Eccentric Training or "Negatives" or the "Deceleration" of a movement is by far one of the most intense methods.
Not only do you need to make sure your mind is dialed in, but you had also better prepare for the D.O.M.S. that is sure to show up a day or two later.
I've gone into the physiology of eccentric training in the past, but for today's purpose, you only need to know movement should be as slow as you can go without "Jerking" in the motion.
While descending from the bar until your arms are all the way straight or your toes hit the floor, you should be in the battle of your life. Each rep should take upwards of 30 seconds or MORE to perform!
Today's Training:
Airdyne: 30 mins
Meridian Stretches
Bike Commute: 25 mins
Dynamic Effort Bench: 8x3x50% of predicted max
Negative Pull-ups: 10x1
Negative Dips: 10x2
Negative Chin-ups: 10x1
Bike Commute: 24 mins.