A: Most lifters can tell you what they did today. Very few can tell you why. If you don’t know why you’re doing something, you can’t tell if it’s working. Answer these honestly.
What is the goal of each day of your split?
Every day needs a job: Max Effort, Dynamic Effort, repetition work or GPP. You should be able to say what each day is for in one sentence.
“Monday is legs” is not an answer.
What is your split and why is it set up that way?
The order matters. Max Effort days need recovery behind them. Dynamic Effort days need you fresh enough to move the bar fast.
If your answer is “it’s what my buddy runs,” you don’t have a split. You have a copy.
Where are you weakest in the 3 lifts?
Not “my bench sucks.” Where? Is it off the chest or at lockout? Out of the hole or halfway up? Off the floor or at the knees? Where the bar slows down tells you what’s weak. That’s where your training should be pointed.
What are you doing to actively correct your form and technique?
Knowing you have a problem doesn’t fix it.
Film your top sets and watch them. Fix one thing at a time. Pick variations that force you into better positions. If you haven’t filmed a set in months, you’re not correcting anything.
What is the reason for each accessory you are doing?
Your accessories should have a purpose. They’re there to build what’s weak, not to fill time or chase a pump. Every accessory should point back to where you’re weakest. If it doesn’t, cut it.
What is the number one thing you could change to increase your progress?
One thing. Not five. Most of the time it isn’t programming. It’s sleep, food, showing up, or how hard you’re actually pushing. You probably already know what it is.
