How do you train? and what were your results?

[eatrainrest]

I like to always feel the movement up and down.

Never let the weight fall slow, and never explode the weight up unless you're after those fast twitch. I always get more sore and better results from the slow movements.

Next workout you do, try and stay completely focused on a 2 second negative and 2 second positive. Do that the entire workout and see how you like it the next day.