Monday — Volume Day
A) Squats, 5 x 5 @ 90% of 5RM
B) Bench press or overhead press, 5 x 5 @ 90% 5RM
C) Deadlifts, 1 x 5 @ 90% 5RM
Volume 5: Sets of 5 reps across (the same weight repeated for the work sets) has proven to be the optimum combination of volume and intensity.
Load: The weight should be such that all five sets of all five reps can be finished without more than 8-10 minutes rest between sets. For most people, this works out to about 90% of 5RM.
Assistance Work: If it were up to me, I'd limit any assistance exercises to some brief arm work on Monday.
Wednesday — Recovery Day
A) Squats, 2 x 5 @ 80% of Monday's work weight
B) Overhead press (if you bench pressed Monday), 3 x 5 at slightly lighter load than previous 5 x 5 OHP weight, or bench press (if OHP on Monday), 3 x 5 @ 90% previous 5 x 5 weight.
C) Chin ups, 3 x Bodyweight
D) Back extensions or glute-ham raise, 5 x 10
Friday — Intensity Day
A) Squats, warm-up, then work up in singles or doubles to one single, new 5RM
B) Bench press, (if you bench pressed Monday) or overhead press (if OHP on Monday), warm-up, then work up in singles or doubles to one single, new 5RM
C) Power clean, 5 x 3 reps or power snatch, 6 x 2 reps