Going to give 5/3/1 another shot, it was working well for me right up until I got sick so why not stick with it.
20 x 5, – warm up 25 x 5, 30 x 5 and 35 x 5
One arm DB Row
10KG DB x 10 reps each side x 2
Erg…some, display was borked so no idea how long etc