Visualization is a very powerful tool for those who are on a path of self-improvement.  It can help one surpass even the highest plateaus, when all hope is dwindling or gone.  Before a workout, more like the day before a workout, I visualize myself hitting all of my exercises and beating old personal records.  I go through all the movements in my head and I have no doubt in my mind what will happen after I set foot in the gym.  Now this is not to say that there is no space for instinctive training--today I ditched rack chins because my chest was irritated after doing wide-grip pull-ups.  One always has to be ready for whatever is in store for him on any given day.

If you are getting ready for a heavy bench, squat, deadlift, etc., you must have it in your mind that you are ready to make it happen.  You have to mentally picture yourself throwing around this "light weight!" or you will never move that bar an inch.  Today I was attempting to rack deadlift 545, I lost my concentration for a second, and it was over.  I could hardly move the bar.  It's ok, I know that next time I will make that weight my bitch.

Visualization can also help with weight loss/muscle-building goals.  Collect pictures of what you want your "after" shot to look like.  For me, it is more along the lines of Berry DeMey, Frank Zane, Shawn Ray, maybe a smaller Evan Centopani or Mark Dugdale.  Overtime, hopefully your body will morph and change into the picture that you have visualized in your mind.  It could also help you to not devour that "Ben and Jerry's" or eat as many "Bic-Mac's" on an uncalled-for Cheat Day!

So please take into consideratio the power of Visualization.

For your entertainment, my back workout today:

WIDE-grip pull-ups: BW x 10, +45 x 5-7 reps for 5 sets

Rack Deadlifts: 135 x 12, 225 x 8, 315 x 6, 405 x 10, 495 x 8, 545 x FAIL...545 x half-rep..(FAIL)

Underhand Bent-over BB Rows Super-set with T-Bar Rows: (225 and 4 plates, respectively), 10-12 reps and 8-10 reps for 4 sets, last set used rest-pause for both exercises plus drops for t-bar rows

Hammer Strength Low Rows: 4 plates x 10-12 reps for 4 sets, last set=drop-set

Seated Rows: 180 x 8-10 for 3 sets

HS Preacher Curl: 3 sets with 90, 8-12 res..drop-set for last set

Leg Press Calf Raises: 180 x 15, 450 x 10, 720 x 8-10 for 4 sets: last set used rest-pause for every drop-set (took 90 off each drop) and managed to get a total of 225+ reps

Seated Calf Raises: 6-8 sets with 90-135, 6-15 reps

Standing Calf Raises: 3 sets with toes pointed in to failure

Done.

--Happy Lifting