Nemesis Program 1 Week 6

I was waiting for something great to happen. After years wasted waiting, I realized that nothing happened unless I caused it. Nemesis Program 1 Week 6 Day 1: Bench Press: 60/70/75-80% + doubled mini bands x 5/3/2+ (I suggest micro mini bands here and adding 5% more weight instead of mini bands) 3 Board Press: 80% x 2 (keep bands on the bar) 1 Board Press: 80% x 1 (keep bands) Add Sling Shot (keep bands): Have Fun! NO INJURIES ALLOWED Day 2: Box Squats: 8-10 sets of 2 with 60 seconds rest between 55% + bands/chains (20-25% bands/chains) Optional 3 heavier singles in 5-10% jumps Free Pause Squats (same bar): 1-2 sets of 1 with whatever you feel comfortable with, no misses, no crazy efforts, something super light is best! Accessories Lunges: 2 sets of 10 each leg, sissy squats are also acceptable Back Extensions: 2-3 sets of 10 ABS: 3 hard sets Day 3: 2 Board Bench Press: add micro mini or mini bands OR reverse the bands...your choice Short Rest Periods up till 70% 50% x 3 x 4 sets 60% x 3 x 2 sets 70% x 2 x 2 sets Work up to a max 1-3 here Chins: 2 max rep sets, use reverse bands so that you are getting 18-25 reps per set Triceps: hard work Rows: 3 sets, hard work Rotators: 3 hard, high rep sets Day 4: Deadlifts: 70/80/85-90% with chains x 2/2/2-4 Alternate Stance off Boxes: 65% x 3 x 3 GHR or Hamstring Exercise of Choice: 3 hard sets of WORK ABS: 2 hard Sets ** Optional Day 3: Start with OHP: 4 sets of 4 with 80% ** Finish every session with triceps, lats, abs, and something for prehab ATTENTION: We are looking at an option for a Mini-Circa Max Phase starting next week where the tension at the top of each lift will be 90-100% on every rep (bands/chains included). This would be a 2 week phase then back to our standard training program. After that we look at higher volume of everything, a slight deload, then a trip to PR City! What Am I Looking For? I am looking for you to do everything that you did last week, BUT BETTER! Shorter rest periods, faster speed on each rep, stronger abs, and more recovery methods used! You will need the recovery so don't skimp on it!