I think I might run the Rockwood Athlete (Derek Binford) 12 week powerlifting program:
Rockwood Barbell Programs ? Rockwood Athlete
My only concern is time limitations.
The first workout is here:
Developmental Block W1D1 ? Rockwood Athlete
This whole work up to x1@8 stuff takes me 25-30 mins. It follows by backoff sets for a repeat until @9 or 7 sets. Followed by RDL, GHR (need substitute), ab wheel, and Airdyne.
If I keep rest periods shorter (3-4 min max), I could probably get it all done in 90 mins. But, my intensity will suffer.
Hmm