No, I train twice a week. I have 2 leg days. One loosely based on strength (straight sets, lower reps, less volume), the other more hypertrophy (drop sets, forced reps, partials, higher volume etc).
M - Legs
T - Push
W - Pull
Th - Conditioning
F - Lower (basically legs)
Su - Conditioning
Both days I finish with front squats, the reason I've been doing paused is because I just don't like going over ~8 reps on front squats, it just doesn't feel good to me. No pain or anything, I just feel like it's better suited for lower reps, so the pause is a way to make a lighter weight feel heavier and also to make me more aware of staying tight in my upper back. I've been using a 5 second pause because I feel like I should exaggerate it to take the stretch reflex and momentum completely out of it. I know 5 seconds is a long ass time, but I kind of feel that if I don't take that long then it's not "enough" and I'm not getting the full effect. So with that in mind, would you think that all 3 seconds would achieve the same effect (taking all momentum out of it and forcing me to stay tight)?
Alright, then I assume you do those paused front squats on the "strength day".
And, yeah I think 5 seconds is a bit excessive. 2-3 second pauses seems to be the norm in powerlifting programs, so I think that's long enough.
Anyway, why do you use chains and bands so regularly?
The weakest position for raw lifters are in the bottom position. Chains and bands overload only the top movement, and are thus more frequently used by lifters who use the suit and wraps. So if you are concerned with maximum strength, you'd prob get better results with training bottom focused movements (like the paused front squat) more frequently instead of all those to end ones. Another great version is front squats to pins at parallell, with a dead stop in the bottom for 1-2 seconds.
If you are concerned with hypertrophy, it would imo still be better to train movements with more bottom ROM emphasis, since that is the position where the muscles are under the biggest load and contraction. Bands and chains, on the other hand, put more load on the top end ROM. I great version for more time under tension in the bottom part of the movement is 1 & 3/4 squats, with a pause at both the bottom and 3/4 position.
I still think you can use bands and chains every now and then, but as overloading tools. That's the purpose they have for squats in powerlifting programs, from what I know.