Really excited to see you are getting the itch to compete Rich!! I am of course no programmer, but I can offer you some snippets of what has worked for me so far, which may be of help considering we are both Geezers. Firstly, I think squatting 2X per week is a must for you. Having experienced JB's routine now for 7 weeks, I have discovered doing heavy squats and backwork every week to be too much. Thus, JB is going to have me squat heavy w/light backwork one week and then flip it the next week. For you, you could do that and then add in some variation of squat in every week. I am also doing heavy bench 1X per week along with a bench aux session (blood flow type of work). I will also be doing some light backwork once per week. On my heavy days, he is going to be doing a heavy ramp up instead of static resistance. Again, this has worked in the past for me.
I saw your vids from your last squat sesh of course and I thought your form was solid, especially on a max or near max lift. Just like benching, being my Achilles heel for years has taken alot of time and work to bring up, squats for you will be the same and you will see results for sure.
I am sure someone here will help you get a specific routine going that will work.
My Favorite Part Of Lifting Is Having The Opportunity
Meet PR's: (May 2014) Raw Natural
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
Squat: 495 lbs
Bench: 300 lbs
Deadlift: 520 lbs
Total: 1315 Lbs