This may not all be true but I believe in hard work. Talent comes ands goes quickly in all sports. Its the athletes that continue to train hard, that continue to succeed.
Good squat and deadlift day. Decided to stay and raw and work hard on feeling how hard each leg hip, glute has to work or has to still compensate.
http://www.youtube.com/watch?v=uq8fEeHqlM
Upper speed and volume training . Short on time and was physically and mentally exhausted from "life". But that doesn't mean skip training and use your excuse. Let it fuel you!
Sets were continuous :
Set 1= 15 reps on each exercise
Set 2 = 9 reps
set 3 = 6 reps