To save you some sanity trying to figure it out—since I have been making it up as I go along—I'll summarize the period from my mock test (12/17/21) to now:
- I started out with too little volume, doing single x5 sets for Squat and Bench, 1x5 sets for Press
- Instead of deadlift, I started alternating Haltings & Rack Pulls at too light of a deadlift weight if I was training normally, but it sure saved my back as I started snowboarding several times a week.
- After a couple of weeks, I started adding backoff sets to Squats and Bench and went back to 3x5 for Press.
- Volume and Intensity (the lack of) negatively impacted my Presses, so I started 2x/week (or more), alternating "Volume" (3x5) and Intensity (1x5) days.
- I was getting greedy with my Haltings & Rack Pull Intensity while neglecting Volume (Light and Medium pulling days), which strained my lower back, necessitating a reset.
- A trip put a week+ hole in the training, so a slight reset (~2% for the presses, ~3% for squat, 10% for pulls) worked well.
- Continue.
So it has been 3 months of not training each lift (or variation) 3x/week. Comparing my last mid-December 3x5 worksets to now:
SQ - 300x5x5 — Current - 305x5 + 275x5x2
BP - 202.5x5x5 (Intensity 212x5) — Current - 210x5x3 (Intensity 230x1x5)
OP - 130x5x5 (Intensity 142.5x1x5) — Current - 132x5x3 (Intensity 144x1x5)
DL - 345x5 — Current - Rack Pull 360x5 (after having worked up to 390x5)
Overall, squat and pull haven't moved much up or down, but the presses are continue to improve, albeit much slower than had I kept up normal training. But I'm also going to be away again next week, so there will be appropriate resets. But the goal, to slow the decay of lift capability while living life, has been successful so far.
As you plan it out, keep up that pressing frequency and intensity. You have a bit more wiggle room with the squat, and more with the pulls.
Keep at it!