 What do you think you will do differently from here on out then from earlier this year?refine my experiments
Now I want to see you get in to some competitions dude
#1 What was your three top goals at the start of 2011?
I’ve only been training for the past 3 months but my goals when I started was:
- 100 Kettlebell snacthes under 5 min.
- 200 Kettlebell snacthes under 10 min.
- To get fit and stay fit.
#2 What have you accomplished relative to these three goals?
- 100 Kettlebell snacthes in 3:53
- 200 Kettlebell snacthes in 9:42
- I’m not yet “fit” but I will keep on going : )
#3 How much have you improved your goal movements in 2011?
When I started I could do 100 snatches in about 8 min and when I moved up to 200 it took me about 14 minutes the first time I tried it.
#4 What has happened with your body composition in 2011?
Not much I’m afraid. I might look a little bit “stronger” but not more than that.
#5 How would you briefly describe your training and how/if it has changed in 2011?
I train 4-5 times a week, most of the time I snatch/jerk kettlebells. I also slam an old tire with a sledgehammer and train gripstrenght 2-3 times a week.
#6 Have you been injured in the gym in 2011?
Not yet.
#7 Have you resolved any pain issues in 2011?
Tore my calluses a few times, healed up rather quickly.
#8 What have you done new in 2011?
That would be the grip training, which I enjoy alot.
#9 What do you think you will do differently from here on out then from earlier this year? I don’t know yet, we’ll see : )
/A.E
Excellent report AE
1 What was your three top goals at the start of 2011?
At the start of 2011, I did not have clear goals and they were a bit too general. Kiteboard more, do a grip competition and set PRs, and keep setting PRs in the gym.
After the Smarter Strength seminar, I realized I needed to do the same thing with myself and set more concrete goals which are 1) kiteboard for 3 hours at a time without any issues/pain, Dinnie Stones DL 550 lbs, deadlift 450 lbs (any style DL except Dinnie), Axle DL 300 lbs, increase shoulder width by 1.5 inches and a few others.
#2 What have you accomplished relative to these three goals?
No wind lately or my schedule is nuts, so hard to score kiteboarding. Was in Mexico in March and it was awesome. Making progress on the rest so far. Dinnies are at 500 lbs and just missed 510 recently, but PRs for vol/density lately. DLs are going up and 1 hand axle is helping my 2 hand version quite a bit. BF has been trending down, despite bodyweight staying about the same; will be remeasured soon
#3 How much have you improved your goal movements in 2011?
Axle DL 215 x 1 May 14 and up to 235 x 1 July 5, will retest max soon, hitting density/ Volume PRs
Dinnie Stone Trainer DLs, Feb 14 at 428 x 1 June 29 at 500 x 1
Ordered Dinnie Stone Trainers in mid June, so now I can increase the freq of the lift. Hitting vol/density PRs
Jefferson DLs did not test max at start in Feb but was doing 245 for low reps, 275 for doubles on March 31, 325 for doubles on June 14 (all done with both hands down grip)
#4 What has happened with your body composition in 2011?
Feb 12 at 226 lbs, 21% body fat, 178 lbs FFM
June 19 at 221 lbs, 16.1% body fat, 185 lbs FFM
#5 How would you briefly describe your training and how/if it has changed in 2011?
Gave up trying to force my pet lifts (um, deadlift and squats) on to my body by finding all sorts of ways to make it test better. Changed my goal to lift heavy stuff off the ground in as many ways (more variety) as possible instead of just 1 way.
Revamped goals to what I really wanted to do
Focused more on grip work (well, a bit more than next to nothing last year other than a few contests)
#6 Have you been injured in the gym in 2011?
Nope. I’ve had more “oh crap, that was really really bad” things happen; but I was able to resolve even the worst ones in 1-2 days, as before it was many weeks to some times months
#7 Have you resolved any pain issues in 2011?
See above. Yep. Many on various client/athletes too.
#8 What have you done new in 2011?
Greatly expanded my movements that I am doing. Heck, for the first time since like early college I just started doing consistent direct arm work! It is actually quite fun!
Changed mindset from “get strong on these 3 lifts” to “get strong in as many ways/directions as possible” Letting my body lead me.
Dinnie Stones test awesome for me, despite it being a deadlift from a split stance with rotation and some flexion.
Ate red meat for the first time in about 26 years. Took about 9 months to get there once I decided to do it.
Random fasts for different lengths of times. Vary things as much as I can (still working on it).
#9 What do you think you will do differently from here on out then from earlier this year?
Keep my current goals in mind for each session unless I decide to change my goals.
Working on expanding my Metabolic Flexibility for nutrition also.
Working throught the biopsyche model to handle stress and overall interactions. Still working to get more sleep at night and I am constantly reminded how important it is for me. Always striving for better.
Rock on
Mike T Nelson PhD(c)
Big reflections Mike, I like it
#1 Top Three Goals at the start of 2011-
1. Get better every day in everyway- progress
2. Drop BMI- Accomplished
3. Effectively resolve internal and external issues- Constant Progress
#2 Pull Ups no assist, 230lb dead lift, continually use Movement Protocols “test everything-Hold on to the good”- New gymnastic feats
#3
I move better, relate better, overall I am better than one year ago.
#4
Body Composition- Current BMI less then 18% – Lean, fearless, and strong
Clear overall muscle definition –
#5
I test all movement, I test everything, before my training program was sporadic; no clear goals or even non-existent. Now I train almost everyday never sore, little to no injury, with goals in mind.
6#
I was injured twice, broken pinkie (volleyball) rolled ankle (flag football)
#7
Yes, rolled ankle complete recovery
#8
The year 2011-Everything is new- my perspective changed, my belief systems challenged, each day a new adventure to see what crazy twist I am able to get myself into and out of– each day lived without fear, each day to the fullest with no regret
#9
What will I do differently from here on out? Each day is already different, one day my body likes Citrus the next Aloe Vera–I strive for better-I test-I listen-I move
How is the finger rehab?
Mobility at 70% with little discomfort
Being myself
being positive
realize that a positive outlook on anything will far crush a negative
take nothing personal , worry about only what i can control,
being impecable with word choice, getting my swagger back , i learned more this year try to be something i am not , or wanting to be accepted by folks that already accepted me , i have come full circle, i am not adam, i am not ddn , or frank beran , or frank faires although that be fun , Adam too he breaks wrenches , people , world records , and frankie just knows everything ddn a pimp that prints money, and frank beran can do anything and owns a baber shop he could fade up my golden macdonalds arches, and dye my gray hair. Dave sandel needs to go back to walmart and get his drivers license revoke he hit everything but the lottery taking us to punch pizza (just kidding ) not, i would have been a stand up comedian but i got bad knees, anyway i learned alot this year , in every aspect of life , i achieved a few goals , and i have thought about what i have overcome , and the only way i did it was being positive and happy period, this year my state will be pure happiness like its intended , but mark my words i will be someone and not have those bad moments like i did this year i apologize to everyone , and thank them , know i going to be the best i be. i never reread but its close enough
Mike, the goal is not happiness. The goal is better. When you get better you maybe happy.
There is no path to happiness which is 100% solid, but the path to better is in your hands.
There is literally no reason for someone to continue to compare themselves to anyone else. I know this has been said before, so I will say it again. You are who you are. You will never be anyone other than you. That’s a good thing too, because there are a lot of things in your life worth having.
We will talk more about this tomorrow.
1) I was not clear enough on alot of my goals, and things got away from me a little bit. Fix lower back pain, close coc# 3, chin up with 150 added to me, and a ton more, i think too many.
2) Fixed my back pain completly, closed the #coc 3 for 2 reps. 15 reps with coc 2.5 with 20 mm set.
3) Doing ok, i need to be more clear with myselve. I have been a little side tracked due to my third child coming in 2 weeks. I continue to improve my grippers. I can now squat full rom reps, not heavy but i couldn’t before.
4) body comp. I went from 240 ish about 16% to 222 about 11%or 12% waist is down one and half inch. lower back is where i hold my fat and its the lowest in years. arms are down some.
5) I have been testing a ton a things food,thoughts,people and movements of course. Trying to find contra specific movement. I look more closely at what i do in everyday life to see where likes to be, or need to move different and use this to guide my testing in the gym.
6) Yes. I picked up some elbow pain and am working on it like crazy to fix.
7) Yes. Lower back pain i had for a LONG time. Right knee was clicking alot and doesn’t now.
9) I will get my body fat to a all time low, 8 or 7% while bringing up my arms,chest , shoulders and legs. I would like to make it to one of adams grip competitioins. Work on the coc # 3.5. Start being more clear with my goals. This is a big one for me. I have my third child due in 2 weeks so things will be crazy but there will be no excuses from this guy. I will adapt and become better like we are all supose to do. Attend the next cert in november to continue to learn.
I have a poll for you guys, take a second and let me know where you are at with these.
#1 What was your three top goals at the start of 2011?
* Drop Ten Pounds
* Just be better….
#2 What have you accomplished relative to these three goals?
* I walk around at 171-172, have been as low as 169. 17 lbs.
* Here is what I am better at:
- 165lb barbell snatch
- 215lb clean and jerk
- 80 sets of MaxVO2 with 20kg/8 reps
- Handstand pushups, forehead to lock out (this looked impossible on Jan 1)
- Beat everyone in my boot camp class in a 5K (about 25 people, but the time was nothing to write home about)
- Brad Nelson sissy test: 32kg in 46:15
- 123 double 24kg snatches in 15:00 (Faizal Enu challenge)
- RKC snatch test, one hand switch
- Double Unders
- Burpee Pullups, 8.0′ bar (70 in 14 minutes)
- Death by thrusters, 13 minutes.
#3 How much have you improved your goal movements in 2011?
I really didn’t have goal movements. In my case, movements are a means to an end.
#4 What has happened with your body composition in 2011?
I don’t measure body fat or BMI, but started at 186, now at 171. I can feel veins where I couldn’t before.
#5 How would you briefly describe your training and how/if it has changed in 2011?
I have done a lot of things, RoTK, ETK, Boot Camp. Now I really just train instinctively because my boot camp instruction other stuff that I practice teach don’t align well with a fixed program. Currently, I am just doing 1-2 double kettlebell and/or barbell movements per workout around my two boot camp workouts.
#6 Have you been injured in the gym in 2011?
* No
#7 Have you resolved any pain issues in 2011?
* Less pain in shoulder, but no where I wanted to be.
#8 What have you done new in 2011?
* More post workout protocol, which helps recovery. I do test movements, but I don’t program around that testing.
* Boot Camps – I more than hold my own.
#9 What do you think you will do differently from here on out then from earlier this year?
* Focus more on 1RM movements and heavy lifting. With the weight loss, I have lost some pressing and squatting strength, but no much. I could probably compete in a 165lb weight class, which would have sounded absurb 4 years ago when I became and RKC.
#1 What was your three top goals at the start of 2011?
- Progress in overhead strict KB press.
- 32kg added weight on a chin-up
- Maintain single figure BF% while adding muscle and feeling zero dietary effort.
#2 What have you accomplished relative to these three goals?
- Analysed where the psychological roadblocks to KB Press progress were and implemented strategies to avoid them, resulting in (albeit largely untracked) progress where none existed.
- Gone from 8kg added chin being hard to multi-reps with 24kg in a couple of months (sub 8 sessions of that particular movement too).
- Added an approx 2.6kg of muscle with only 0.6kg of fat added (maintaining BF% under 8% at all times) using MetFlex principles and intuitive eating. (Figures here: http://bit.ly/pLEGdc)
#3 How much have you improved your goal movements in 2011?
#4 What has happened with your body composition in 2011?
See info/link under #2. Also gained quite a few desireable inches.
#5 How would you briefly describe your training and how/if it has changed in 2011?
It has become more varied and more satisfying with less REQUIRED time devoted to it. I love to know that even when I have a lot of trouble finding time and remaining energy to put in a “good” session I can hit a quick constructive PR and know it’s attributed to my direct goals and expansive progress.
#6 Have you been injured in the gym in 2011?
Negative. Gym work has helped me resolve the occasional niggles and joint issues I get from work and sleep position (genetic association of weak joints in their base state).
#7 Have you resolved any pain issues in 2011?
See #6. Specifically elbow and shoulder blade issues.
#8 What have you done new in 2011?
Added Vulcan and other specific grip stuff. Added more “walking” work with measured Farmer’s Walks. God, so much more as well that it boggles the mind to try and list it all, so “tons”.
#9 What do you think you will do differently from here on out then from earlier this year?
I have gained better intuition regarding my own joints’ behaviour and better work methods regarding joint position, so I will accelerate progress with these elements. I have successfully removed some psychological roadblocks on certain movements, so I will expand my work in those areas (specifically a lot of “typical” kettlebell work that became associated with a lack of progress).
Everyday I assess, adjust and test something different. PR everyday, even when I never move a weight.
Oh yeah, adaptifier was running too slow for me to pull numbers for #3 at the time.
KB press is now testing well for “casual practice” a few times a week (which is an improvement) and double KB press is looking to become a more consistent option as well.
Chin ups have gone from an average of 10-11 reps in sets of 2-3 without weight to the same only with 16kg added in only a few dedicated sessions.
Vulcan gripper has progressed a lot too. Reasonable volume (200+ reps in a session) has gone from being possible at level white-4 to level white-7. Still “weak”, but a lot stronger.
I have a poll for you guys, take a second and let me know where you are at with these.
#1 What was your three top goals at the start of 2011?
Front Lever hold 2 seconds
Deadlift 470lbs
Bench Press 225lbs
#2 What have you accomplished relative to these three goals?
Front Lever is completed – working on Front Lever Pullups
Deadlift has been more volume/density work vs. straight intensity – hasn’t tested well too often. Haven’t had much luck with contraspecifics until yesterday. I’ll be seeing how it correlates to my deadlift.
Bench Press hasn’t been testing well too often either. I suck in the Bottom position ROM. Bottom Position ROM work has been testing much better, as well as heavy bent over rows. We’ll see how it correlates.
#3 How much have you improved your goal movements in 2011?
Front Lever – completed.
Deadlift and Bench are based on increased reps or speed at certain weights, I believe there is a psychological barrier because of the no spot around too.
#4 What has happened with your body composition in 2011?
Veinier and getting too sexy. I like it.
#5 How would you briefly describe your training and how/if it has changed in 2011?
More Variety. Newer exercise movements based on breaking down of Micromovements.
Better specificity in regards to sensations, weights, etc.
#6 Have you been injured in the gym in 2011?
No
#7 Have you resolved any pain issues in 2011?
Wrist (old weight injury because of stupidity). Fixed through loading of Pronation and Supination Cable exercises. Increased ROM and Strength through ROM has decreased Pain on Load.
Elbow (because of Arm Bar). The more specific I can get too the Arm Bar, the better the pain seems to reside on Extension.
#8 What have you done new in 2011?
I’ve added Jiu Jitsu practice 2-10 sessions per week depending on time.
Plan to pick up Skateboarding, Shooting, and Cooking before the end of 2011.
#9 What do you think you will do differently from here on out then from earlier this year?
I’m having to again refine my testing abilities, and to increase my ability to predict exercises, rest, and variations.
Increase my ability to understand contraspecificity and when I need to do it and ways I can do it to increase my results.
Continually remind myself of my goals – as this seems one thing that stalls my progress.
Forgot to add, get veinier and have a better 6 pack without flexing. Most of the outlines are there, but hey I want more.