So i'll start with my experience, or lack thereof. I've been going on and off to the gym (more off than on) for about 5 years now. Never really stuck with it more than a month at a time, but this time, hopefully, it'll be different.
My technique could use tweaking, but I think I have an acceptable base for most lifts and exercises. (still working on the hamstring flexibility for both squats and deadlifts).
My 'stats' are as follows: (probably underestimated and no actual 1RM)
Benchpress: 195lb x3
Squat: 200lb x5
deadlift: 185lb x5
Bent-over Rows: 100lb x6
Dips: bodyweight + 35lb x10
Chin-ups: bodyweight x 12
Shoulder Press: 60lb x8
My normal routine is basically all the above listed exercises (rotated depending on equipment availability and trying to keep some lifts separated to aid with rest.) I also do some ab work and 10 minutes on the cardio machine (ergometer or treadmill).
I'm sure I'm doing something terrible somewhere, but i hope to fix it with your help.