OK been reading and thinking all day!!

Mon
Bench 1x3 or 1x5 or 1RM as weeks progress
Chin 1x5
CGBP 3x8
Curl 2x12

Tues
Squat 1x3 or 1x5 or 1RM
Deadlift 3x8 (things have been moving slow on these at higher weights maybe time to lower the intensity and up the vol?? thoughts pls
Ab work

Thurs
Bench start at 5x3 and increase sets as needed???
Chin 30 reps in 4 sets before weight is added or I was thinking of tryin some 8x3?
Press 5x5

Fri
Squat start at 5x3 and increase sets as needed
1 arm rows 3x12 ( I cant go heavy on these cos I train at home and the big 10kg and higher plates hit my chest before I reach a peak contraction!)
Maybe some rep work with SLDL or good mornings


The other choice is a simple 3 day routine

Mon- Squat, bench and chin all PR attempts

Wed- lighter squat 2x5 or box squat light 3x3, Deadlift 3x8 and Press 5x5

Fri- Squat 5x3 sets increased as needed
Bench 5x3 sets increased as needed
Chin 30 reps in 4 sets before weight increase

No assistence work like curls etc

Let me know guys Im very new to having to think this hard about training!!

Cheers HIThopper