The one time when Negative, is really positive.
Did squats last nights emphasising the negative. In other words emphasising and over controlling the downward movement instead of letting gravity pull you down. Man are my legs sore today.
I focussed on negatives with all my exercises and I can feel that I really put in the effort.
I think that often times even though we are focussed on what we are doing, we don't drill down far enough, mentally to get the greatest benefit from the exercise. To illustrate let's look at the good old standard, the bench press.
You lie on the bench, grab the bar, take the strain and, if its a heavy set, get through it as quick as possible. What you should be doing is this.
1) Visulise your goal for the set before you get to the bench. Understand what you are trying to achieve.
2) Lie on the bench, close your eyes and calm your breathing down
3) Again visualise the goal for the set, and imagine that you are actually doing the first few reps. Feel the weight and how smooth your rhythm is.
When you've done a few reps, in your mind, take the strain, lift the bar off the rack and continue the set, for real.
You'll be amazed at how much more you can lift and also how rythmical the set was and how it went exactly according to plan.
Understand this, The mind cannot distinguish between a real and an imagined experience. Therefore the more you train in your mind, with a specific goal in mind, the more proficient the real action will be, because you've already done it...according to your sub conscious.
That's real focus.
Give a try at your next session and let me know how it goes.