I’ve been lifting for the past 6 years and powerlifting seriously for the past year and a half or so, however, never on one particular routine or another. I tend to bounce around from lift to lift on what I’ve come to know as training A.D.D. I am looking for advice on a solid program that focuses on overall strength gains for the big three. My current stats at ~165 are squat: 450 deadlift: 525 (conventional) bench: 275. Currently I am lifting five days a week on a high volume low volume split.
Monday: chest
Bench 5:3
Pause bench 2:5
Dumbbell fly 5:8
Weighted dips 5:10
Tricep extensions 3:12
Tuesday: legs
Squat 5:3
Front squat 3:8
Leg press 3:10
RDL 5:8
Hamstring curl 3:10
Calves work
Wednesday: active rest
HIIT on row machine
Shrug 8:5-8
Thursday: back
Pull-up 5:10
Deadlift 5:3
Bentover row 3:8
Pull downs 3:10
Curls 5:12
Friday: shoulders
Standing military press 5:5
Upright row 3:8
Lateral raise 4:10
Front raise 4:10
Shrug 5:15
Saturday: accessory
Hit muscles I feel I slacked on during the week
And some sprints
Sunday: complete rest day
Any recommendations or criticism would be much appreciated.