This is a really rough draft but I'm thinking something along these lines:
3x a week full body
Day 1 squat volume, deadlift variation (axle bar or RDL) Arms 2x6-10
Day 2 bench volume, SSB squat heels elevated, DB SLDL (smith machine on quads) 2x6-10
Day 3 Deadlift Volume (half the reps of squat/bench), cambered bar wide grip press, SSB BSS 2x6-10
OR
3x a week push pull legs
(I'm leaning towards this one bc it'll give me more flexibility in the summer moving days around)
Day 1: squat volume, SSB squat, SSB BSS, leg extensions
Day 2: bench volume, wide grip football bench, heavy arms
Day 3: deadlift volume/byukid, Axle Bar 5x2, slider BW leg curls, sand bag cleans
Leg raise warmup each day
I might try this for deadlift:
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