Well, I’ll speak in terms of what I’m capable of right now. You may find it interesting/helpful. Right before I began a (modified) Chad Waterbury program I power cleaned 152.5 kg. for a single. Did some sets for reps with 130 kg. I started a high frequency program about 5 weeks ago and am doing the 10 sets of 3 reps with 60 seconds rest approach.
Gotta tell you it’s killing me. Hardest I’ve ever worked in the gym. Backing off on the weights was tough mentally. But, you just can’t handle really heavy weight for this kind of volume. I soon realized that my goals are different right now (get stronger, leaner, better conditioned overall - hence the high frequency program).
When actively competing in O-lifting it’s singles, doubles, some triples all the time. Lots of rest, etc.
Anyway, last night I did power cleans from blocks (bar height right about the knee). I took 120 kg. and performed 10 sets of 3 reps, 60 seconds between reps. I was drenched.
I then moved to incline dumbbell presses paired with chest supported dumbbell rows (both with 100 lbs. dumbbells) for 3 sets of 10, 60 seconds between pairs.
Then paired front squats (125 kg.) and weighted chins (bodyweight 211 plus 15 kg. disc) for 4 sets of 6 reps, 60 seconds between pairs.
Just relaying it because I’ve noticed pretty substantial strength and conditioning gains in just 5 weeks. My poundages have gone up consistently and the workouts have gotten easier (yet still BRUTAL). Try working with lighter weights in a 5 x 5 or 8 x 3 program. You’ll see your poundages increase. In any event, 225 at your size is good. If I saw someone do that in the gym I’d approach them about trying O-lifting.