So max effort training catch up from last week

background: I work at OSU as a graduate teaching associate and lift at Ludus Magnus. I am a raw lifter who competes in the 105lb weight classes, and am currently prepping for my next meet (when grad school finally gives me a weekend off) . Currently, I am in the process of trying to accomplish my lofty lifting goals,survive graduate school, and teach undergraduates about what I really love, TRAINING..

ME upper-Friday

Warm Up
1. Stepper

2a. 3 x 15 incline bench
2b. 3 x 15 DB row

Training
3.Max effort cb bench with three count pause an inch off chest on way up
Up to 1rm

Down-set
3 x 3 with 3-3count pause cb bench

4a.SA DB row
3 x 5

4b.DB shoulder complex
2 x 45

ME lower-Saturday

Warm Up
1. Stepper

2. 3 x 10 BW squat, lunges, squat to stand

Warm Up
3.Neural prep 3 x 3

Training
3.Max effort back squat with three position pauses
1 rep: one pause half way on the way down for three count then continue to one pause in the bottom for three count and one pause half way on the way up for three count.

up to 205

Down-set
3 x 3 x 135 (I was smoked, that was a lot of time under tension per rep!)

4a. Reverse hypers until failure x 2 sets
4b. GHR to failure x 2 sets