Getting to the end of the year, I've set a few goals for the Team to embrace.
No, not only the usual Squat/Bench/Dead Lift totals to rise, but a few others that I think will be fun in their pursuit.
I've now added the goals of achieving 10,000 Push Ups as well as Dip and 5000 Pull Ups as part of the plan.
I have no idea how long it will take, but I'm estimating that most will be at that number somewhere in the middle of the summer.
I asked most to keep a journal starting in January of important numbers that will include the Push up/Dip/Pull ups as a cumulative number as we go, but also the important MAIN lift exercises.
I'm also going to introduce the "New Year Resolutes" to a new idea.
Usually, the first week of the New Year the gyms become PACKED with those who in a moment of inspiration set up for themselves the "I'm going to get into awesome shape this year" goal. As we all know, most of them waste the "Staff's" time and are history by the third week and maybe into the beginning of February.
What I plan is to send those that enter the first day home with these instructions:
1. Come back tomorrow
2. Bring $500 with you
3. If you make it until the end of the month, I'll refund HALF of it back
3B. If you don't, I keep it all and there will be no harbored ill feelings.
4. For the remainder of the month the only thing the neophyte will do, is Squat and Prowler.
I don't care if they like it, but it will let me know who is serious and will stick with it now matter how bad it sucks.
I also don't care if they QUIT during this time. I have enough participants that I really should create a "Waiting List", but this way seems more fun.
Today the Team's training was:
Floor Press: 5 rep max
DB Chest Press with a Neutral Grip: 5x20
Shoulder Crank: 4x12
DB Shoulder Press: 3x13
Pull a parts: 2x60
EVERYTHING was super set with FIVE Push Ups.
Here's what I did (slight difference):
Shoulder Crank: 4x12x15
Shoulder Press w/ DB: 8x13x30
Shrugs: 4x15x405
4 way Neck: 1x12x6.0
Cable Xovers: 8x13x45
DB Incline Press: 8x13x45
DB Flat Press: 8x13x50
EVERY Set was combined with FIVE Push Ups.
I was 15 shy of 200 by the end of the session, that I just rounded it off with more set of 15 push ups.