Bench Press Day:
Bench Press SDT Progression - start a new Base Volume
Paused Bench Press for 8 sets of 3 reps -
Week 1 take 60% of 1RM
Week 2 take 65%
Week 3 take 70% then repeat back from Week 1
Front Squats 3 sets of 1-5 reps go as heavy as you feel and there is no need to aggressively progress on this
JM Press 3 sets of 10-20 reps take it slow and light(ish)
Lat Pulldowns 3 sets of 10-20 reps you can superset with JM Press if you need to
Deadlift Day 1:
Deadlifts using 5/1 Method or whatever - this is your heavy day
Deadlift Day 2:
Pull a Relative Max
90% x 1-3 reps
You will alternate DL Day 1 and DL Day 2 every week.
The above 3 exercises are your "strength" exercises for this day. Do 1-5 sets of 1-5 reps on these and don't over think the progress. Just try to work the movement and take as heavy as weight as you are comfortable with.
Incline Dumbbell Press or Unilateral Overhead Dumbbell Press
Lat Pulldowns or Band Rows if possible
Bicep curls (Preacher or Hammer)
Do 1-3 sets of each of the above exercises and just try to keep the muscles burning.