Last summer, my awesome wife switched jobs after more than two decades. Normally, we train together for endurance events throughout the summer and compete in the early fall. Triathlons, half-marathons, century rides–sports that require lean muscle and more cardio. But with the new job came an uncertain schedule, so we decided to forgo any training or events for 2015. Being somewhat goal-driven, I knew I had to do something, but I didn’t want to break the deal my awesome wife and I had. So I decided to switch my weight routine from a general workout to a mass-building one, since I didn’t need to stay slim. Originally I was just going to bulk up, but that was unsatisfying. Why was I doing it? To what end? I needed a goal. It’s how I got into endurance events: I couldn’t just go for a jog. There’s no motivation there. What if I skip it? Am I trying to farther or faster? So I quickly decided to chase a goal I’ve had vaguely floating out there since my days in the Marines. I was going to raise my bench press one-rep max to 405 lbs. That’s four 45 lb plates on each side of the bar. In August, when I decided on this goal, I weighed about 240 lbs and could bench somewhere north of 315 lbs (or 3 plates on each side).
Research told me that I would have to add some “supporting mass” to be able to handle that weight. Meaning, I would need to bulk up, which I’d planned on doing already. Then I had to figure out a strategy. The bulking up strategy was easy enough: eat more, though I really increased my protein intake. I would have to redesign my workout. That’s when I found what’s called the Russsian Method or the Soviet Method, depending on who you asked. Basically, it’s five sets of five reps, with each set increasing the weight. If you can do all 5 reps on the fifth set, the next time you do the exercise, the weight moves up.
It was amazing! And it was easy to see progress in my log. Slowly, week by week, I saw improvements. My original timetable was to bench 405 by my birthday, but I didn’t make it. It took another couple weeks. But I got it! It was so gratifying to watch the progress as I worked toward the goal.
The lesson I learned is to set goals where progress is obvious and measurable. And then to track it. That way, you can look back and see how far you’ve come and how far you have to go. The other lesson, which is more important, is to figure out a strategy to get you there. Now I’m refining my business goals for the year with this in mind. Simplify and measure.
By the time I hit 405 this weekend (twice!) I weighed 257 lbs–I had gained almost 20 lbs of body weight. Some was muscle, of course, but some was not. Now, with my awesome wife settled in her job, and me having achieved my goal, I need to figure out a plan to take off some of this “supporting mass!”
