Look at Dan John’s stuff. He’s got a lot of pretty simple workouts, and I remember in one article he mentioned at one point in his training he didn’t have access to smaller plates, just 25’s and 45’s, which kinda forced you to get strong.
Go to lift vault (Google it).
In the drop down, go to Program and Spreadsheets
Then go to Powerlifting Programs
Browse there for something you like
If the author makes money by selling the program, buy the program.
Yeah I was gonna say it depends of your strength. Considering you are stronger than your weights, you could look to a powerlifting program based on volume, or even try something else like a powerbuilding one or even a pure hypertrophy one
The problem here is you have essentially have 4 fixed weight bars.
45lb, 135, 225, 315.
And your max squat and max dead lift are well over this.
I’d be tempted to do a simple double progression model on upper body. For example; load 135 on the bar and press until I couldn’t any more. Move to 225 when I thought I could get 5 reps or more.
Supplement with floor press, front lat rises triceps extensions etc.
But the the reps will be too high on the lower body exercises.
However I have roughly the same lower body lifts and I’ve found a max effort front squat with a 20 rep+ back squat set is yielding great results. Lunges and RDL make the rest of leg day.
It’s not perfect having to make 90lb jumps in your lifts but it’s not unmanageable.
20 rep squats are a great thing to program in occasionally, but personally I have always felt that the main effect is a bit of an increase in anaerobic capacity.
You can always play with rest periods between sets as well as rep ranges vs number of sets. Like 45 second rest periods for a few weeks and then 30 second. A lot of triples or sets of 5 varying with the rest period decision. There are a lot of options within your limitations.
When I was buying plates the 45s were hard to get used but 35,25,10,5,2.5 plates were easy. If you can get a 2x35, 2x25, 4x10, 2x5,2x2.5 on top
Of what you have you’ll be run most any program you find given your strength isn’t way over that total.
As far as programs, are you wanting a program that ends with a peak? Or something you can run over and over?
As I think someone else may have suggested, Dan John’s Mass Made Simple might be a good option here. It involves a lot of ultra-high rep squatting combined with complexes for the entire body, as well as days for developing max strength. I have tho think this would do a great deal to increase your work capacity.