you dont need to deadlift more (in terms of volume or frequency), you just need to deadlift for longer.
try
squat
bench
chins
squat
press
deadlift ramp in 5s (say 140x5 is your workset: 40x5, 60x5, 80x5, 100x5, 120x5, 140x5)
speed pulls (50-70% of your max, 5-10 singles, eg 75, 75, 80, 80, 85, 90 - good form 1st priority, speed second, should be easy, if a bit tiring)
squat
bench
rows (DB or BB, just go heavy)
Everything else is about your plan is fine. I like your stalling out technique.
You dont need more volume for hypertrophy, you need more weight on the bar, on the above exercises. If you have energy left after the main stuff you can do all your 4a and b stuff but its going to be fairly unimportant.
Your looking leaner, well done.
You need to add muscle to the following areas in particular:
back
upper back
back
chest
shoulders
(hams and glutes) this is more goal dependant, but if you want to be a powerlifter, you need a bigger ass.
If you do any extra work than above the template, I would to it to improve those areas.
ie rows (horizontal plane, not chins), shrugs, rear delts, face pulls, back extensions, good mornings, romanian deadlifts, DB chest work (bench, flyes, whatever), DB press, lateral raises (front side and rear delt raise complex could be good finisher)
imo picking one of those exercises at the end of a session and doing a good 3-5 sets, (reps depend on exercise, id say 8-15 as a general rule) will give you a bigger reward per effort than doing two exercises, or BSS or whatever for now.
lets say for example you do RDLs, shrugs, and a shoulder complex to finish on mon wed fri respectively. If you push those exercises, within a month you will see visible improvement in your upper back and shoulders, and probably you will feel your deadlift form has improved and your hams and glutes have come up too. If you do 6-8 exercises instead of 3, you will see less improvement in any area. focus your efforts.
its very easy to write stuff down and think it looks good, but 5 exercises is a lot per session, especially if two or three are big movements
for example, my squat day, basically 3 exercises.
squat 3 sets, paused squats 2x2 - obviously squat
good mornings 3x8 - lower back is weak
abs 3x8 - core can always be stronger
both the assistance exercises are helping the main lift. I can barely be bothered to finish abs at the end of a session.
squat speedwork 6x3 50-60% (v easy, warmup)
deadlift 3 sets, ramped
shrugs 3x8
back extensions 3x20
abs 3x8
shrugs and back extensions are pretty easy here, but fit in well after deadlift. again im hitting weak points, lower back, upper back.
now compare those to this session, when peaking:
Squat
130x5
130x5
130x5
Deadlift (belt)
175x3
160x5
140x3
140x3
Deficits - so hard on lower back, rounded to shit
2"
60x5
60x5
1"
60x5
blocks, accidentally a 6" block, meant to use 4"
60x5
100x5
110x5
120x5
120x5
Circuit:
Shrug 60kg 20/20/20
Reverse Crunch 5kg 12/10/10
P Row 60kg 10/10/10
Much more volume, more exercises. Couldnt do this every session. Was probably the biggest session in a 12 week block. Was also eating more.
If you eat more, you can handle more volume. If you are losing weight, need to be even more selective about what exercises you do. If its not helping you achieve something, then you are wasting time/energy. And if you try to do too much, you will see little progress in any area.
this seems long, but im just trying to share what I think about programming with you. I learnt the long way not to do this:
Doing 5/3/1
Squat day
what can I do as assistance?
pause squats, yeah
but I need lower back work, ok ill do RDLs
i should through chins in too
oh but I need to do abs as well, well ill just put some sets in afterwards
I should really do face pulls too though
before you know it you have 5-6 exercises instead of 2-3, because it seems better on paper, and none of them go up as well as they should do.
If you want more volume for shoulders or chest, a good way is to just add a drop set, of 8-12 reps, after your 3x5. say you did 80 3x5, drop to 60 rep out, get 12. Easy way of adding more volume without adding another exercise. Also a good way of increasing your work capacity and ability to handle more volume.
training is going well, what you're doing diet wise is working. When you are happy with lean-ness, I would focus on adding mass.
heres an example of what I mean:
squat 90 3x5
bench 60 3x5, 50x9
chins
lots of energy left, did RDLs 4x10 with 40kg working on keeping lower back arched.
squat 92 3x5
press 45 3x5, 40x8
deadlift 120x5, singles with 70, 5x1
shrugs, 30x10 40x10 50x22, fun all out top set
"cut down on the cardio jackass."
