Ep. 20 | Prepare for the Platform pt. 1 of 4 | Setting Goals and Having the Effort to Match

The final block of training. This is where meet prep gets real honest. 

The strength is already built, but the outcome on the platform depends on whether your goals match your effort and execution, and whether your daily habits can actually support what you say you want. Nate and Liz kick off a 4 part mini-series called Prepare for the Platform with a practical framework for powerlifting goals that keeps you motivated without setting you up for an emotional crash on meet day.

We walk through a simple three-stage “rocket” system for goal setting: Stage 1 is the goal that is within reach all you have to do is execute, Stage 2 is a strong, potentially PR performance you can realistically chase, and Stage 3 is the perfect day target that sits on the edge of your current human potential. We also share our own Nationals goals and the mindset behind them.

Then we talk about treating key top singles like practice for the platform, building confidence through visualization, and respecting every rep so the bar speed and technique hold up as the weights climb. We talk recovery and performance basics that matter most in the final month, like consistent sleep, enough food and carbs, hydration and electrolytes, mobility, and managing stress so training stress does not pile up with life stress. We also hit a big competitive lesson: if you want your best day, stop spending mental energy on what others are doing and lock in on what you are doing and what you can control.

Subscribe on Spotify or Apple Podcasts, watch the full video on YouTube, and share your Stage 1, Stage 2, and Stage 3 goals with us on our socials.

Transcript

Meet Prep Series Roadmap

SPEAKER_00 0:00

Welcome to another episode of the Fortis After Hours podcast. I'm your co-host Nate, joined by my wife Liz.

SPEAKER_01 0:05

Hey.

SPEAKER_00 0:06

And we have another awesome episode planned for you guys today.

SPEAKER_01 0:10

Crazy.

SPEAKER_00 0:11

Who knew? And also, this is actually the start of a little series we're going to be doing as we prep and finish up our peak for nationals. That's coming up the weekend of May 16th and 17th. And we've five weeks out. Yep, five weeks out. And we figured we're going to do a little bit of a series, four-part series here. Kind of just, I guess, just a collection of things to help you succeed on Meat Day and kind of finish out this prep strong. Because at this point, you're the strength is there, but now we have to like figure out how to pull it out of you and make sure you're ready to perform on Meat Day.

SPEAKER_02 0:51

Like obviously, we're talking about like for nationals, but this can apply to any power. Just a convenient timing that you do. And honestly, some of the stuff, like even if you don't compete, if you're trying to get now, some of them will be like basically only if you're competing, but there's like some of the other stuff too that like the especially I would say today, like talking about goals and um things like that.

SPEAKER_00 1:14

Yeah. Um it can be beneficial.

SPEAKER_02 1:16

That can be, yes, very applicable to just every day, really any kind of people working out, no matter what your goals or strength or whatever is.

SPEAKER_00 1:25

Agreed. Yeah, it's uh it it's gonna be like our meet prep series. Um, but like Liz said, it's got a lot of applicable information. So if you are someone that isn't a power lifter, don't click off this just yet. Uh stick around, there might be some stuff that you guys find helpful as well. So, first I want to give you guys kind of like a roadmap uh for the next five weeks. Um, number one, we're going to be off on April 25th.

SPEAKER_02 1:50

So yeah, but it's like the 27th, so there will not be a podcast that week.

SPEAKER_00 1:54

Uh so it won't be a podcast that week, but um, now that that's out of the way, I'm gonna map it out for you guys so you guys know what's coming. So this week we're gonna be talking about your goals and execution. Um, both those things need to be aligned, and we're also gonna kind of discuss our mindset going into the last block or the peaking block of prep because it is different than the rest of prep. Um, and then uh next week, April 18th, is gonna be what do you do if you have a bad day, especially during this time.

SPEAKER_02 2:25

Um because bad days happen, it happens.

SPEAKER_00 2:27

Um, it it's happened to me before during this time, it's happened to Liz frequently, many times before, but we've decreased that time. Yes, but yes, now that I just was saying that, I was like, actually, we have a lot of experience actually.

SPEAKER_02 2:40

Let me uh tell you all about it, guys.

SPEAKER_00 2:42

Um, anyways, um then May 2nd, again, we'll be skipping the uh week of the 27th, but May 2nd will be travel tips, um specifically, you know, if you're traveling, obviously. Um, and I think that one is important. If you're not traveling, you know, you can maybe skip on past that one. Of course, we appreciate the lish listen if you are uh interested, but that will be very specific to traveling uh for powerlifting meets, um, which is a topic that there's not a ton of information out on. Um Liz and I have been traveling, like big time traveling for meets for the past five years at least. I think maybe more, but for sure five years. Um our first big, big one was a showdown meet, I think in 2021. Yeah. So yeah, five years. Um and as far as like execution, we've always been able to execute to the standards that we're looking for on that day. So um we're gonna share some of our travel tips, how you can prepare for travel, um, and that's really gonna be helpful, I think, for a lot of people.

SPEAKER_02 3:44

It's things that are often overlooked.

SPEAKER_00 3:46

Yeah, honestly, that might be a requirement if you're going with us to nationals. You need to listen to that. Yes, you need to listen to that because we're competing as well. Um, so we're gonna need you guys to be uh on point with your traveling. Um, and then the last one is gonna be, of course, meet day tips, managing expectations for the actual day once it's here, making sure you have fun, and what to do if you do miss a lift for whatever reason.

SPEAKER_02 4:10

Um and other things too, probably yeah, hint it's not the end of the world.

SPEAKER_00 4:14

Um even though you may feel like it in the moment.

Reset Goals For The Peak Block

SPEAKER_00 4:17

Uh so, anyways, today, like I said, we're gonna be talking about goals and execution, uh, making sure those puppies are aligned and then kind of the mindset that you need, um, which also kind of depends on your goals. It does. Uh, so how do we how do you recommend people create goals? So they've made it through their training. Um, and you know, that might be different for people and then what they consider prep. But point being, you've made it to the last block. Yeah, we're four, five, six weeks out, something like this. How do we create goals?

SPEAKER_02 4:48

Because I feel like for most people, I don't know, I could be wrong, but I feel like most people, most of the people I talk to that I train, also us, I know, like we kind of like make goals usually like months in advance. Like kind of when you first sign up for your meet, you're like, hey, I have these cool goals that I want to do at nationals. And like maybe they're really easy, maybe they're really hard. Like, who knows? You're like six, seven, eight months out, maybe. Um, I mean, maybe a little less. But like good, like it's good to keep your mind like yes, and it gives you something to work towards, it gives you something to push through, but then just kind of depending on training, like I always think it's good to kind of reevaluate your goals, like almost like right before you start that last block. So you can really, really be like focused in on what those goals are for nationals. Um for some people, maybe if you're however six, seven, eight months has gone like amazing, like, and maybe those goals are just still perfectly aligned with where you're at, then cool. Like just kind of like reaffirm those goals basically.

SPEAKER_03 5:48

Yeah.

SPEAKER_02 5:49

But I feel like for most people in most situations, most training, whatever, you will probably have to slightly alter them, either up or down, depending on um what kind of goals you set to begin with. Um, just because life has happened, training has happened, maybe you got way stronger than you thought, maybe you weren't able to get quite as strong as you thought you were going to. And like there's nothing wrong with either one of those and like having to alter and adjust your goals or things like that.

SPEAKER_03 6:20

Yeah.

SPEAKER_02 6:20

Um, so I think that that's just something that is an important thing to do, like kind of right before your last block. Kind of sit down and like actually really look at where is your training right now? What have you been doing? What makes sense? Like, I mean, obviously, you could also have a conversation with your coach about it too, depending on like, you know, yeah, 100% how that's going. Um, I know some coaches, it's funny, I've I've discovered that some coaches are much more um like willing to talk about things like this than others. Some coaches are just like, no, I'm just gonna do it, and then you're just gonna do what the plan is, and then that's wild, which is not how we coach. Um, but so I'm just saying to be a good idea. Yeah, it's coming for those coaches. Um yeah, so it's crazy. Yeah. So I'm a big believer in kind of like talking and like coming up with like a plan and like what people are comfortable with. Now, will I make it like what I think is a good plan? Yes, but I always have a conversation. We always talk about like openers, things like that. Now, obviously, you still have a block of training. So, like nothing is set in stone at the beginning of this block.

SPEAKER_00 7:24

Yeah, but you can like in my mind, you can really like if you're looking at it like you know, six, seven months out or something like that, you know, this this range of goals is like it's not very like super accurate, right? Like, it's like, okay, I mean you could do anything. You're like, yeah, it'd be cool if I could do it. I mean, like a year out, it's like whatever. And I think that's important to note that, like, off the rip, like Liz said, because like things, I mean, things will change. Like, it's not like a if, it's just a will. And you're either going to get closer and like more honed in to what you thought you were gonna do, or you might be in a different lane entirely based off life, training, whatever stuff you're doing. Mine are different than I thought. Um, yeah, exactly. And actually, so are mine once we share those, which we'll do shortly. Um, because you just you just don't know. So I think it is very important to just look at that for what it is. It's just a a a wide kind of swath of numbers that you probably maybe have an idea of hitting. Then around now, like let's say and I think it's a very smart idea to like reevaluate with your coach, talk with them. Uh, definitely should be communicating with your coach and kind of going through, okay, this is what actually happened over the past six months. Um, because powerlifting, there is a lot of uh like emotion and confidence and a lot of other aspects than just data, but at the end, it is a very like data-driven sport. Um even though you know there's a lot of different like things that happen, but it's a very data driven sport. And if the data's just not there, like you can't be like, you know, sometimes we'll have people it's like, oh, I wanna let's say they want to squat 100 pounds. I'll just use that for an example. But they're like, Yeah, like that's gonna be my goal. I got this, but then they're doing triples with 30 pounds. It's like, well, that's not like doesn't quite, yeah. Um, and you know, you can extrapolate that. But so yeah, so right now I think it's a perfect time to reevaluate the goals, like Liz said, and to come up with I like this earlier. You said this before we were uh live on the podcast, is like layers of goals.

Three-Stage Goals And Why They Work

SPEAKER_00 9:23

Oh, yeah. I have I think that's actually really smart for a lot of people to do.

SPEAKER_02 9:26

I have lots of layers. Well, really, usually it's about three layers, is mine is usually kind of like I've discovered that that just kind of helps me going into a meet.

SPEAKER_00 9:35

Which is interesting because for me, I have two.

unknown 9:37

Yeah.

SPEAKER_00 9:37

So we can talk about the I think it's like two to three.

SPEAKER_02 9:40

I don't know. Depends on depends on the day. Um, but basically I go in, or what I've done, at least for this meet. Now, this is not something that I've always done in the past. I think last year was the first time that I actually kind of did this when we did Surge, was I like laid out like kind of like layers of what I was hoping to do. Um, and I really think that that helped me to like enjoy the meet a little bit more. Yeah. Um and just and also like feel more successful because while of course, I, as anyone in powerlifting probably has crazy goals. Like you have these things to be like, wow, if I had like the most perfect day and everything, the stars aligned, like, and I, you know, was super strong on every lift and I got everything good, like what could I do? And I don't think there's anything wrong with like having that as your goal. No or like having that as a layer of the room. Yeah, 100%. That's like the top layer though, like that, or like whatever, bottom, top, I don't know, deepest. That's the the craziest layer. I don't know which layer we go.

SPEAKER_03 10:41

Hmm.

SPEAKER_02 10:42

I don't know.

SPEAKER_00 10:43

Yeah, it doesn't matter, whatever.

SPEAKER_02 10:45

But whatever.

SPEAKER_00 10:45

One layer, and like honestly, I feel like these are lateral layers, it's this way, not down, you know? Yeah, because they're all like whatever.

SPEAKER_02 10:52

So the last layer, the last block, the last whatever.

SPEAKER_00 10:55

Yeah. Um that's how you do it. Because you get through one. If you it to get to the last one, you have to get through the other two. Yeah. So we got it, guys.

SPEAKER_02 11:02

Whatever. Anyways, so like, and I just call those like my crazy goals, which because like now, when I say crazy, like they're not so crazy that they're like completely unrealistic.

SPEAKER_00 11:15

Yeah, it's not insanity, it's just crazy.

SPEAKER_02 11:17

It's not like me squatting 400 pounds in the gym and being like, you know, I think I'm gonna squat 500 on the platform because that ain't happening. Um, so it's not like crazy, crazy, but it's I mean, you never know. No, I do know. I I do in fact know. Um, but I just call them crazy because please don't. Um I call them my like crazy goals because they're just things that like literally everything would have to go perfectly perfect for the day. And I don't know that I've ever had a meet where everything goes perfectly perfect for the day, probably ever, which is fine. But like on the off chance that maybe sometime it does, we have crazy goals that like if we're moving and everything's feeling great, we follow those.

SPEAKER_00 11:58

Yeah. And then so just so that we are not going back and forth, what are those crazy goals for you?

SPEAKER_02 12:06

Well, I feel like I should start at the easiest and work my way up. So, really, I feel like I need to talk about them separately.

SPEAKER_00 12:12

All right. Well, then before we start at the easiest, I do want to make one note, and that is if you are a person that is only coming up with crazy goals, because I feel like that is pretty common. Yes, you are 100% setting yourself up for failure.

SPEAKER_02 12:23

That's kind of where I was going to be able to do.

SPEAKER_00 12:24

Not for success. You're setting yourself up for failure because you're setting a bar that's so so so so so narrow of a chance of success, like actual potential. There is a chance. I'm not saying like like trust me, I'm positive are all within reach. I will say you could do them. Yeah, yeah.

SPEAKER_02 12:41

All of them are within reach.

SPEAKER_00 12:42

But it's just a very narrow window. Yes, very narrow. And therefore, and like I said, if you're listening to this and you're like, yeah, yeah, that's how I set my okay. So, like, that's one layer, but like Liz said, that should be the last one. You gotta have some other stuff in front of you.

SPEAKER_01 12:54

That's kind of why I started with that one because that's what I wanted to talk about. I like that.

SPEAKER_00 12:57

I just was I just wanted to make sure we touch on that because it's like that's straight up, you're literally setting yourself up for failure. Yeah. Which we used to do all the time.

SPEAKER_02 13:05

Yes.

SPEAKER_00 13:06

Um both of us. Yes.

SPEAKER_02 13:07

So basically, I have learned that like having those like crazy goals are good because it does give you something to strive for and something to work for.

SPEAKER_03 13:15

Yeah.

SPEAKER_02 13:15

But what has happened time and time again is I can't reach the crazy goals because they're a little crazy. Um, and just like something happens, or maybe I'll get like it, because you know, it's a crazy goal for squat bench and deadlift. Maybe I'll get like one of them or two of them, but not all three, and then oh my god, I'm a failure. I didn't get it. Yeah. Um cue the last several years of my life.

SPEAKER_00 13:34

Yeah. But anyways, should be noted that Liz is kind of a perfectionist, so like when her crazy goals are crazy, they are on the like edge of the knife. Yeah. They are like all of them are nuts.

unknown 13:46

Yes.

SPEAKER_00 13:47

A little bit, a little bit.

SPEAKER_02 13:48

Anyways, anyways. So then I learned that I need to have like a goal that's like a little bit easier. And then for this one, I actually went like down another layer. Almost like a minimum story. Kind of. Like I have like a bare minimum of like, which sounds bad because I mean, I guess if I fail that, then like it's gonna suck. But also, like, it's it's still a goal, like it still has to happen, and I understand that, but that's also why it's the first goal. But it's something that should be achievable.

SPEAKER_00 14:16

Rain or shine, whatever they should be. But again, it's not I mean it's competition.

SPEAKER_02 14:20

It's a competition, it's different. Like we're traveling, cutting whatever, all of the external factors. So, like, my so alright, so we'll just go over the goals, I guess, because that makes it easier. So, like, my my first goal, whatever the I don't want to call it a minimum, but like my first layer of goals.

SPEAKER_00 14:38

Minimum effective goal, like that would be effective towards it's my goal of yeah, I don't know.

SPEAKER_02 14:44

No, I think minimum is fine because it's look, it's but then I feel like if I say minimum and then I don't even achieve the minimum, then that really hurts my brain. So, like it's okay.

SPEAKER_00 14:52

We'll just call it okay, I got it. I got it. Honestly, so like Liz Goal number one. Here's the deal. We have three no, I got it now. Liz had Liz had the layers thing, but I'm gonna replace that. And especially, this is very relevant with the uh NASA astronaut thing that's been going on recently. So we have just scratch everything that we said about layers, okay. Layers are for cakes. This is not a cake show. I like cake. All right, so we have a three-stage rocket, okay, for lift off, which is gonna be the meat. You got stage one, stage two, stage three. If you can get past stage one to stage two, then we launch stage three. You know, it's like a booster, like, you know, launching you into the stratosphere.

SPEAKER_02 15:35

Oh my god.

SPEAKER_00 15:35

So three stage three is like like crazy powerful.

SPEAKER_02 15:39

Okay.

SPEAKER_00 15:39

All right, stage one, and look, there's no this way is no minimums, no, nothing. Okay, stage one. Stage one, here we go.

SPEAKER_02 15:44

Stage one.

SPEAKER_00 15:45

All right.

SPEAKER_02 15:45

Um kind of has multiple parts to it, also. So like each stage has multiple parts.

SPEAKER_00 15:51

Well, I figure squat bench deadline.

unknown 15:52

No.

SPEAKER_02 15:53

No, no. Actually, no. So, really, stage one is I want to total a thousand pounds. Okay. Or like over a thousand pounds again. 455 kilos, so it's like a thousand three is like the lowest you can total over a thousand pounds. Um, so really stage one is I don't care what combination of numbers I get, but I would I want to total a thousand pounds. Okay. Um, part two of this is I want to enjoy myself and have fun again because that has been something that's been very hard for me. Um you've been doing it. No, no, I no, no, no, at meats. So, really, the only meat that I've like had fun and enjoyed myself at was search, which is the last meet I did. So, like, we're on a good good track so far. But like I want to be able to do that again and enjoy myself with everybody there because we have a lot of people coming and like my team is there, and I just want to like have a good time with everybody.

SPEAKER_03 16:42

Yeah.

SPEAKER_02 16:42

Um and then I think the other, oh, I said, well, this is probably stage one, but partially stage two, is I would like to hit at least a PR in something.

SPEAKER_00 16:54

Okay, like one of the three.

SPEAKER_02 16:56

Something. I don't care which lift, I don't care by how much. It could literally be one pound.

SPEAKER_00 17:01

You hit them in the gym.

SPEAKER_02 17:02

Like, I have. I have hit PRs in squat and bench in the gym. So like I'm on track to being able to like PR something, one of those two things. Not deadlift, one of those two things at the meet. So like I kind of like, so I think initially that was like a stage two, but like maybe now it's moving a little more to stage one, because like I really feel like that's more of a possibility, but like one lift. So that's kind of my whatever, stage one, my first level of goals. And then the next level, like stage two, whatever we're calling them.

SPEAKER_00 17:36

Yeah, stage three. Stage no, two. Oh, two, I have three. Okay, baby.

SPEAKER_02 17:40

Um stage two would be to do a 400 squat, a 200 bench, and a 400 deadlift, like minimum, or like 402, I guess. Um, because which all of those I would say are possible, and that also like if I do that, I get the thousand pound total. And then, but also it would be really cool to squat 400 and bench 200 and deadlift 400 something. So, like, kind of that's probably ish how I'm gonna get to the thousand pounds, anyways, based on how everything's looking. But also, I don't know, like who knows? Um so that would kind of be like step two of like doing that, and then my crazy goal stage two rocket.

SPEAKER_00 18:23

Now we're moving on a stage three rocket, yeah. So the afterburners, yeah.

SPEAKER_02 18:26

So this one this almost has like two parts to it, which is this is how my brain works. It's so busy. I have so many plans in my brain. Um, so the first part would be to squat a national record, like an open national record, which is currently 185.5. So I would have to squat 186 kilos, which is like 409 or 410. Okay. Squatted 182.5, so you know, kind of crazy, but also like not out of the realm of possibility. Um, so national record squat, that's kind of like the first thing. And then if everything can pull together, I can get either a PR total or even crazier back to a 500 dots, um, which would basically be I would need somewhere around the 186 squat, a 209 bench, and then like a 430 to 440 deadlift, which are just I don't know, they seem kind of crazy, but like out of this world, like Artemis. Oh man. Like the Rockets. Oh man. Anyways, but what's funny is out of those, the deadlift seems the hardest, which is funny because that's the only one that's not a PR.

SPEAKER_00 19:38

Yeah.

SPEAKER_02 19:39

Anyways, that's just my um.

SPEAKER_00 19:42

Those are three stages of goals.

SPEAKER_02 19:44

Yeah, basically. Okay, to where like, I don't know, like that last stage would be really cool. I could do that, like to pull those numbers together and get like basically as close to a 500 dots, if not a 500 dots, depending on what I weigh in at um as possible, again, which would be super cool. Plus, just like having those numbers would be cool. Like a PR total would be really cool.

SPEAKER_00 20:04

I agree.

SPEAKER_02 20:05

Which would be like a 1050 total, which is crazy.

SPEAKER_00 20:07

Yeah. So that was nuts.

SPEAKER_02 20:09

Anyways, I like it.

Nate And Liz Share Goal Numbers

SPEAKER_00 20:10

Those are my layers. Layers. Um, so I'll share mine real quick. No, we're not done with layers, we're doing stages.

SPEAKER_02 20:16

Ah, whatever. Um stages, layers, things, rockets, stages of rockets, cake.

SPEAKER_00 20:21

Um, I'm gonna share mine and then we'll share how you can manage expectations. Um, because low-key, if you have the three different stages of goals, um, if you really want to hit three, you're gonna have to have a little bit more lock-in than if you just want to hit one.

SPEAKER_02 20:36

And also I would say if you're only gonna have one stage, go with your first, like go with the stage.

SPEAKER_00 20:41

100%.

SPEAKER_02 20:42

Because then you just are gonna go have a good time. And that's okay. I mean, obviously, whatever your other goals are.

SPEAKER_00 20:47

Your one stage should be the most like like Liz saying earlier, yeah.

SPEAKER_02 20:50

Something that like is very and like probably things that you've done in the gym and things that like have already been accomplished in your training versus like getting PRs or doing some crazy total. Like, and if you only want to have one stage, cool, but like have stage one, not stage three.

SPEAKER_00 21:06

I'm gonna go ahead and break that rule with mine, but here we go. Okay, so my stage one is going to be to total 1700 pounds, um, irregardless of anything that I lift. I don't really care how I get that, just total 1700, which I think is 1703. Um, and that would be adding, I think, 30 pounds out of my total, a little less than that, I believe. Um, so around 15 kilos um in a year or a little less than a year. So that would be good. That that's kind of like my stage one. I think I'm definitely capable of this um at this point. I just need to make sure I make it to the platform in one piece and then make this happen. Um also it should be noted I don't put have fun on my stages because I'm always having fun. So I love competing. Like I I don't really care. I mean, I do care, of course, like how I do, but I enjoy competing.

SPEAKER_02 21:56

Uh so that's always and I think for you, just because we have. Kind of like a different mentality on like being successful with goals and failing goals. Like it's way easier for you to fail a goal that you set.

SPEAKER_00 22:07

Yeah, yeah. I don't.

SPEAKER_02 22:08

And like you don't really get as like no discouraged as I do, which I think is why I need three layers. And I need my first stage. But I need my first stage to be like achievable. Very, very achievable.

SPEAKER_00 22:22

Because yeah, I would say mine's a little bit more of a reach than your first stage. That's where I was going. But I do think that it is achievable. Yes. Um, and then the second stage uh rocket is kind of just like a continuation of that first stage for me. It would be squatting 600, deadlifting 700, and benching 400.

SPEAKER_02 22:39

Um that's kind of like mine, which 424.

SPEAKER_00 22:41

Yeah, because like I'll need I think I can total 1700 without doing that, uh, specifically in the squat region. But uh that's like the same as mine. So the same kind of thing. So that's stage two for me. And then stage three, I actually just came up with this while I was doing my cardio yesterday.

SPEAKER_02 22:56

But I really it only changes one of the things.

SPEAKER_00 22:59

It only changes one of the things, but I really I'm not sure that it's like impossible. Like I was like thinking, I mean, it's a little crazy, but I think I could do it. Like if I really if I mean the mentality, which we'll talk about in a second, is gonna have to be there, and I'm gonna have to like have a really good last whatever training block. Um, but it would be a 280 kilo squat, uh 185 kilo bench, and then a 325 kilo deadlift.

SPEAKER_01 23:26

Basically, it's all the reds, it's all the reds.

SPEAKER_00 23:29

Uh, and I think it comes out to something crazy in the mid-17s that I'm just not even gonna think about. I do better with the kilos at the numbers that I'm lifting. Uh, because to be quite honest, it is crazy to me that I am lifting some of these numbers because little Nate definitely would be like, You're doing what?

SPEAKER_02 23:47

Someone asked me this the other day when I was talking to them about my like goals, like squat goals or whatever. And they were like, How do you even like think about those numbers when you like are going to lift? And really, my answer was I don't. I like plan it out, and like I have this plan, so like like obviously deep down I know what the numbers are. Yeah, yeah, of course. But then I just kind of like disassociate from the fact that that's the number that I'm actually squatting, and then I just squat.

SPEAKER_00 24:11

I think I've kind of like learned to do that a little from you.

SPEAKER_02 24:14

I just can't like think about it because if you actually think about the fact that you're squatting the weight that you're squatting, you just can't do it. No, I mean, like I know what it is, but at the same time, I cannot think about it.

SPEAKER_00 24:22

Yeah, no, I'm the same way, especially for my deadlifts. I just need to be kind of in La La Land. Um, but that works well for me. So those are yeah, those are my three stages. Stage three is like, I mean, I'd be cooking if I hit that. Uh, that would be an absolutely insane goal. I do think I'm capable of it. I would not have said this if you asked me a week ago. Well, I guess like oh, whatever, eight days ago. Um, but I'm not gonna lie to you, after failing and then coincidentally coming back and hitting uh that 265 kilo squat uh in the same week, and I was like cooked, like obliterated. So I think I have a lot more on my squat than I thought. Um I just need to do a really good job at executing. Um next.

Match Execution To Goal Difficulty

SPEAKER_00 25:10

Uh, but first we're taking a quick break. We're back. Um, so yeah, the next part we're gonna be talking about is how to actually lock in and making sure that the level of execution, uh focus, whatever you want to call it, like being locked in at the gym, making sure that that matches the level of difficulty of your goals. Um, and just going to keep it nice and consistent, we're just gonna go with like the premonition that like people are doing this three-stage thing, and that you may not have two and three. You may just have one. So, for the you know, sake of this podcast, stage one is an easier goal, everyone's gonna be making these goals. Stage two is a little bit more difficult goal, some people may make these goals. Stage three is a crazy goal that is uh nearing your capabilities and potential as like a human being, and it's a good thing.

SPEAKER_02 26:04

And it would have to involve a perfect stage.

SPEAKER_00 26:06

Exactly. And it's going to have to require a whole nother different level of focus and training. Um, and I want to make it clear, all three of these different like focus levels, totally fine. So you don't need to be like, oh, well, I don't have this goal or what that's totally fine. The problem becomes when you have the three-stage goals and you have this third stage, you're like, oh, this is what I'm doing. But then you come to the gym and you know, we're not focused, I'm not sleeping, my nutrition's off. Um, and you know, life, I understand life, but honestly, sometimes when life gives you what it gives you, you have to adjust. I mean, I think kind of period.

SPEAKER_02 26:47

Either way, if you have crazy goals, stage three goals, whatever, like you have those crazy goals, you have to have a crazy amount of like focus, dedication, execution. Like it has to also be crazy. Yeah. It has to be crazy.

SPEAKER_00 27:02

That's what I'm saying. Yeah. That's kind of what I'm saying.

SPEAKER_02 27:03

And if you have And honestly, good day, bad day, I don't really care how you're feeling, like, which is hard. I understand that. But like you still have to show up and you still have to execute and you have to give 100% of everything you have every single time you step into the gym for a training session, as well as pretty much 100% outside of the gym to help you recover. If you have the crazy goals, if you don't, you can be a little more chill.

SPEAKER_00 27:25

That's what I'm saying. It's like you can be, and I guess my point is both all of those things are totally fine. The issue becomes when you have the crazy goals, but you do not have that crazy intensity, focus, drive inside and outside the gym. And then you're like at the end, you're like, well, yeah, I'm going for these goals. Like, I mean, to be honest, like if I had someone with crazy goals and you know, they do their they go through their last block with kind of a more laxated little thing. I mean, those might just straight come off the table. Like, because I'm not sending someone to get hurt.

SPEAKER_02 27:56

Well, and I think, you know, part of it, it's like one, how you come in, but then two, like, I think a little bit of it is like respecting the weights when you're coming in and training, because I think you could like some people they come in and like I don't know, they have whatever crazy goals. Yeah, and then anything less than their crazy goal is just like, oh, well, yeah, I've done this, or oh, this is easier. Oh, I could I could just do this. And then, like, if you just kind of set up and just move it, like, oh yeah, well, I can do this, like it's not gonna move that good. No. And then you're not gonna continue to progress. Like, you kind of need to treat every single rep, every single weight, every single day, like your of your main lifts. Obviously, other things are excluded from this, but like those needed to need to be treated like they are PRs every single time. Like you need to like approach it with the same focus, the same like intensity. I mean, I understand. Obviously, if you're actually going for a PR, like you're going to just get more hyped and as it should be. Yeah, of course. But like you cannot go up to a weight that I don't care how many times you've done it. I don't care how many reps you've done it for. If it's your single for the day or it's what you're doing that day, I better see like effort. Yeah, like a lot of it. And like care that you're hitting it, like care that this is what you're doing for the day.

SPEAKER_00 29:15

Oh, it's only oh, it's only this.

SPEAKER_02 29:17

Like I've done this before. Like I've done this for triples. Like, okay, cool.

SPEAKER_00 29:21

If you have that mentality, take the stage three off of your menu.

SPEAKER_02 29:24

Yeah, like you better make this move like it's an empty bar because then the problem is people do that and they do not make it move like an empty bar. It looks not great.

SPEAKER_00 29:33

Yeah. So and so I will say this, and this is a very important part of the podcast. Like, week one of this block is probably literally the most important week because the thing is weights just get heavier, and as weights get heavier, sometimes things will break down, your form may break down, the speed may slow down a little. But like, if you start off week one with that shit, like you're like over here, like, oh well, you know, like this is whatever. I've done this for three, so like it's and then it moves slow. Now I'm going to the next week thinking, wait a minute, like I gotta move even more weight.

SPEAKER_02 30:07

But also as even better, as a coach, I'm not giving you much more weight. 100% that's also gonna be part of it, too. So, like, fun fact, if you're one of our athletes and you don't move well week one, you're probably not gonna get much more weight in week two.

SPEAKER_00 30:19

Stage three.

SPEAKER_02 30:19

Fun fact.

SPEAKER_00 30:20

Yeah, so so yeah, I think like, I think, you know, starting from like the stage three, if you will, like the absolute most amount of focus, if you have those kind of crazy goals, stage three goals, so to speak, you need to be locked in starting like this next week, like you know, starting that first week, yeah, starting last week. Um, because it really makes a difference, you know, and the confidence, you know, powerlifting is we talked a lot about data, but it is also a lot about confidence. You need to start building that confidence. How in the world am I gonna be confident enough to take 280 for a squat if I go? I think I got 250 lined up this week, something like that, 250, 260. I don't remember.

SPEAKER_01 30:58

I think it's gonna be 240 or 250.

SPEAKER_00 30:59

Okay, so 240, 250. Like, how in the world am I going to be confident enough to take 280 if I am not like just obliterating 240, 250? Like we're almost 30, 40 kilos away from like a top that I'm supposed to hit. I mean, mentally, I need to be like just obliterating this. Um, and I'm not saying, you know, this is powerlifting. I'm not saying like it needs to be like box jump speed or like sprinting, but like the effort needs to be there. Like I am going to move that weight as fast as I possibly can uh and make sure that I am like pushing, driving, everything, everything is locked in as if it's 280 on the bar.

SPEAKER_02 31:38

Um yeah, sometimes when I go to like set up for weights, typically like within this last block, I just keep telling myself it's 400 pounds. Like I'm squatting 400 pounds, squatting 400 pounds. Am I squatting 400 pounds? No, I think this week I have like a 360 or 370, something like that. Um, I talk in pounds, you talk in kilos, whatever.

SPEAKER_00 31:57

I can't talk in pounds. It's too nerve-wracking for me anymore. Um, but like I did that with deadlifts before and it worked, and then now I'm in that region for squats where I just think I just can't talk about it. It's gotta be in kilos, whatever.

SPEAKER_02 32:10

But either way, like I just tell myself it's 400 pounds every day.

SPEAKER_00 32:14

Yeah. And it helps. I was just gonna say, and let me take you guys back to a OG Nateism uh that is highly uh underrated, and that is visualization. Look, if I do so, we have what, four more heavy squats? Yeah. So if I I squat four more times, like pretty heavy. Okay, so I only have so you gotta look at it a couple ways. Number one, you have four opportunities, that's a lot of opportunities before meet day to really hone in on what it's gonna look, feel, how you're gonna react to like that PR on the bar. Number two, you could look at it the other direction. You only have four opportunities. That's how I think of it. It's only four, yo. If you mess one up, yeah, exactly. If you mess one up, you're already at a 75%. That's a C.

SPEAKER_02 32:57

Uh, so like And next week we'll talk about what to do if you do that.

SPEAKER_00 33:01

Yeah. Um, so you know, like, like Liz said, I don't think, and look, I'm not, I'm not a big proponent of like I'm doing back downs, I'm doing warm-ups, like, okay, this is not every single rep needs to be like this is a top single. No, but like when you do get to that top single, that's practice.

SPEAKER_02 33:17

And like your last warm-up, yeah. These are your most important practices.

SPEAKER_00 33:20

Like, like if we're equating this to Super Bowl, this is like that last two weeks of practice getting up to the Super Bowl, like this is the time. Like, it's not like, oh, like hopefully I get it on the no, no.

SPEAKER_02 33:30

Yeah, and so like that's a lot of like in the gym, yeah. But like there's a lot outside of the gym that you need to do, especially with the stage three crazy goals. Yeah, your nutrition needs to be dialed in for what you do.

SPEAKER_00 33:42

Oh, well, it wasn't up until this point.

SPEAKER_02 33:44

Yeah, like I mean, I understand that there are some people that just eat McDonald's and whatever fast food all the time, every day. And I mean, I guess if that's what you do, that's what you do. Um Do I think that that is going to help you achieve your crazy goals?

SPEAKER_00 34:03

It's not a think, that's a fact. It's not going to help you as much.

SPEAKER_02 34:06

I mean, there's some strong people out there that eat a bunch of junk. So I'm trying not to say that you cannot eat junk, but Well, I'm saying if you weren't eating junk, you would be eating it.

SPEAKER_00 34:13

Probably would feel better, yes.

SPEAKER_02 34:15

Yes. So, like, you know, having your nutrition in check, and I'm not saying you have you have to track every single morsel, but making sure that one, you're eating, like consistently eating and eating enough and you're getting enough protein and carbs to help you recover. Like, you need to make sure you're eating enough because that is something that I see a lot of times it like leading up to a powerlifting meet is people who are over their weight class, and then they're like, Oh, well, I'm gonna cut and I'm gonna start cutting during this last block, and I'm just gonna eat a whole lot less, and then you're they're gonna lose five, 10 pounds in the last block, so they don't have to do any other kind of cut for the weight, and then they're all of a sudden not eating, and then they wonder why their lifts aren't going well, or like they're not recovering, but they're not eating. Yeah. So, and then sometimes it's a secret and they don't tell me. And then I don't understand why things aren't going well.

SPEAKER_00 35:06

Why isn't this happening?

SPEAKER_02 35:07

So, one, if you're gonna do that, please let me know.

SPEAKER_00 35:10

Yeah.

SPEAKER_02 35:11

Because then I will

Train Each Top Single Like A PR

SPEAKER_02 35:12

adjust some things based on that. But two, like you're gonna feel better if you eat enough to fuel yourself and like feel good.

SPEAKER_00 35:18

So, like, that's if you need help with that, reach out to us. Um, let us know. We can help you make sure you have enough going on. Um, so yeah, the nutrition got to be dialed. Uh your sleep needs to be dialed as best you can. We understand people are busy, people have kids, people have jobs. Yeah, but like as best you can sleep, yo. Yeah, as best you can. Sleep is probably the most important factor um of that last little month or so, making sure you are just racking up as many hours sleeping as possible.

SPEAKER_02 35:47

And I would say like trying to do like a schedule too. So, like, even if some nights that does mean a little bit less sleep, but trying to like maintain a schedule as close to the same as possible, I think is definitely more beneficial than I'm going to bed at 1 a.m. this night, and then I'm gonna go to bed at 11 o'clock, and then now yeah. So, like trying to get on to as much of like a routine and a schedule as possible, especially because on meat day, like you're gonna get up early.

SPEAKER_03 36:15

Yeah.

SPEAKER_02 36:16

Um so if you're used to not even, you know, if you if you're someone who chooses to like stay up all night and sleep half the day and you're lifting in the morning, that's gonna be a rough little transition for you. So trying to like get your schedule as much, I'm not saying it has to be perfect, but like as close to like trying to sync it for the actual meet day, like and getting as much sleep as you can doing that is going to be beneficial.

SPEAKER_03 36:42

Yeah.

SPEAKER_02 36:43

Um, I understand not everyone can do that based on life and jobs and kids and all of that, but as much as you can.

SPEAKER_00 36:49

But also, since we are kind of because I want to discuss mainly like the highest expectations, and then we can kind of go down from there. Yeah, I guess these are like the highest expectations. I will say this if you have these stage three goals, you will have to sacrifice from life, uh, family, work. There will be sacrifices that will have to come from that to hit those goals 100%. Um, so that's just gonna be how that is. Um, there's I think I'm trying to think some other stuff outside. So, like uh hydration would be another thing if you're not usually drinking a gallon of water, or that's just a baseline. I get it. But like, you know, if you're not drinking usually enough water, water electrolytes. Yeah, make sure you have enough water, make sure you have electrolytes.

SPEAKER_02 37:34

Umbility, stretching. I know some people are bigger fans of it than others, um, but you have been doing better with your stretching, yeah. So I will say, like, taking care if like something's a little achy or something feels a little tight, like making sure you take care of it before it becomes an actual problem.

SPEAKER_00 37:50

Yeah, because this is not the time for it to become a problem. No, and I will say I had a very busy past uh, I don't know, first quarter. And so the stretching was kind of getting a little off. But it's funny, I like forced myself to do it in his schedule now yesterday and the day before when I was, it would have been very easy to not do it. I was like, but I'm like, no, no, I need to do it because I know this is coming up. Um, so I had to make sure that I'm on point with that stretching, mobility, recovery. Um, those are the main externals, yeah. I feel like that you can control. Yeah.

SPEAKER_02 38:26

Um, trying to reduce your stress as much as possible, just because stress is stress, like lifting is stress on your body. So, like outside stress, if you can do things to help like chill you out. So maybe that means finding something that helps calm you down or relax you, like doing a little more of like relaxing time versus like always going or going out or being social.

SPEAKER_00 38:48

Like if that is not necessary, like making sure you're not doing Duolingo right before you go to sleep.

SPEAKER_02 38:53

I did that last night. It was not good.

SPEAKER_00 38:55

Liz was wired. Um not good. But yes, so I think those are like the main things. Now, again, if you have so that's like for stage three, though all that stuff needs to be locked in, in addition to when you come in, it needs to be nothing else but training. Um, you know, I think Can I say one more thing about this? Yeah.

SPEAKER_02 39:14

If you have crazy goals, you need to not focus on what anyone else is doing. Oh like absolutely in the meet, other lifters in the gym, other lifters on your team, other lifters on the roster. If you have crazy goals, the only way you're going to be able to execute them is if you only focus on what you are doing.

SPEAKER_00 39:35

Um I'm gonna clip that.

SPEAKER_02 39:37

Yeah. Because this is a fact.

SPEAKER_00 39:39

I mean, this should really, you should always be doing this.

SPEAKER_02 39:41

So, like, I will say, I am that person that will look up everybody on the roster because I just want to know. But then it's kind of one of those your favorite infomercials, like set it and forget it. It's a great commercial, whatever. So I whatever. Like, I do look up people on the roster just because I think it's not open parallelism. But I will tell you, like, once that's kind of done, like once I look it up and just kind of have an idea of where people are at, that's kind of it. Like, I don't really focus too much on it. And because I have found in the past when I do focus too much on it, then it gets in my head or I start, you know, whatever, spiraling, or oh, this, or oh that, or how do I do this, or they're doing this, why am I not doing that? And then it leads to very bad things. So I'm not saying like you can't be competitive and you can't like try and compete against people, but I promise you, the better you perform, the more competitive you will be.

SPEAKER_00 40:31

That's what I was just gonna say.

SPEAKER_02 40:32

So the best way to perform better is to only focus on what you are doing and what you are lifting and controlling what you can control, so then you can perform the best that you can perform. And then if you do the best you can, then that's all you can do. If they're stronger than you, it doesn't matter. They're stronger than you, period. But if you show up and your training has been perfect and you focus has been perfect, and you're all of that has been perfect, there's nothing else you can do. There's literally nothing else you can do, and sometimes people are just stronger than you, and that just is what it is.

SPEAKER_00 41:02

So and I will say this just saying on the opposite end of the spectrum, I never look people up. Um, and I will say this, I don't think I've said this, I tell Liz this all the time. Uh, but I will just tell you this. Like when I sign up for a meet, uh, I expect to be basically like competitive andor beating like people in my weight class. Like, uh, I just that's just like what I expect myself to do. And then I will tell you this, even though it's a little delusional, because Liz will be like, yeah, this person signed up, they're like totaling out totaling you by like 200 pounds.

SPEAKER_03 41:32

I'm like, okay, I could beat him.

SPEAKER_00 41:33

I could beat him. Because but lucky, lucky. So like I know that I'm like, that sounds like a little crazy, and it's not like and it's not like cocky against the other person or anything like that. It is just simply exactly what Liz said, it's just like my way of doing that. Like, I am just so locked into what I'm doing that like I really just don't care about like what other people have done in the past, because it just doesn't matter because I have beat people multiple times like on game day that have outtotled me by 100, 100

Recovery Basics That Move The Needle

SPEAKER_00 42:02

plus pounds, whatever, because they can't perform on that day. All I focus on is myself. I don't focus on anything else. Like, all I care about is my numbers, how I'm moving them, like how I feel. And then on game day, like Liz said, like, I'm just gonna do my best. And then if it's not, I mean, power thing's pretty simple. You either lift it or you don't. So, like, if I can't lift it, I can't lift it.

SPEAKER_02 42:20

And then it'll make you stronger.

SPEAKER_00 42:21

Exactly. And that's happened. That has also happened. Like, I've also like prepared everything and you know, gotten beat. But like, I still have a great time. Like, I'm gonna have a good time either way. And like I said, it's not like a it has nothing to do with that's just the thing. It has nothing to do with anyone else, it's nothing against anything else. It's not like I'm not wishing ill, none of that. I just know that I'm going to be so prepared, and I just hope the other competitors are just as prepared because I'm gonna be prepared. And then if they are, cool, we'll see something. If not, then I'm gonna win. So, like, that's my mentality, and that is literally I feel like I've just gotten even better at that as I've gotten older. Like, I just focus. The other thing is, which is convenient, uh, we own a business and I run the business, and there's like a lot of stuff going on in my life. So, like, I don't really have time to think about that stuff, uh, or I choose not to uh do that. So it keeps it pretty simple for me. I just come in and train. Um and yeah, and then I just do how I do. Um, so and I think one more thing, just about the expectations, kind of going back to actually the first thing, is like for me, I found myself kind of being a little laxadaisical in the last block of training. Now we had a lot of stuff going on outside, um, as you guys know at the last episode we talked about with Toby. Um, and I'm a pretty emotional guy, which you guys may or may not know to be honest. Um probably don't know that, but probably not. Yeah, so I'm a pretty emotional person, and that stuff does affect me on like the total stress wavelength, whatever you want to call. And so I've struggled to kind of like lock in for like the Um this last little bit of training. And I've still been hitting PRs and like all this stuff. Like Liz has got my program dialed in. And I really have only one goal for this meet, and that is just to go out with our Fortis powerlifting team and have a great time lifting with everyone. But I realized that, you know, in having just that one goal, I know I'm gonna do that. I guess is the thing. Like I I like I'm confident that I'm gonna do that, everyone's gonna have a good time. Me and Liz are a very good team for coaching. We will be prepared. Everyone will be prepared. It's gonna be a good day. Um, but in doing that, I kind of like forgot about my own goals. I was just kind of like training, you know. And then last weekend, I don't know what clicked in my brain, but whenever I squatted that 584 after failing it, the 265 kilos, I was like, okay. I was like, I need to like, yeah. I was like, I need to like lock in because I think I'm capable of maybe a little more than I thought I was capable of, but I now know that that's gonna take everything I have, make sure those training sessions are absolutely perfect. So now, and I just kind of was missing that stage three, so to speak, of my goals. I had the stage one and two, I've had those for a while. Um, but I think the stage three really brings out the competitor in me, and um yeah, this is gonna be a good last block. So that for me, I think is really gonna like help me kind of like lock in, whatever, like for this last little bit.

SPEAKER_02 45:24

And I think we kind of like talked a little bit about this, but I guess before we're done. But like if you don't have the stage three goals and you don't have crazy goals, like you can definitely show up to training a little differently. You can live your life outside of training a little differently. And there is nothing wrong with that.

SPEAKER_00 45:40

Absolutely nothing.

SPEAKER_02 45:41

I don't care if it's a national level meet, I don't care if it's just a local meet. Like, if you are just going to have a good time and do the best that you can do on that day, like that's more than enough. Like, you're just showing up and you're like you show up, you have obviously you have to show up and train, but like you might not have to have the same intensity, the same focus. You can like whatever, goof off a little bit more and like maybe not have like the same intensity. Now I'm not saying that you should just like not show up, but like and like your outside external factors outside of the gym maybe don't have to be as dialed in. Your nutrition, whatever, you know, I mean they straight up don't need to be as dialed in. It's fine. Um and and I guess there's nothing wrong with that. I think so many people get so caught up in the like they have to do everything perfect and their life has to revolve around powerlifting if they're going to compete. And like it doesn't. Like, again, if you have the crazy goals, it does kind of have to, at least for periods of time. Yeah. But if you just want to go and show up and be strong on that day and as strong as you can be on that day, and just have a good time, lift with your friends, and compete in powerlifting, like that's super cool. And there's nothing wrong with that. And you will still get stronger and you will still like progress over time. And it's still like that's still super cool that you're getting up on a platform and lifting in front of people because there's a lot of people that would have to do that. That won't even do it, they won't even sign up for it. So, like, I think people kind of forget that that can be a part of powerlifting and should be a part of powerlifting. That what we do is extreme. Like it is the extreme end. It is of power. I mean, obviously, there's way more than what we do, but like not really.

SPEAKER_00 47:16

Well, there's people that are stronger than us, but no, what we do is pretty, pretty extreme.

SPEAKER_01 47:21

So I yeah, okay.

SPEAKER_00 47:23

I mean I'd say we're at the extreme end.

SPEAKER_01 47:25

Maybe a little better, but it's yeah, it's pretty good.

SPEAKER_02 47:29

It's pretty good.

SPEAKER_00 47:29

I would say it's um it's at it's definitely we are definitely at the extreme end of the yeah.

SPEAKER_02 47:33

Yeah, so we focus uh yes. Um, but like you don't have to be us to do powerlifting and to enjoy powerlifting and to even go compete at nationals or other meets. Like you can just go have a good time. Yeah, that's not saying we're not gonna have a good time, like we can still go and have a good time, but like you don't have to do all the things that we do to have a good time. Yeah, you don't have to have the crazy goals to have a good time. Like you can just go have fun.

SPEAKER_00 48:00

Yeah, and lift some weights.

SPEAKER_02 48:02

It's great.

SPEAKER_00 48:02

I think, yeah, I think this is honestly the most important part of the podcast, to be honest. Like this last little bit, because like this is where a lot of the majority of people are gonna fall in the stage one stage one, stage two goals. Yeah, this is totally fine. Like, you don't even need to have a stage three goal. This is fine.

SPEAKER_02 48:18

Like I'd actually prefer most people don't have stage three goals. Me too.

SPEAKER_00 48:21

I was just gonna say that, honestly, because like because it's just much like look, like powerlifting actually, uh, if you've been involved in powerlifting the sport andor social media, you'll probably be shocked to hear this. But like powerlifting is a pretty not like non-invasive sport. Like you can just do it, like you don't need to do too much. There's not, you know, even if you go play like intural soccer or basketball, those are pretty high skill. Like, you gotta kind of be good. Like you probably have to practice. Like, you don't want to go play with your team.

SPEAKER_02 48:52

I mean, you still have to practice powerlifting.

SPEAKER_00 48:53

I understand, but I'm saying, like, you it is a pretty like low uh time, money, investment type sport, if you actually think about it. It can't be. Well, like I'm saying, it is, and then there are levels that yes, it all of a sudden time adds up, money adds up,

Stop Watching Others And Perform

SPEAKER_00 49:14

all these things, but like as it sits, it it is, and like I feel like so many people in the power thing space, which is ironic, like just don't get that, or like forget it. Like, you can power lift and have stage one, stage true goals. Enjoy it.

SPEAKER_02 49:28

Like, I could spiral on this a lot, but I think social media is a big part of that, and because you only see the highlights and you only see the super strong people and the people that do more like we do, andor more the influencer type people, like all of that, and that is what's out there. So then I think people think that like they can't do powerlifting if they're not doing that, which is just not true. No, but that's a whole other topic.

SPEAKER_00 49:49

But yeah, yeah, you're right. We'll say that for another day. But my point is is that at its core, and I guess that's my point, at its core, it's a pretty like simple sport that people can be involved in at any age, at any skill level, like there's just a couple standards you got to hit, and that's it. Yeah, and you know, and then from there, like it goes, but that's just a you know, like Liz is saying, like the stage three thing, like that's just a little bit of the sport, like a few people are really trying to like, you know, really dial in. And like, and I will say this, like if you're like Liz said, like, if you're not like you know, if if you're like, you know, I can sleep and my nutrition is like okay, but I'm not drinking water because I don't like it. Okay, well then like stage three goals probably not for you, homie. Like, and that's okay, yeah. But like what needs to be understood is when you have the stage three goals, like these hyper like goals where you're trying to like achieve something that is like very difficult for you as a person, not necessarily for powerlifting, but for you as a person, like these are very difficult goals to achieve. You must have all the things, or uh like it's not like oh, like I can have a few, but not the other. That's stage one and two type goals. When you're stage three, you need to be doing now. You might no one's perfect, you might like mess up, but like you need to be focusing on all those things.

SPEAKER_02 51:03

And I but I think what's important though is no matter what like stage goals you're making, if you're a stage one, two, or three person, you need to be proud of what you accomplished. Yeah, period. So, like even if you have those stage three goals and you do do everything perfect in prep and training and whatever, you just it might just not be your day. Yeah, but you still need to be proud of all of the work that you put in and what you were able to accomplish for that goal. 100% because I think that also gets lost, which is also part of why I think it's important to have the other stages of goals. 100% so you can still be proud of what you've accomplished, no matter what stage of goal you are setting. And because that's just something that people are not ever proud of themselves. Yeah, and they need to. Not ever, but like there's so many times, like, oh well, I didn't get this crazy goal that I set for myself. So now I'm a failure and like everything was worthless. Like, no, like you still did a really good job.

SPEAKER_00 51:57

And also, like, fun fact, by doing all those things and doing trying to control the externals and all these things, you set yourself up in the best possible way to do the best you could do that day. So, fun fact, if you didn't do all that stuff, you actually probably would have done even worse. Um, and I think that's something like Liz said, like, you're just trying to do your best in the preparation, and hopefully, you know, that's what you can do with this information is like setting yourself up for success um on that one specific day. And you know, at the end of the day, powerlifting is a sport where you're you're lifting on one specific always causes.

SPEAKER_02 52:34

Sorry, I almost watched an accident.

SPEAKER_00 52:36

Um you know, you're trying to lift certain weights at a certain time in a certain spot, like it is, you know, it has that pressure of like a uh sport like like a team sport where you're you know it's a specific day, a specific time. And things happen in sports. Yes. And if you trickled your way into powerlifting and never played sports before, that might be kind of hard for you. It's me. But if you've played sports before, you know that things happen. But it's funny, both people that have played sports before and people that have not played sports before somehow put powerlifting on this weird thing where it's like, I should be able to do this.

SPEAKER_02 53:11

And you know, like that's my favorite saying. Yeah, I should be able to hit this.

SPEAKER_00 53:15

Um, yeah, so we're gonna go ahead and wrap it up here. Hopefully, you guys enjoy this episode, you guys, and uh can come up with some stage one, two, and three goals for yourself as you enter into your last peaking block.

SPEAKER_02 53:28

If you have any questions, if we coach you and you are going into nationals with us, yeah, please message me your goals.

SPEAKER_00 53:35

Yeah, stage one, two, and three.

SPEAKER_02 53:36

I feel like I'm gonna give like a bonus something if anyone actually does that.

SPEAKER_00 53:40

Yeah, for real. I might make a little like thing, like a thing in Canva. People could share it to their stories. That's also good. Put it in the world. Um, but you don't have to do that. Um, that does put more pressure on you. But yeah, so establishing good goals and then making sure that your effort, your intensity, uh, your focus match the level of goals that you're trying to hit. Yep. Um, and then regardless of all of those things, whenever the meet day actually comes, like Liz said, be proud of what you achieved. You set foot on a platform. You told people, hey, I'm gonna go out here on this day and lift as much weight as I can. That's in and of itself awesome.

SPEAKER_02 54:20

As someone who's had really bad meets, and then we can go, or like in my brain, really bad meets, nobody cares. They're just proud of you for being there. Like, I'm like, oh man, I'm letting everybody down. Everybody's gonna, you know, well, well, no, everyone's like, hey, good job. You showed up that day. Like, you did what you could do that day. So, like, yeah, on the good days and the bad days. So, like, really, I've gotten the same amount of support on the meets that I feel like I did terrible at versus the meets that I was like, oh hey, that was a really good meet. And I feel like I still get the same amount of support. So, really just go show up and do something.

SPEAKER_00 54:51

Yeah.

SPEAKER_02 54:51

People will support you. It's cool.

SPEAKER_00 54:53

Maybe I'll put that as a title. Show up and do something.

SPEAKER_02 54:56

I mean, you're not wrong.

SPEAKER_00 54:58

That'll be the title for the last one. Anyways, uh, hopefully you guys enjoyed this episode. If you did, please remember to subscribe to the podcast if you're not already uh on Spotify, Apple Podcasts, wherever. Uh, and if you don't mind giving us a look on YouTube, subscribe to the YouTube channel. We have a full video version of the podcast if you're listening to this, uh and you want to instead look at me and Liz's heads, you can do that on YouTube for free. Um, and subscribe there as well as we continue to grow our YouTube channel towards 500 subscribers.

SPEAKER_03 55:28

Yes, please.

SPEAKER_00 55:29

Um, we really appreciate you guys uh tuning in for another episode. And stay tuned for next week's episode, which again

Pride, Perspective, And Closing CTAs

SPEAKER_00 55:36

is going to be what happens if you have a bad day. So we got our four part series. Next week is week number two, uh then a quick break, and then we wrap it up before meet day. So thank you guys for joining us for another episode of the podcast, and we'll see you guys in the next one. Peace. Bye.