So, in your opinion would it be more productive for me to move to an upper/lower split? [/quote]
Not necessarily upper/lower. While ordinarily – there are exceptions, for example Olympic lifters, or athletes who for their sport need to have similar strength every day rather than this day be temporarily weaker from shortly-post-training effect, that day that bodypart be weaker, etc – it is not needed to squat or deadlift three times per week, a beginner is often well served by training exercises three times per week for the sake of developing skills at the lifts at a faster pace.
So I’m not objecting to your preference of doing the squat, DL, and clean three times per week. I doubt you should do it that way throughout your lifting career but staying with this for quite some time may be a perfectly fine thing to do for you.
However, doing that, it would be possible to make those days less-than-TBT and do the remainder of the body on two or three other days of the week.
[quote]something along the lines of:
M,F: deadlift, front squat, lunges, calf raises, alternating sets of say 8x3 and 3x10 Jump rope for 10 minutes
T,TR: Clean to push press, Towel Pull ups (or some other variation of chin/pull up), bench press variation, row variation, either a front or lateral raise, for the same sets as above
W: misc core work, sprints
Something along those lines? That way I can keep the compound movements I like, and still be able to lift? Or is that coming too close to overtraining?[/quote]
You might well be able to do that. I guess it would depend on how challenging the cleans are to your lower back (as well as quads/glutes/hams). If not so much, then maybe so. I have to say maybe because I have never known anyone who has done this.
I would also wonder how well you might do with rows being the day after deadlifts and having that “double” (so to speak) occurring twice per week. Again it’s guesswork, if I’ve known anybody who did rows the day after deadlifts let alone twice per week that way, I didn’t know that I did or I have forgotten it.
Whether the above is overtraining or not depends much more on the total volume than on how it’s divided up during the week.
I would feel for these exercise selections more confident with say this 4 day rotation, if you can do that instead of a weekly rotation:
Day 1: deadlift, clean and push press, front squat, lunges, rows
Day 2: calves, miscellaneous core work, jump rope
Day 3: bench press variation, lateral raise, chins/pullups variation, sprints
Day 4: Rest
(Exercises are named in no particular order whatsoever, just listing the ones for each day.)