![Stuff that works (for me at least) Training [W6:D3]](http://elitefts.com/cdn/shop/articles/21496575524_936c75cc12_z_664e0dd0-4c36-4efe-bc7e-a222c573343d.jpg?v=1761797431&width=640)
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.
1/3
Squat w/belt x1 @8, x1 @9 then move to 80%x3x2 (-17%)
| Load | Reps | RPE |
| 295 | 1 | 6.5 |
| 315 | 1 | 7 |
| 335 | 1 | 8 |
| 355 | 1 | 9 |
| 295 | 3 | 7 |
| 295 | 3 | 7.5 |
Competition Raw Bench 66%x4, 71%x4, 76%x4 76%x4
| Load | Reps | RPE |
| 135 | 4 | 6.5 |
| 145 | 4 | 7 |
| 155 | 4 | 7.5 |
| 155 | 4 | 7.5 |
2ct Pause Bench x1 @8, x1 @9, x1 @10 plus 2 down sets (load drop)
| Load | Reps | RPE |
| 155 | 1 | 6.5 |
| 175 | 1 | 7.5 |
| 185 | 1 | 9.5 |
| 175 | 1 | 8 |
| 175 | 1 | 8.5 |
Deadlift w/belt x1 @8, x1 @9 then move to 80%x3x2 (-17%).
| Load | Reps | RPE |
| 345 | 1 | 6 |
| 375 | 1 | 7.5 |
| 405 | 1 | 8 |
| 415 | 1 | 8.5 |
| 345 | 3 | 7 |
| 345 | 3 | 7 |
Snatch Grip SLDL x8 @6, x8 @7, x8 @8 plus 4 down sets (repeat)
| Load | Reps | RPE |
| 225 | 8 | 6 |
| 275 | 8 | 8.5 |
| 255 | 8 | 8.5 |
