How do you do DE MP's and front squats? If you're considering becoming more explosive for MP's, I'd rather see you do push presses, which'll also help you get used to heavier weight.
You would probably do very well with a primary maximal effort compound, then repetition effort the rest of the way without speed work. quite honestly. Very rough on the joints lol.
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3) On the priority day the priority exercises will be hit with high intensity (thinking of doing a week where you shoot for your best triple, then next week shoot for doubles, then max test...then reset to triples)
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At your level, you could progress sticking to one range. For instance, you could do a few weeks of 3 x 3's, then a 3 x 1 as your final week before rotating. None of which will be a true 1 RM. The key is to keep at least 2 sets > 90% of your max for that day.
Another route to take is to do a static 3x3, then a 3x3 pyramid, then finally a 3 x 1 (still w/ 2 sets > 90%).
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1) Its based around a 4 day rotation (mon,tues,thurs,fri)
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Does it have to be those days? I ask because you may feel better just either going every other day (due to all your max effort work) or a traditional westside split (mon, wed, fri, sun). Those splits really help me recover more from session to session, and also allow myself to do my GPP (heavy sled pulls) the day after legs days.
Over time, you may even find yourself needing MORE rest and needing something like M, W, F (Upper, lower, upper... Lower, ect).
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So thats what I know. My main question is, on an upper/lower split do you have to keep your accessories in their proper upper/lower places?
Here are some non-priority exercises I'd like to do(I guess you could call them accessories):
-pull ups
-dips
-front squats
-power cleans
-hanging leg raises
-some sort of oblique work
-P.Rows
-bicep work?
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You don't need to hurry up and fit everything into a single template. Why not make a four week mesocycle with some of those lifts (while keeping the volume scaled back so you can progress), then incorperate others during your next meso
depending on how you progress? Now, I'm not saying to hop aboard the conjugate express either. But you can certainly retool what you need to after each meso. Personally for me, when I'm just powerbuilding, I don't like doing the actual squat and the actual deadlift in the same meso block. Instead, I'll pick a deadlift variation and actual squat, then the following meso pick the actual deadlift and squat variation. Deadlifts are extremely demanding on the CNS, and pairing the two heavyweights for some high intensity hocus pocus will drain you dry IME. Then again, I could ditch deadlifts altogether for a few meso's, then come back and get extremely close to where I left off or even hit a new PR. So go figure lol.
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Monday
ME Bench
DE M Press
Pullups
Hanging Leg Raises
Oblique Work
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ME Bench
Push Press
Horizontal Rowing Variant (P. Rows)
Biceps/Triceps
Shoulder Prehab
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Tuesday
ME Squats
Power Cleans (this is the dynamic work)
Back endurance work(suggestions?)
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ME Squat
Hamstrings (SLDL, gluteham's, ect)
Accessories (pullthroughs, reverse hyper, hypers, db swings, ect)
Heavy Abs
Calves if you feel like it
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Thursday
ME M Press
DE Bench Press
Planks
P.Rows
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DE Bench Press (if you must, I'd only go with 6 x 3's, 45 TIMED)
Military Press (strict, sets of 3-5) - You'll find you'll be firing on all cylinders after getting primed with speed bench.
Vertical Pulls (Chinups, pullups, pulldowns, ect)
Biceps/Triceps (supersetted)
Shoulder Prehab
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Friday
ME Deadlifts
front squats (DE?)
Back endurance work (suggestions?)
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Front Squats
Power Cleans (or visa versa)
Accessories (Pick something new)
Planks
Calves if you feel like it
Keep it simple. A good way to divide the workload is to seperate your back into width on one day, thickness the other vs. trying to cram it down on both days... And with deadlifts on top of that!
Accessories could be sets of 8-10, everything else depends on how well you adapt to the increase in volume. If you find yourself overwhelmed, you can consider dropping a set here or there. Or you could restructure your routine to accomidate more time off between your training days (like westside or every other).