Thanks... Shifting your goals is an odd feeling but now my goals are going to be fitness and general strength rather than one rep max strength. Will I do more powerlifting competitions? Probably but I just want to keep the wheels turning, as it were!
I'm aiming for two barbell sessions a week (by which I mean squats / deadlifts and olympic lifting / conditioning). Benching will be fitted in when able but a lot of very heavy weighted pushups and dumbbell / barbell rows will suffice both as upper body strength work and as conditioning.
Squat workouts will ebb and flow (weight go up, total reps go down, rest period slightly increase) with a view to upping the total volume lifted.
Deadlifts will all be double overhand and thrown in both as a 'work up to max' and 'EMOM' sessions. Rows will be plentiful and without straps.
With that all said, I've just had a rather stressful week at work including two 24 hours shifts and a weekend on-call with a variety of disasters occurring - I was not at my best heading into today!
Yesterday
EMOM 20 pushups / 10 situps until couldn't complete (5 rounds)
rest one minute
EMOM 15 pushups / 10 situps until couldn't complete (4 rounds)
rest one minute
EMOM 10 pushups / 10 situps until couldn't complete (3 rounds)
So that's a nice 190 pushups and 120 situps in 15 minutes.
Today
ATG paused back squat triples - 105k (should've done 110k but never mind)
30 / 30 / 60 / 80 / 105 for 10 triples - 3750kg lifted.
Rest
Power cleans (70k) x 5 vs Pushups x 20
Five rounds back to back
And done.