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Lifting Programs: Week of 4.23.18

Week of 4.23.18

POWERLIFTING
Day 1:
1) Back squat: 3-2-1-3-2-1 (go heavier than last week on singles; this is the last week of wave loading)
2) Bench press: 4×3 heavier than last week
3a) Semi-supinated incline DB bench press: 4×5-7 heavier than last week
3b) DB standing Arnold press + overhead hold, 10 + 20s: 4 sets
4a) Weighted GHD back extension: 3×10
4b) Double DB/KB deadlift: 3×8-10 heavier than last week

Day 2:
1) Deadlift: 3-2-1-3-2-1 (go heavier than last week on singles; this is the last week of wave loading)
2) Front squat: 4×4 heavier than last week
3a) Double DB/KB front rack wall sit: 4x :30 heavy
3b) Banded/cable tricep press-down @ 20×0: 4×25-30
4) GHD harop curl: 4×10-12

Day 3:
1a) Bamboo bar BTN press + hold, 5 + 20-30 seconds: 4 sets
1b) Meadows row: 4×8-10 ea arm heavy
2a) Double DB seated strict press: 4x :30 continuous reps
2b) Lat pull-down (plates or banded): 4×8-10 heavier than last week
3) Double KB front rack squat + reverse lunge ea leg: 3×5-7 heavier than last week
4a) Tuck-ups: 4×12-15
4b) GHD sit-ups: 4×12-15 (add weight if this rep range is easy)
5) Stretch

WEIGHTLIFTING
Day 1:
1) Slow pull snatch + snatch: 5 sets heavy across
2) Slow pull clean + clean: 5 sets heavy across
3) Clean-grip deadlift @ 31×1: 4×3 heavier than clean work from today
4) GHD back extensions: 4×10

Day 2:
1) Back squat: 3-2-1-3-2-1 (go heavier than last week on singles; this is the last week of wave loading)
2a) Push press: 4×4 heavier than last week across
2b) Banded/cable tricep press-down @ 20×0: 4×25-30
3) Front squat + jerk, 4+1: 4 sets heavier than last week
4a) Semi-supinated incline DB bench press: 4×5-7 heavier than last week
4b) DB standing Arnold press + overhead hold, 10 + 20s: 4 sets
5) GHD harop curl: 4×10-12

Day 3:
1a) Bamboo bar BTN press + hold, 5 + 20-30 seconds: 4 sets
1b) Meadows row: 4×8-10 ea arm heavy
2a) Double DB seated strict press: 4x :30 continuous reps
2b) Lat pull-down (plates or banded): 4×8-10 heavier than last week
3) Double KB front rack squat + reverse lunge ea leg: 3×5-7 heavier than last week
4a) Tuck-ups: 4×12-15
4b) GHD sit-ups: 4×12-15 (add weight if this rep range is easy)
5) Stretch

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Lifting Programs: Week of 4.16.18

Week of 4.16.18

POWERLIFTING
Day 1:
1) Back squat: 3-2-1-3-2-1 (go heavier than last week on all sets)
2) Bench press: 4×3 heavier than last week
3a) Semi-supinated incline DB bench press: 4×6-8 heavy
3b) DB lateral raise + Hercules hold, 10 + 15s: 4 sets
4a) Weighted GHD back extension: 3×10
4b) Double DB/KB deadlift: 3×10

Day 2:
1) Deadlift: 3-2-1-3-2-1 (go heavier than last week on all sets)
2) Front squat: 4×4 heavier than last week
3a) Double DB/KB front rack wall sit: 4x :30 heavy
3b) Single arm DB curl and press: 4×5-7 ea arm heavier than last week
4) GHD harop curl: 4×10-12

Day 3:
1a) Bamboo bar BTN press + hold, 5 + 20-30 seconds: 4 sets
1b) Seated cable row: 4×12-15
2a) Double DB seated strict press: 4x :30 continuous reps
2b) Lat pull-down (plates or banded): 4×8-10 heavier than last week
3) Double KB front rack squat + reverse lunge ea leg: 3×6-8 heavy
4a) Tuck-ups: 4×12-15
4b) GHD sit-ups: 4×12-15 (add weight if this rep range is easy)
5) Stretch

WEIGHTLIFTING
Day 1:
1) Slow pull snatch: 5×2 heavy across
2) Slow pull clean: 5×2 heavy across
3) Front squat @ 23×1: 5×2 heavier than last week
4) GHD back extensions: 4×10

Day 2:
1) Back squat: 3-2-1-3-2-1 (go heavier than last week on all sets)
2a) Push press: 4×4 heavy across
2b) Single arm DB curl and press: 4×5-7 ea arm heavier than last week
3) Front squat + jerk, 4+2: 4 sets moderate
4a) Semi-supinated incline DB bench press: 4×6-8 heavy
4b) DB lateral raise + Hercules hold, 10 + 15s: 4 sets
5) GHD harop curl: 4×10-12

Day 3:
1a) Bamboo bar BTN press + hold, 5 + 20-30 seconds: 4 sets
1b) Seated cable row: 4×12-15
2a) Double DB seated strict press: 4x :30 continuous reps
2b) Lat pull-down (plates or banded): 4×8-10 heavier than last week
3) Double KB front rack squat + reverse lunge ea leg: 3×6-8 heavy
4a) Tuck-ups: 4×12-15
4b) GHD sit-ups: 4×12-15 (add weight if this rep range is easy)
5) Stretch

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Effort: Aim for Mastery

In the book Mastery by Robert Greene, he discusses the concept of mastering a skill and the process required for achieving this mastery. If you are a high-performer or someone who desires to make waves in their field and have not yet read this book, I highly recommend that you do so. When we discuss mastery, what exactly are we looking to achieve? Many view the supposed “masters” in their respective fields with an unattainable reverence; the superstars we idolize seem to stand alone on pedestals that are simply out of reach for us mere mortals.

The truth is, the ability to attain mastery in a field has much less to do with natural ability or mysticism and much more to do with consistent, repeated effort. In a previous blog we discussed the importance of consistency with regard to achieving success. Using Kobe Bryant as a case study, it became clear that, although he was incredibly talented athletically, a huge reason for his success was his superhuman practice habits. He put in countless hours honing his craft so that he could execute on game day when the world was watching. This concept is at the very core of mastery.

Many of you are probably looking for shortcuts in your daily life right now. Life hacks are the newest craze, with people looking for creative ways to simplify their lives and make things easier. What if the need for comfort, simplicity and instant gratification is the very reason you are not where you want to be? What if these lifestyle choices are the reason that you place your idols on a pedestal and do not see them as peers? As Robert Greene states in Mastery, “Eventually, the time that was not spent on learning skills will catch up with you and the fall will be painful.” These “skills” apply to all aspects of your life; spend time being a student and seeking to work more and learn more instead of finding ways to simplify this process. Life experiences are the greatest teacher, so appreciate your time in the trenches and do not take these experiences for granted.

Mark and Chris Bell were recently guests on the Joe Rogan podcast and discussed the concept of having a “white belt mentality” that was handed down to them from several prominent martial arts instructors. For those who do not know the Bell brothers, they have revolutionized the powerlifting and strength training communities with informative documentaries, training equipment and training programs. This white belt mentality has been, in their mind, one of the key aspects of their success. Always be a student, always be learning and always seek the long road instead of pursuing the short game. The key ingredient for mastery, no matter what form it takes, is repeated effort over a long period of time. There is simply no magic formula or shortcuts on the road to greatness. Take time to appreciate and find enjoyment in the repetitive behaviors that contribute to your growth and development on a daily basis. These moments are critical to your progress and, ultimately, mastery in your pursuits.

Until next time.

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Lifting Programs: Week of 4.9.18

Week of 4.9.18

POWERLIFTING
Day 1:
1) Back squat: 4-2-1-4-2-1 (go heavier than last week on single reps)
2) Bench press: 4×3 @ 90% of last week’s heavy 4
3a) Overhead banded/cable tricep extension @ 20×0: 4×20-25
3b) DB lateral raise + Hercules hold, 10 + 15s: 4 sets
4a) Weighted GHD back extension: 3×10
4b) Alternating DB snatch: 3×10 (5 ea arm heavier than last week)

Day 2:
1) Deadlift: 4-2-1-4-2-1 (go heavier than last week on single reps)
2) 1 and 1/4 front squat: 4×3 @ 90% of last week’s heavy 4
3a) Cross-body single leg KB/DB RDL @ 2111: 4×3-5 ea leg heavier than last week
3b) Single arm DB curl and press: 4×6-8 ea arm
4) GHD harop curl: 4×10-12

Day 3:
1a) Bamboo bar BTN press + hold, 5 + 20-30 seconds: 4 sets
1b) Seated band row (put PVC through band): 4×12-15
2a) Ring Push-ups: 4x :30 max reps (focus on turnout)
2b) Lat pull-down: 4×8-10 heavier than last week
3) Barbell Front-rack lunge hold: 3x :30-:45 ea leg add weight if possible
4a) Tuck-ups: 4×12-15
4b) GHD sit-ups: 4×12-15 (add weight if this rep range is easy)
5) Stretch

WEIGHTLIFTING
Day 1:
1) Halting snatch (below knee) + snatch: 5 sets heavy across
2) Halting clean (above knee) + Clean: 5 sets heavy across
3) Front squat @ 23×1: 5×2 @ 90% of last week’s heavy 3
4) GHD back extensions: 4×10

Day 2:
1) Back squat: 4-2-1-4-2-1 (go heavier than last week on single reps)
2a) Strict press + narrow-grip OH squat, 3+3: 4 sets moderate/perfect
2b) Single arm DB curl and press: 4×6-8 ea arm
3) Push press + jerk, 3+3: 4 sets same weight as last week
4a) Overhead banded/cable tricep extension @ 20×0: 4×20-25
4b) DB lateral raise + Hercules hold, 10 + 15s: 4 sets
5) GHD harop curl: 4×10-12

Day 3:
1a) Bamboo bar BTN press + hold, 5 + 20-30 seconds: 4 sets
1b) Seated band row (put PVC through band): 4×12-15
2a) Ring Push-ups: 4x :30 max reps (focus on turnout)
2b) Lat pull-down: 4×8-10 heavier than last week
3) Barbell Front-rack lunge hold: 3x :30-:45 ea leg add weight if possible
4a) Tuck-ups: 4×12-15
4b) GHD sit-ups: 4×12-15 (add weight if this rep range is easy)
5) Stretch

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Lifting Programs: Week of 4.2.18

Week of 4.2.18

POWERLIFTING
Day 1:
1) Back squat: 4-2-1-4-2-1 (go heavier than last week on all sets)
2) Bench press: Build to heavy set of 4 for the day
3a) Overhead banded tricep extension @ 20×0: 4×20-25
3b) Single arm band W fly: 4×10 ea arm
4a) Weighted GHD back extension: 3×10
4b) Alternating DB snatch: 3×10 (5 ea arm heavier than last week)

Day 2:
1) Deadlift: 4-2-1-4-2-1 (go heavier than last week on all sets)
2) 1 and 1/4 front squat: Build to heavy set of 4 for the day
3a) Cross-body single leg KB/DB RDL @ 2111: 4×4-6 ea leg heavier than last week
3b) Single arm DB Cuban press: 4×10 ea arm
4) GHD harop curl: 4×10-12

Day 3:
1a) Bamboo bar BTN press + hold, 5 + 20-30 seconds: 4 sets
1b) Seated cable row: 4×12-15
2a) Ring Push-ups: 4x :30 max reps (focus on turnout)
2b) Lat pull-down (plates or banded): 4×8-12
3) Barbell Front-rack lunge hold: 3x :30-:45 ea leg add weight if possible
4a) Tuck-ups: 4×12-15
4b) GHD sit-ups: 4×12-15 (add weight if this rep range is easy)
5) Stretch

WEIGHTLIFTING
Day 1:
1) Low Hang snatch + halting snatch (2s pause BELOW knee): 5 sets heavy across
2) Hang Clean + Halting Clean (2a pause ABOVE knee): 5 sets heavy across
3) Front squat @ 23×1: Build to heavy set of 3 for the day
4) GHD back extensions: 4×10

Day 2:
1) Back squat: 4-2-1-4-2-1 (go heavier than last week on all sets)
2a) Strict press + narrow-grip OH squat, 3+3: 4 sets moderate/perfect
2b) Single arm DB Cuban press: 4×10 ea arm
3) Push press + jerk, 3+2: 4 sets heavy across
4a) Overhead banded tricep extension @ 20×0: 4×20-25
4b) Single arm band W fly: 4×10 ea arm
5) GHD harop curl: 4×10-12

Day 3:
1a) Bamboo bar BTN press + hold, 5 + 20-30 seconds: 4 sets
1b) Seated cable row: 4×12-15
2a) Ring Push-ups: 4x :30 max reps (focus on turnout)
2b) Lat pull-down (plates or banded): 4×8-12
3) Barbell Front-rack lunge hold: 3x :30-:45 ea leg add weight if possible
4a) Tuck-ups: 4×12-15
4b) GHD sit-ups: 4×12-15 (add weight if this rep range is easy)
5) Stretch

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Lifting Programs: Week of 3.26.18

Week of 3.26.18

POWERLIFTING
Day 1:
1) Back squat: 5-3-1-5-3-1 (use similar weights to last week but push the singles heavier)
2) Bench press: 4×4 heavier than last week
3a) Incline bench DB skull crushers @ 20×0: 4×12-15
3b) Single arm band/cable W fly: 4×10 ea arm
4a) Weighted GHD back extension: 3×10
4b) Alternating DB snatch: 3×10 (5 ea arm heaviest possible)

Day 2:
1) Deadlift: 5-3-1-5-3-1 (use similar weights to last week but push the singles heavier)
2) 1 and 1/4 front squat: 4×4 heavier than last week across
3a) Cross-body single leg KB/DB RDL @ 2111: 4×5-7 heavier than last week
3b) Single arm DB Cuban press: 4×10 ea arm
4) GHD harop curl: 4×10-12

Day 3:
1a) Bamboo bar BTN press + hold, 5 + 20-30 seconds: 4 sets
1b) Single arm DB/KB row: 4×5-7 ea arm heavier than last week
2a) Ring Push-ups: 4x :30 max reps (focus on turnout)
2b) Chin-over-bar hold (chin-up grip): 4x Max without failure
3) Barbell Front-rack lunge hold: 3x :30-:45 ea leg add weight if possible
4a) Tuck-ups: 4×12-15
4b) Floor wipers (DB ea hand): 4×22-24 (11-12 to each DB)
5) Stretch

WEIGHTLIFTING
Day 1:
1) Low Hang snatch: 5×2 heavy across
2) Hang Clean + Clean: 5 sets heavy across
3) Front squat @ 23×1: 5×3 heavier than last week across
4) GHD back extensions: 4×10

Day 2:
1) Back squat: 5-3-1-5-3-1 (use similar weights to last week but push the singles heavier)
2a) Strict press + narrow-grip OH squat, 3+3: 4 sets moderate/perfect
2b) Single arm DB Cuban press: 4×10 ea arm
3) Push press + jerk, 2+3: 4 sets heavy across
4a) Incline bench DB skull crushers @ 20×0: 4×12-15
4b) Single arm band/cable W fly: 4×10 ea arm
5) GHD harop curl: 4×10-12

Day 3:
1a) Bamboo bar BTN press + hold, 5 + 20-30 seconds: 4 sets
1b) Single arm DB/KB row: 4×5-7 ea arm heavier than last week
2a) Ring Push-ups: 4x :30 max reps (focus on turnout)
2b) Chin-over-bar hold (chin-up grip): 4x Max without failure
3) Barbell Front-rack lunge hold: 3x :30-:45 ea leg add weight if possible
4a) Tuck-ups: 4×12-15
4b) Floor wipers (DB ea hand): 4×22-24 (11-12 to each DB)
5) Stretch

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Lifting Programs: Week of 3.19.18

Week of 3.19.18

POWERLIFTING
Day 1:
1) Back squat: 5-3-1-5-3-1 building on second wave and building each set
2) Bench press: 4×4 heavy across
3a) Incline bench DB skull crushers @ 20×0: 4×12-15
3b) DB reverse fly: 4×12-15
4a) Weighted GHD back extension: 3×10
4b) Single arm DB push press: 3×6 ea arm

Day 2:
1) Deadlift: 5-3-1-5-3-1 building on second wave and building each set
2) 1 and 1/4 front squat: 4×4 heavy across
3a) Cross-body single leg KB/DB RDL @ 2111: 4×6-8 ea leg
3b) Single arm KB/DB upright row: 4×10 ea arm
4) GHD harop curl: 4×10-12

Day 3:
1a) Bamboo bar BTN press + hold, 5 + 20-30 seconds: 4 sets
1b) Single arm DB/KB row: 4×5-7 ea arm heavier than last week
2a) DB Arnold press: 4×5-7 ea arm heavier than last week
2b) Chin-over-bar hold (chin-up grip): 4x Max without failure
3) Front-rack lunge hold: 3x :30-:45 ea leg (unweighted this week)
4a) Tuck-ups: 4×12-15
4b) Floor wipers (DB ea hand): 4×22-24 (11-12 to each DB)
5) Stretch

WEIGHTLIFTING
Day 1:
1) 3-position snatch (high hang, above knee, below knee): 5 sets heavy across
2) 3-position clean (hang, below knee, 1” off floor): 5 sets heavy across
3) Front squat @ 23×1: 5×3 heavy across
4) GHD back extensions: 4×10

Day 2:
1) Back squat: 5-3-1-5-3-1 building on second wave and building each set
2a) Strict press + narrow-grip OH squat, 3+3: 4 sets moderate/perfect
2b) Single arm KB/DB upright row: 4×10 ea arm
3) Push press + jerk, 1+3: 4 sets heavy across
4a) Incline bench DB skull crushers @ 20×0: 4×12-15
4b) DB reverse fly: 4×12-15
5) GHD harop curl: 4×10-12

Day 3:
1a) Bamboo bar BTN press + hold, 5 + 20-30 seconds: 4 sets
1b) Single arm DB/KB row: 4×5-7 ea arm heavier than last week
2a) DB Arnold press: 4×5-7 ea arm heavier than last week
2b) Chin-over-bar hold (chin-up grip): 4x Max without failure
3) Front-rack lunge hold: 3x :30-:45 ea leg (unweighted this week)
4a) Tuck-ups: 4×12-15
4b) Floor wipers (DB ea hand): 4×22-24 (11-12 to each DB)
5) Stretch

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Lifting Programs: Week of 3.12.18

Week of 3.12.18

POWERLIFTING
Day 1:
1) 1 and 1/4 Front squat: Build to heavy set of 3 for the day
2) Back squat (no tempo): 5×3 @ 80% of last week’s heavy 4
3a) Single arm DB/KB high pull: 3×10 ea arm
3b) Single arm DB curl and press: 3×5-7 ea arm heavier than last week
4) GHD back extensions: 4×10

Day 2:
1) Deadlift (no tempo): 5×3 @ 80% of last week’s heavy 4
2) Bench press (no tempo): 5×3 @ 80% of last week’s heavy 4
3a) SA KB split squat (feet on floor): 3×5 ea leg heavy
3b) Single leg goblet squat to box: 3×6-8 ea leg
4) Glute-ham raises: 3×5-7

Day 3:
1a) Alternating 1-1-2 DB floor press: 4×6-8 heavier than last week
1b) Single arm DB/KB row: 4×6-8 ea arm heavier than last week
2a) DB Arnold press: 4×6-8 ea arm
2b) Chin-over-bar hold (chin-up grip): 4x Max without failure
3) Double DB/KB front squat: 3×10-12 heavier than last week
4a) Strict hanging tuck L-sit hold: 4x :30-:35 accumulated
4b) Floor wipers (DB ea hand): 4×20 (10 to each DB)
5) Stretch

WEIGHTLIFTING
Day 1:
1) Muscle snatch + snatch balance + OH squat, 1+1+2: 3 sets building
2) Snatch + hang snatch: Build to heavy for the day
3) Snatch pull: 3×3 heavier than Part 2
4) Back squat (no tempo): 5×3 @ 80% of last week’s heavy 4

Day 2:
1) Clean pull + Clean: 5 sets building to heavy
2) Front squat + jerk: 4×1 @ 75-80% of last week’s heavy jerk
3) Bench press (no tempo): 5×3 @ 80% of last week’s heavy 4
4) GHD back extensions: 4×10

Day 3:
1a) Alternating 1-1-2 DB floor press: 4×6-8 heavier than last week
1b) Single arm DB/KB row: 4×6-8 ea arm heavier than last week
2a) DB Arnold press: 4×6-8 ea arm
2b) Chin-over-bar hold (chin-up grip): 4x Max without failure
3) Double DB/KB front squat: 3×10-12 heavier than last week
4a) Strict hanging tuck L-sit hold: 4x :30-:35 accumulated
4b) Floor wipers (DB ea hand): 4×20 (10 to each DB)
5) Stretch

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Lifting Programs: Week of 3.5.18

Week of 3.5.18

POWERLIFTING
Day 1:
1a) 1 and 1/4 Front squat: 4×4 heavier than last week
1b) Double DB Push Jerk: 4×6-8 heavier than last week
2) Back squat @ 20×1 tempo: Build to heavy set of 4 for the day
3a) Single arm DB/KB high pull: 3×10 ea arm
3b) Single arm DB curl and press: 3×6-8 ea arm
4) GHD back extensions: 4×10

Day 2:
1) Deadlift @ 20×1 tempo: Build to heavy set of 4 for the day
2) Bench press @ 20×1 tempo: Build to heavy set of 4 for the day
3a) SA KB front rack Bulgarian split squat (same arm as rear leg): 3×5-7 ea leg heavier than last week
3b) Single leg goblet squat to box: 3×6-8 ea leg
4) Glute-ham raises: 3×5-7

Day 3:
1a) Alternating 1-1-2 DB floor press: 4×8-10 heavier than last week
1b) Single arm DB/KB row: 4×8-10 ea arm heaviest possible
2a) Deficit push-ups @ 2020: 4×9-17
2b) Chin-ups: 4x :35 max reps
3) Double DB/KB front squat: 3×12-15 heavier than last week
4a) Strict hanging tuck L-sit hold: 4x :30 accumulated
4b) Floor wipers (DB ea hand): 4×20 (10 to each DB)
5) Stretch

WEIGHTLIFTING
Day 1:
1) Muscle snatch into squat + snatch balance, 2+2: 3 sets building
2) Snatch: Build to heavy set of 2 for the day
3) Snatch pull: 3×3 heavier than Part 2
4) Back squat @ 20×1 tempo: Build to heavy set of 4 for the day

Day 2:
1) Clean pull + Clean + front squat: 5 sets heavy across
2) Jerk from racks: Build to heavy single for the day
3) Bench press @ 20×1 tempo: Build to heavy set of 4 for the day
4) GHD back extensions: 4×10

Day 3:
1a) Alternating 1-1-2 DB floor press: 4×8-10 heavier than last week
1b) Single arm DB/KB row: 4×8-10 ea arm heaviest possible
2a) Deficit push-ups @ 2020: 4×9-17
2b) Chin-ups: 4x :35 max reps
3) Double DB/KB front squat: 3×12-15 heavier than last week
4a) Strict hanging tuck L-sit hold: 4x :30 accumulated
4b) Floor wipers (DB ea hand): 4×20 (10 to each DB)
5) Stretch

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The Power of Positive Language in Goal-Setting

NOTE: I apologize for the recent lack of activity on the blog. I am currently finishing final edits on a book that I am very excited to share with the world/you all. Stay tuned for details on that in the near future!

This article is also posted on invictusboston.com!

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When setting goals, two things become critical with regard to the wording used in our definitions. For starters, we must be incredibly specific: vague language or ambiguous concepts will make it difficult to adhere to proper timelines with the things you want to accomplish. This is one of the criteria for the SMART method of goal-setting, which many of you may already be familiar with (particularly if you have seen the whiteboard in the side room at Invictus Boston). To expand on this criterion, however, we must understand the result of using different types of vocabulary in the definitions of our goals. This concept of positive vs negative language and vocabulary is intimately related to the concept of specificity.

Let us compare two individuals of similar talent, ability, means and social standing. For all intents and purposes these two people are almost identical in the resources that they have at their disposal. Both of these individuals have the goal of running in the Boston Marathon and completing the race in under 4 hours. They each define their goal as follows:

Individual 1: “I want to complete the Boston Marathon in less than 4 hours this year.”

Individual 2: “I will finish the Marathon this year and I will complete the race in under 4 hours.”

All other things being equal, who do you think is more likely to succeed? The answer lies within the specific language and phrasing of each goal. Positive language is stronger, bolder and affirms the statement being made. Negative language is weaker, leaves room for doubt and provides an excuse for things going wrong. Individual 1 uses negative language by expressing a want or desire to achieve their goal; they have already exhibited doubt that their goal is attainable, simply based on the phrasing used. Individual 2 has taken a firm stance that they will achieve their goal; they have not provided an alternative and have made a concrete decision that their actions must then fortify. Be careful in how you phrase your goals and realize the power of your words for determining your mindset.

As human beings it is natural that we may have doubts when making an important decision or choosing to tackle a large obstacle. Truly meaningful goals will scare you! Spend some time thinking about the kind of language that you use internally on a daily basis. Negative language is surprisingly common in the way we speak to ourselves. It is up to you to rewire your brain for positivity and start taking a firmer stance on your decisions as they relate to your goals. It is not only important to define your goal with positive language, but also crucial to reinforce this positive language in your daily internal dialogue.

The next time you think about a goal or are faced with a decision at some point during your day, pay careful attention to that voice in the back of your mind. What type of language are you using with yourself? Improve your mindset by noticing times when you are negative and rephrasing these sentences in a positive way. You may surprise yourself with how much more productive and happy you become!

Until next time.

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