Monday:
-Bench Special Exercise
Wk1/Incline 5RM
Wk2/Floor Press 3RM
Wk3/1 Board + Chain 1RM
Wk4/Unload
-Squat Special Exercise
Wk1/Parallel Front Squat 5RM
Wk2/Olympic Squat 3RM
Wk3/Parallel Box Squat 1RM
Wk4/Unload
-Row
-Hyper
Thursday:
-Barbell Bench Press
Wk1/80% 2 sets of 5 reps
Wk2/85% 2 sets of 3 reps
Wk3/90% 2 sets of 1 reps
Wk4/Unload
-Barbell Back Squat
Wk1/80% 2 sets of 5 reps
Wk2/85% 2 sets of 3 reps
Wk3/90% 2 sets of 1 reps
Wk4/Unload
-Row
-Hypers
The Thursday weights are based off a Training Max, 90% of best so 225 TRM (250 CRM) for Bench and 500 (550) for Squat.
I decided to keep the intensity the same in the Squat as the Bench on Thursday and it has gone fine so far.