I haven't been doing squats or deadlifts as part of my normal routine, and I've just been doing 3X10 reps and not maxing out (not much help I know). I can do 3 sets of 10 reps of 85 lbs. pretty comfortably on the bench, and 170 lbs on the leg press. I can usually make it to the gym at least 5 times per week, so I don't really have many constraints. Also, not sure what a power cage is.