First of all, I am not too sure on which forum to post this as this is slightly more than just a typical strength routine question, but Mods - feel free to move this thread to a more appropriate forum.
I am currently taking two and a half weeks off from all my training, while not at Uni, just so that I can rest and let my lower back heal. So in the meantime I would like to design a perfect routine for "strength/power as well as gaining some weight".
On my last routine I was training three times a week + rugby on tuesday/thursday/sat. I started it in September and finished just now gainining quite a bit of strength on all the lifts. I added 6kg according to my bathroom scales, half of which is probably fat because I literally "eat what I see". :
MONDAY - Pull
Deadlift - 2 Sets for warm-up then going heavy on low reps
Wide-Grip Pullup - 4 Sets of about 3-5 reps with a dumbell
Narrows-Grip Underhand Chin - 2 Sets of bodyweight till failure
WEDNESDAY - Olympic Lifts
Power Clean - 2 Sets for warm-up then 3 Sets of triples
Overhead Squat - 3 Sets of 5 with little weight added on to the bar
Power Snatch - 2 Sets for warm-up then 4 Sets of doubles
FRIDAY - Push
Overhead Military Press - 2 Sets for warm-up then 4 Sets of 4-5 reps
Barbell Bench Press - 2 Sets for warm-up then 3 Sets of 4-5 reps
Dips - 2 Sets of bodyweight till failure
Squat/Front Squat(change every week) - 2 Sets for warm-up then 4 Sets of 4-5 reps
Jump Squat - 5 Sets of 3 reps
For my New Year's routine I would like to change some exercises and possibly add/remove some that you recommend/dislike. I would also like to gain some weight. At present I am 6"2 and weigh 89kg with a bodyfat of about 15-22%(rough guess). Ultimately, what I am planning to do is to spend the next two and a half weeks off and just do some cardio once or twice a week. And then when I go back to Uni I want to spend entire January and possibly February just cutting. Ideally, I would like to loose about 8kg weight(I realise that some of that will be muscle loss and thanks to muscle memory gaining it back quickly shouldnt be a problem) in that time and then I will start eating loads again(much cleaner diet than before). As I mentioned before, all that time since September I was eating lots of cakes/junk food and sh*te in general and I am not gonna do that anymore.
I would also like to say that even tho I am doing some form of physical activity 6 times a week, I can manage to spread my gym workout to 4 sessions a week if you think it will be more beneficial.
Also, I'd like to mention that our fitness coach is a c**t. When he was assesing our routines a few months back he said to me "What the fck are overhead squats?" And he made about a million modifications removing jump squats, power snatches and overhead squats and replacing them with things like dumbell curls and calf raises on 8-12 rep range.