If it doesn't kill you, it makes you stronger

Widowmakers

Take your 10RM max weight and do it for 20 reps - taking short pauses between reps is okay, but remain under load. I did it for squats today

It's good to mix it up. My CNS was probably starting to hate me for always going heavy... I did a few sets of negatives Thursday on bench (take your 1RM and do 6-8 reps of slow, controlled downward part and have someone help you press it).

Strength still is my issue... endurance is no problem... I need to make those white fast twitch fibers dammit.