This helped me significantly:

https://www.strongfirst.com/the-fighter ... revisited/

Barbell Hack Squats instead of Squats. I do these as I do not have a Squat Rack at home. Floor Press instead of Bench Press. You basically lay flat on the floor and conduct the same movement as a Bench Press. Pavel loves them. You may ask how do you get under the bar? 20kg plates usually allow enoug...