RE: advice on strength routine please.
I'd base a three day split around squatting on a Monday, Benching on the Wednesday and finally deads on the Friday. All based around the 5x5 system.
Supplement the big three with antagonistic compound exercises, so for squats/ front squats you'd do SLDL, for bench you do some rowing, etc.
Include plenty of grip work too, its fun and really fundamental to being STRONG in the truest sense of the word.