Personal Records (PRs)

In the video above, I got the 5 reps I was aiming for, I failed my first attempt at this last week. But I didn't give up when I failed. I was even more motivated to succeed.

Moments like these are why you should train. The self satisfaction you feel when you lifted better than last time, be it through a heavier weight or more reps. You should strive to set personal records in your training. Otherwise, how do you know if you're getting better? If you got all the reps you wanted to at a particular weight and felt good about it, there's no reason why you shouldn't increase the weight next time. This is how one trains for results.

If you are serious about your training and getting results, you should keep a training log. A training log serves multiple purposes, all of them useful.

• A training log allows you to track your progress so you know exactly what weights you lifted and when
  
• A training log ensures you know exactly what you're going to do when you step foot in the gym. Not one second spent in the gym should be wasted. Have a plan and attack the weights.
• A training log allows you to recall how you trained in the past; a great way to see what worked for you and what didn't over time.
  

How to set out a training log is simple. Find a sturdy notebook that will last you a year or two. Write out what you're going to do on a certain day before you go into the gym. Keep the writing neat and legible, who knows when you might need to read back on it again. Here's an example of how I would set out a day of training in my training log:

Monday 30/1/12

Squat
20kg x 5
60kg x 5
100kg x 3
125kg x 1
152.5kg 5 x 5

Overhead Press
20kg x 5
40kgx 3
50kg x 1
65kg 5 x 3

Barbell Rows
40kg x 5
60kg x 3
80kg x 1
95kg 5 x 5

Once you have completed an exercise in the gym, you may write comments on how it felt if you wish, such as 'technique felt off today', or 'felt strong under the bar today', or 'felt sluggish going into the gym today'. If all the exercises feel terrible in the same day its possible your recovery (eating and sleeping) is not up to scratch. A training log allows you to pick up on these patterns.

Don't ever let anyone make you doubt yourself. Do they laugh at you for bringing a training log to the gym? Maybe that's because they put as much thought into their training as a brain dead monkey. Do they try to discourage you from lifting heavy weights because its 'bad for you'? Maybe that's because they've never lifted a heavy weight in their life and don't know what it means to work hard. Average people don't like seeing other people succeed whilst they get left behind so they'll try to bring you down. Don't let these people get to you.

Since I brought it up, lifting heavy weights is not bad for you. Lifting weights badly is bad for you. Maintain correct technique and you'll be fine. Squats and deadlifts are not bad for your back, in fact quite the opposite. Doing these lifts heavy will strengthen your back and improve your posture. I've even read about people who had back pain which magically disappeared once they started lifting weights.

Stay driven, set challenging goals for yourself and don't ever doubt yourself. You are more awesome than you think.