Getting back into routine and lifting 5/3/1

[Buffman]

For the last year or so I've just done full body workouts, ~3* a week and practiced form, powercleans and hang cleans, now I want to follow a routine to improve my back squat (high bar). I never used to often do back squats, always fronts due to preference but I now want to lift big numbars (bigger numbars)


Bodyweight: 92kg
Current PB's
-Deadlift 150*5 (been able to do roughly this weight for ~year, not practiced deadlifts too often but should still be able to pull that)
-Squat 107.5*5 (quite easy, more in the tank did last week)
-Front squat 100*4 (hard as fuark)
-Bench press 85*5 (Possibly done more before but did this last week, most my time has been spent with dumbbells)

Cycle 1

Legs
Squat
Lunges *3 sets*8 reps
SLDL * 3 sets*8 reps

Shoulders
Press
Hang clean/powerclean (Is this ok? ) 4*3 reps
Lateral raise 2*8
Arnold press 2*8

Chest
Bench
CGBP 3*8
Dips (Dips can irritate my shoulder, probably should avoid weighted dips)

Back
Deadlifts
Pull ups (3*6... Currently stuggle with these)
TRX Inverted rows (3*8-10 , just started doing these but feel quite good)

 

[Buffman]

Heres an example of what I ate today (Good days food IMO), I think Im going to cut down though, Need to cut out all the junk I've been eating for the last two months!

....

Breakfast
Porridge 100g
40g whey
~100 ml full fat milk
200ml Smoothie (all fruit)

Went to gym (full body, light on legs for monday as serious doms currently)
Post workout: ~40g whey

Lunch 2.45pm
400g, 2 baked potatoes + ~50g cheese + tin tuna + dash mayo
(In retrospect 1 potato would easily be enough for me..)


Dinner
~100g pasta + 1/2 tin Chopped tomatoes, peppers,onions + ~200g meatballs


Thats a good days eating for me and I'll possibly add in some eggs?