Week 10 Day 4 Squat with some pause

The squat volume and intensity was programmed to be down this training session. Once I was warmed up I did two of my work sets as paused squats and the last two sets as regular squats. At the end of this I did two more single rep sets just to practice and get the feel of me getting under the bar, getting tight, taking the weight up, walking the weight out, setup and getting tight again, do the squat and rack the weight. Just a few things to think about but repetition is one of the keys so it becomes second nature to you and how it feels to hit depth. For the pause squats I set the safety rails so I would be below parallel. Squat down till the full weight of the bar rested on the rails wait a second then drive up, eliminating any rebound of the rail. You have to remember to keep tight at the bottom once the bar rests on the rails. These are awesome for building power out of the hole.
No accessory work except for a few light sets of Romanian deadlifts. 
Week 11 will see some heavy weights once again but the volume will not be high and no AMRAP with my top sets. The bench I'll be going for a heavier single to feel out my shoulder and upper back so I'll have an idea of what I can do come d-day. I'll also be doing one or two extra deadlift sessions with light weight to hone my technique.
Pause IT to build IT gym rats!!

Day 4
Squats warm up bar x 10, 95 x 10, 135 x 10, 185 x 10
work sets 225 x 5 pause, 275 x 5 pause, 315 x 5, 315 x 5, 315 x 1, 315 x 1
Romanian Deadlifts 135 x 10, 225 x 6 3 sets