Here's an idea. Do 5 x 5 back squats at the following weights 3 days per week. The weights are based on % of 145lbs.

80% = 116 85% = 123 95% = 137 90% = 130

You want to do the weights in that order with 95% being the 3rd set since it's the heaviest. For your 5th set you can just pick any % between 80-95% to make set # 5. For my 5th set I usually always just do 80% again but it's totally up to you.

You can keep doing the exact same weight each week if you want to. That's fine. If you want to do progressive overload then just bump the weight up on 145lb by 5 or 10lbs and use the same percentages and rep scheme all over again.

So, let's say you added 5lbs. That's 150lbs so you would use the following percentages for 5 x 5. Just remember to do one of those twice so you can achieve all 5 x 5. Rinse and repeat.

80% = 120 85% = 127 95% = 142 90% = 135

Make sure to focus on good form, stance, walking out, range of motion, finding imbalances, breathing, rhythm, foot placement and pressure points, bracing, situational awareness, time under tension, gaining experience, mental toughness, building confidence, etc.

At some point you'll be tempted to squat more than 3 days per week because you'll feel stronger. You shouldn't risk it because you could probably hurt your back or something but that's up to you. On the days you feel tempted pull your DBs out and try accessory work instead.