Stuff that works (for me at least) Training [W6:D3]

Today was by far the best training session I've had in a while. Everything felt great, moved well-- I felt strong. It's been a while since I've felt "strong" in the gym. Reflecting on the session, I tried to deconstruct what had "gone right" to produce such a great training session.

The biggest thing is getting more sleep, and reducing stress. With the semester over, I'm sure that had a huge effect. However, I think there are some other recovery/ stress reduction methods I feel have had an impact:

1) Meditating daily (May seem new-agey, believe me I thought so at first-- BUT-- the science backing up the physiological and psychological benefits of regular meditation convinced me. After a couple of weeks of committed practice, I'm hooked AND  a believer in the power of REGULAR and CONSISTENT meditation.)

2) 5-10 minutes of stretching/mobility first thing every morning. I go through a series of breathing/bracing, and hip stretches that have worked wonders for my over all sense of well being & how quickly I get "warmed up" in the gym.

3) Standing while working (when I can). If I have access to a standing desk, or a shelf or anything I can turn into a standing work station-- I do.

4) Drastically reducing caffeine intake (no caffeine after 4pm at the latest, ideally shooting for earlier). Additionally, reducing reliance on caffeine to "feel good" or get ready for a training session. Instead of using caffeine and stimulants to get amped, I've been focusing on a developing a consistent, focused, inner drive. Meditation has helped with this as well.

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Squat w/belt   x1 @8, x1 @9   then move to 80%x3x2 (-17%)

Competition Raw Bench   66%x4, 71%x4, 76%x4   76%x4

2ct Pause Bench   x1 @8, x1 @9, x1 @10   plus 2 down sets (load drop)

Deadlift w/belt   x1 @8, x1 @9   then move to 80%x3x2 (-17%).

Snatch Grip SLDL   x8 @6, x8 @7, x8 @8   plus 4 down sets (repeat)