Trained at a club and done strict refereed squats. Worked up to 180kg with no belt and very wide stance. Was annoyed at how much strain I had to endure to come out of the hole with this weight, was instructed to descend slow and come up fast.
The emphasis was on technique rather than strength though.
Also done some light deadlifts with both styles focusing on set up and keeping chest up more.
DE Bench Day
Only managed 6x triples with 82.5kg and chains with 2 close grips. My shoulders were killing me.
4 x Jm press w/chains using the bar
4 x Tate press
3 x Rope Pushdowns
4 x Chest supported rows
3 x Machine Inverse flys