Help with my routine(lower and core mostly)

C

cps

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My goal right now is to try and get 20lb of lean on me, but another huge goal of mine is to increase my vertical. Currently i am 6'4 200lb with somewhere a bit above 161 lean weight, and my vertical is a measly 18 inches or so.

I dislocated my shoulder about 2 months ago and while its not back to 100%, for the most part I have no problems doing most my old stuff (though im scared to ever bench with dumbells again and my left arm cannot stabilize heavier weights with dumbell military press, so ive been keeping the weights low there).

Lately I have been able to get to the gym as many times as I want a week, so my schedule has pretty much been upper,lower,core and repeat. Randomly Ill have a day or two off a week when I have other things keeping me from going to the gym.

Upper:
Bench 3x8 165lb
Incline Bench 3x8 125lb
Lat Pull 3x8 110lb
Military Press(just started using barbell instead of dumbells) 3x8 30lb dumbells
Shrugs 3x12 55lb
Preacher Curls 3x8(every other upper workout usually) 60lb
Curls 3x8(the ones sitting with my arm against my leg) 25lb
Tricep Pushdowns 3x8 40lb
Skullcrushers 3x8 20lb

Lower:
Squats 3x8 185lb
Leg Press 3x8 330lb
Lying Leg Curl 3x8 (hamstrings) 100lb
Seated Calf Raises 3x15 135lb

Core:
Deadlifts 3x8 (Just started trying these with light weights to get it down)
Power Clean 3x8 (not really sure of a comfortable weight yet)
Upright Row 3x8 80lb
Back Extension 3x8 160lb
Then I will do Ab stuff, but I really dont do much and have nothing set.

As you can see I really don't know the best stuff to do for my lower body and core, especially when trying to gain speed and vertical jump. So far I have just been trying to build a base of lower body strength, but I think its time to start incorporating other things too (my legs are still skinny, but dont look like sticks anymore). If anyone has any advice to help me towards my goals it is appreciated(especially on lower and core stuff, but upper body advice is welcome too). Thanks in advance.

BTW Ive been getting over 3500 calories, 250g protein a day, the calores are 24% from fat, 48% carbs, 28% protein. Is that alright?
 
dont bother with back extention, deadlifts will cover that area, also add all shoulder work and trap work to your deadlift day or you'll just be working them twice.
 
If/when you start doing heavier deadlifts you may want to have a day of rest between the leg day with the squats and the core day with the deadlifts OR put the squats and deadlifts on the same day. Is there any reason you put the deadlifts on the core day by the way?

For your vertical I would suggest jump squats, try them out with your body weight first, once you get the hang of them slowly increase the weight like with ay exercise.
 
I just put the deadlifts on the core day because I figured id have a big compound lift on each day (bench, squats, deadlift). Moving shoulders to the deadlift day seems like a good idea, the power cleans definately worked my shoulders. And I will try to split the "core" and lower days with the upper to give my legs a rest I guess? And is a jumpsquat just like squats but with low enough weight to where you can explode upward and get off the ground?
 
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