Currently this is the program that I'm following:
Monday: Squat, Bench or Press, Weighted pull ups
Wednesday: Squat, Press or Bench, Deadlifts
Friday: Squat, Bench or Press, bodyweight rows
For Squat I warm up to a work set of 3 sets of 5 reps, increasing by 5 pounds each time currently at 190#
For Press or Bench (I alternate these so it depends on the day) I do the same thing, for bench am up to 140#, press is at 95#
For Weighted pull ups are I increase the weight by 5 pounds but decrease the reps by 2, so week one 1 I did 3 sets of 10 pull ups with five pounds, then on week two I did 3 sets of 8 pull ups with ten pounds, and week three I did 3 sets of 6 pull ups with fifteen pounds. Now that I'm down to six reps I'm resetting to 3 sets of ten with ten pounds, and keep going like that.
For Deadlifts I warm up to only 1 set of five reps, am currently at 200#. Have hurt myself a couple of times on this lift so am trying to be perfect with the straight back.
For bodyweight rows this is more of volume since I can't increase weight. Week 1 I did a total of 30 reps (3 sets of 10) then did 42 (2 sets of 10, 2 sets of 8, and a set of six) then did 50 (2 sets of ten, 3 sets of 8, and a set of six reps)
...If there is anything I can improve upon please someone let me know. From what I understand once I hit a ceiling (can't finish the workset) I reset back to like 80% of what I could do, then start over again. I'm not sure how many times I can keep doing that though, are there any guidelines for that?