Sounds good and like you now have a solid plan. No need to ever stagnate when you can prevent it and learn to recognize it before hand.
As for the Total body w/o’s I do during the so called down weeks. Pretty simple but effective.
I simply go to the gym knowing I will do a full body w/o. If I feel like going heavy 3 reps or less I go heavy if that day feels like a lighter day I go for more reps or I may pyramid up over a few sets. I just change it day to day. Keep it fresh do what feels FUN and effective that day.
As for exercises I always begin and base my w/o off of three big movements, 1 push, 1 pull, 1 legs. I do those and then fill in the rest of my w/o as I see fit. What ever I feel like giving grerater concentration that day. I usually still mix it up but one area will get some more emphasis.
Examples. yesterday I started my w/o with Dead lifts. Then did clean and presses, Followed that up with Bent over rows. I did then all in this rep scheme. 6 sets moving up in weight reps of 10,8,5,3,3,3. So it was a fairly heavy day as for load and volume was minimal. I then followed this with a lot of core work, abs and low back due to me not giving them much attention in my last w/o. Couple that with a set or two of whatever felt right of various movments. The deal is you get an effective w/o with the first three excersizes then the add ons are just a plus. I use these days just to experiment. Do things I usually wouldnt. Or practice skills like O-lifting, What ever.
The w/o day beofre this one I started with Front squats, chins, and bench press. The rep scheme was 4x8. Then this day I did a LOT of concentration on my quads and pressing.
The day previous was much the same with three big moves and then more of a concentration on pulling.
Does That help??
If not or you want more explaination or what not feel free to PM me.