Alright, so you need to tell me if you can commit to training 6 days every week or if maybe 5 would be better. Also, you should start a training log on this site and start recording some of you work sets. Your first work set on the comp. lifts is the most important, you can also post videos of some of the volume work and other variations like close grip bench, front squats, etc, no need for a lat pulldown form check. I just need to make sure that your technique is OK and after that I would only be concerned with the top sets. If you have videos of some lifts then post them so I can see whatās going on.
To start off, for M-T-W you can work up to 80% for a set of 5 for squat, bench and deadlift. I would normally give a lower percentage for sets of 5 but it sounds like you can do a lot of reps at a high percentage. Based on how that looks, we might make some bigger jumps in weight from week to week, 80% is just a starting point. And donāt rush too much to get to your top set, give yourself a couple minutes after the last warmup. You want to set yourself up for the best performance possible, you will move faster with the lighter work.
On Monday, you can do 65%x5x5 with 90 sec. rest since it sounds like you can handle it. On everything else, rest is as needed. For high bar pause squats, start off with 60% and see if you can get two good sets of 8. Then move on to lat pulldowns, start with 3 sets of 12-15, stopping a couple reps short of failure (like RPE 7-8). Iām not really crazy about ab work, the main thing is that abs arenāt a weak link and you can brace properly but you can do ab work on lower body days. Donāt go crazy, limit yourself to 4 sets for now, and avoid spinal flexion movements like situps and crunches. I recommend stuff like ab wheel rollouts, hanging leg raises, McGill curl ups, and dead bugs. The last two are hard if you do them right, staying braced the whole time, and they directly carry over to bracing in the squat and deadlift.
Tuesday bench, you can do 5x5 with 60 sec rest. Pause all reps on wide grip bench and go about 3 fingers wider on each side, nothing crazy. 60% is probably a good starting point, if thatās too easy then increase the weight for the next set, just two sets for now. The rest of the details here will depend on whether you can train 5 0r 6 days a week.
Wednesday, start off with 90 sec. rest for deadlifts as well. Then three sets of barbell rows in the range of 10-12 reps, do these as strict as possible and control the eccentric. I recommend either not touching the floor at all (you can stand on a box or plate if necessary) or just lightly touching the floor, try to keep your muscles under tension. For Bulgarian split squats, do them whatever way you are used to, 3 sets 10-15 reps.
Thursday and Saturday will depend on your schedule. For Friday, you can do front squats but Iām leaning towards doing a bunch of lower rep sets with short breaks rather than high rep sets. The objective here is to build up your quads, once you start doing high reps with front squats you back becomes the limiting factor rather than your quads. If you have an estimate 1rm for front squat then letās do 70%x5x5 with 90 sec. rest, if you donāt have a 1rm then just work up to a āmoderately challengingā (like RPE 6-7 at most) set of 5 and do 5 sets. If you can do stiff leg deadlifts without rounding your back then that will be the plan, you can stand on a plate or box for extra ROM is flexibility allows, otherwise RDLs are fine. Start with 3 sets of 10-12. Then pick a rowing exercise of your choice, just not barbell rows or t-bar rows or anything that is going to put a lot of strain on your back. 3 sets 12-15.