cheers... you look in great shape but I'm not surprised with the volume of work you do every week! I couldn't keep up
I started powerlifting this year so going to pursue that... training is adjusted to suit but its pretty close to how I was training anyway... just more volume/weight
every session starts with a lower body heavy compound movement (squats, deadlifts, cleans etc)... this usually takes up half the session, coupled with some assistance movements... (box jumps, good mornings, back extensions, RDL, lunges etc)
then followed by a couple of upper body heavy compound movements... usually alternating between push, pull (bench press, overhead press, pull ups, rows etc)
lastly I do some isolation and prehab stuff... if I have time/energy... usually a combination of light dumbbells and cables (face pulls, reverse flyes, laterals etc)... mostly for the shoulders
every now and then I do some brocurling