Decided to give the 5/3/1 program a go, because I've been struggling to find something that gives me some structure but is flexible enough to meet my schedule and equipment limitations. This looks promising.
Using 90%, these are my "max lifts" for the starting cycle.
Squat - 144 kg
Deadlift - 155
Bench - 103
Seated Press - 41
I'd love to do standing press but ceiling limitations. Oh well.
Warmup - rowing 1.5km, 6min
Seated Press
20 x 5
29 x 5
34 x 5, 10
Dips - aiming for sets of 15
BW x 15,15,10,12,9
Total reps: 61
Pullups - aiming for sets of 10
BW x 10,10,8,8,6
Total reps: 42
