Over the last few weeks I have been reviewing my training journal. I do this at the end of each cycle to sense check progress and lock in any improvements I need to consider for my next cycle. For each set I complete I always note how hard it was in relatively terms. This was a tip I picked up from Damon Hayhow who emphasised the importance of being able to compare effort from set to set and session to session.
As a natural lifter (clearly you ain't going to mistake me for geared any time soon!) my indicators will change from session to session. Some days the iron just keeps going up and in others it fees like someone has slipped an extra couple of plates on the bar. Regardless a long term view shows poundages and PB's going up and body fat coming down. Though I am sure training at PTC Perth surrounded by old school powerlifting adds kg's to my lifts!
Interestingly when I took a closer look at the individual sessions where I was below par one clear factor stood out...lack of sleep. In every single occasion I had recorded a particular poor nights sleep either restless and woke tired or went to bed very late due to family or work commitments. There is so much literature that supports the restorative and anabolic effects of sustained good sleeping patterns.
It's easy to focus on so many other elements of training but don't forget the obvious and easiest anabolic element: a good nights sleep!
Stay Strong
Thomo
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