I’m a little confused as to what you want… Elements from powerlifting… well, if you are benching, deadlifting and squatting then there are your elements right there. Here is what I would do. Prioritize your lifts, bench, squat, deadlift. The one you do first will be your weakest lift (not pounds wise, but relative to your goals).
I’ll write up a basic program, then you fill in the gaps, and I’ll take a look at it again before monday. Suppose that the squat is your weakest lift proportionately.
Mon:
A. Max Effort Squat
5 x 5 (or similar)
B. Dynamic (explosive) Bench
10 x 3
do this exercise either on a standard bench, or use CT’s method of using the smith machine with a catch and release technique.
C. Pull ups (hypertrophy techniques) i.e. drop sets, iso-dynamic contrast, accentuated negative, tempo contrast. Pick one.
Wed:
A. Max Effort Bench
5 x 5 (or similar)
B. Dynamic (explosive) Deadlift
10 x 3
If quads are weaker, C1, if Hamstrings are weaker C2.
C1. Lunge, Step up, or Hack squat (hypertrophy)
C2. Frankenstein Leg curl (or GHR if you can do it for more than 8 reps)
Fri:
A. Max Effort Deadlift
5 x 5 (or I prefer 5 x3)
B. Dynamic (explosive) Squat, Box Squat, or Split Jump (scissor split)
10 x 3 (or with split jump, 10 x 4 (2 each leg))
C. Tricep hypertrophy, Skull crushers, nosebreakers, or etc. hypertrophy techniques.
Start with that. You can add a couple more things in, such as chest hypertrophy on Friday, with flyes or something like that. You should be in and out of the gym in a little over an hour.
If you don’t like that program, both CW and CT have some great ones too.
RIT Jared