Finally a propper squat for me

Finally a propper squat for me..
1x160kg. My new personal best.

I also made a new PB for leg press (6X420kg)

Hello again

Here I am with anoter post to my blog.
Well my gym life is going quite well but I'm not satisfied with the gains I'm making. Neither in power or in size. I think I'm stuck a bit. I guess PHAT is not exactly working for me or I'm doing it wrong. I don't think I am though

I've got 5/7 workout regime. 2 power day, 3 hypertrophy days.
So it's like:
- Monday: pause/cardio
- Tuesday: upper body power
- Wednesdey: lower body power
- Thursday: pause/cardio
- Friday: Back&Chest hypertrophy
- Saturday: lower body hypertrophy
- Sunday: arms&shoulders hypertrophy

I think I eat enough food it's the resting periods that might be causing me problems. I guess this problem is solved since I got fired at work :/ and have enough time to rest.

So.. typical week looks like this (gymwise):
(note:I do switch exercises from time to time and vary the order in which I do them)
Monday: pause/cardio

Tuesday: power day - Upper body Back&Chest:
Lat pulldowns: 15x50, 10x60, 3x6x80kg
V-bar pulldowns: 10x60, 3x6x80kg
Bent over barbell rows: 20x20, 10x40, 10x60, 10x80, 3x6x100kg
Cable rows: 10x60, 3x6x100kg

Decline Bench press: 20x20, 15x40, 10x60, 10x80, 6x100, 4x110, 6x100kg
HS Wide chest press: 10x40kg, 6x50kg,  2x6x55kg
HS Iso lateral BP: 10x20, 3x6x30kg
Peck Deck: 3x6x80kg


Wednesday: power day - lower body
Leg extensions: 30x28kg, 20x56kg, 10x70kg, 10x98kg, 3x6x119kg
Squats: 15x20kg, 10x40kg, 10x60kg, 10x80kg, 10x100kg, 6x120kg, 3x5x140kg
Leg press: 10x320kg, 2x6x350kg, dropset: 6x350, 8x240, 10x160, 15x80kg
Deadlift: 15x20, 10x40, 10x60, 10x80, 6x100, 2x4x120kg

Lying leg curls: 20x30kg, 3x6x55kg
Seated leg curls: 10x84kg, 3x6x98kg

Calf press machine: 4x10x170kg
Seated calf press: 4x12x80kg

Thursday: pause/cardio

Friday: hypertrophy day - Back&Chest
Lat pulldowns: 15x40kg, 3x12x60kg
Barbell rows: 20x20, 10x40, 3x12x60kg
Cable rows: 3x12x60kg
Reverse rack rows: 3x12xBW
T-Bar rows: 3x12x30kg

Hammer Strength Wide chest press: 15x20kg, 3x12x40kg
Incline bench press: 3x12x50kg
Decline bench press: 3x12x50kg
Peck deck: 3x12x45kg
Incline bench dumbbell press: 3x12x20kg
Incline bench dumbbell flyes: 3x12x16kg


Saturday:Squat - all ATG - 20x20, 15x40, 10x60kg, 10x80kg, 10x100kg; speedwork: 3x3x100kg, 4x5x100kg
leg ext - 20x28kg, 20x56kg, 15x70kg, 3x12x84kg
Leg press - 3x12x240kg

Lying leg curls  - 3x15x30kg
Single Lying leg curls  - 12x25kg, 2x12x20kg
Seated leg curls - 3x15x56kg

Standing machine calf raise - 3x15x100kg
Calf press on leg press machine - 3x12x240kg

Ab work.

Sunday:
Incline bench rear delt raises - 15x12kg, 3x12x14kg
Side lateral raises - 15x12kg, 3x12x16kg
Seated barbell press (behind neck) - 15x20kg, 3x12x40kg
Barbell shrugs - 4x15x60kg

Barbell curls - 15x20kg, 3x12x30kg
SS: E-Z Bar curls - 3x12x30kg | Incline head smackers: 30x20kg, 3x15x30kg
SS: Concentration curls - 12x12kg, 2x12x14kg | Seated overhead triceps extension: 3x15x30kg
SS: Hammer curls: 3x12x14kg | Seated dumbbell triceps extension: 3x12x30kg
E-Z bar spider curls - 12x25kg, 10x25kg, 10x20kg
Bench dips - 3x15xBW

So here you have it.. my PHAT routine. I try to do all exercises with controled movements and with focus on proper form.

Edit:
Oh .. and I forgot to share with you my calves on calf press machine ;).