Yeah but your genetic is much better than mine in terms of strength gains. You increase your squat by 100 lbs in 2 days and say it's "normal stuff". So probably, regardless what you'd do, you'd still gain much faster than me.
I don't know, 3x5 sound like way too low of a volume, only 15 reps, for someone that doesn't play or do anything else in this period of time except lifting. 5x5 could be pretty good though.
3x5 is not too low a volume to start out with for the major exercises. If you're
eating enough calories and getting enough protein, you'll grow on that for sure. But again, what I think we're both saying is that you don't need to think so hard. Pick a rep range (3x5 or 5x5 or 3x8 or whatever you want) and a couple of major exercises and just progress on those. For example:
Workout Asquat 3x5
dead lift 1x5
bench 3x5
row 3x8
weighted crunch 3x15
Workout Bpower clean 3x5squat 3x5
BSS 3x10/each
overhead press 3x5
chin up 3x8
hanging leg raise 3x15
ABABABABABABABABABABABABABABABABAB until you stop progressing. If you want to do some assistance (e.g. calves or arms), just throw on a couple sets of 12 reps at the end, or even one set of 15. If you want to keep doing some jumps/sprints/plyos, throw them in after your warm up and before the lifts, but keep volume and relative intensity low (no depth jumps).
EDIT: Added power cleans.
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