Yogi I'd imagine I'm there. Since I am just starting now to go heavier and less reps (4-8) my strength falls off quicker than what 1 rep max calculators tell me. My workout is very interesting I am doing a 2 day split but have 6 different workouts. Working out 3-4 days a week, so I hit everything once to twice a week. Every time I repeat a workout, I aim to do the same weight and increase it by a rep, or go up 5 lbs and do the same reps. I've been doing this a few months and my wife and I have both been able to beat our previous weight or rep every workout.
As I have done in the past, and strongly believe in for my training, body type, etc, I have gone back in forth between high volume (I.e 16 sets of chest on chest day, 24 sets legs on leg day, etc) vs very few sets at extreme intensity, which is what I'm doing now.
So right now I do one exercise per muscle group in each workout, and hit 5 muscle groups a workout (2 day split). So say on flat bench I'll warm up with 135x15, 205x8, 265x4. Then is my actual all out to 100% failure set. So my last set will be 275 til failure (9-10 reps) then I will rest for 15 seconds, and do 275 til failure (3-4 reps) then immediately strip the bar down to 185 til failure (around 12-15 reps) then I do the same for shoulders, triceps, etc. it's beyond a soul sucking experience but it's great. The variations I've done in the past have been great as well, but this is my first time tracking weights and trying to really increase strength. Here's my current split.
Day 1
Biceps - Seated Alternating DB Curls
Forearms - Reverse Curls
Calves - Seated Calf Raises
Quads - Squats (4-8 reps)
Hamstrings - Standing Leg Curls
Day 2
Chest - Flat Barbell Bench (4-8 reps)
Shoulders - Upright Rows - Smith Machine
Triceps - Overhead Tricep push with DB
Back Width - Close Grip Cable Pull Down
Back Thickness - Deadlift (8-12 reps)
Day 3
Biceps - EZ Bar Cable Curls
Forearms - Cable Hammer Curls with Rope
Calves - Standing Calf Raises
Quads - Leg Press
Hamstrings - Stiff Leg Deadlift
Day 4
Chest - Flat Barbell Bench Press (8-12 reps)
Shoulders - Smith Military Press
Triceps - Machine Dips
Back Width - Hammer Strength Underhand Pulldown
Back Thickness - Close Grip T-Bar Rows
Day 5
Biceps - Straight Bar Curls (Free Weight)
Forearms - Barbell Wrist Curls
Calves - Leg Press Calf Raises
Quads - Squats (8-12 reps)
Hamstrings - Lying Leg Curls
Day 6
Chest - Decline Barbell Bench Press
Shoulders - Military Smith Press DB's
Triceps - Lying Tricep Extensions
Back Width - Wide Grip Pull Down
Back Thickness - Deadlift (4-8 reps)