OK, decent thoughts. I finally went for this
Day 1 ohp/ seated row alternated . Deadlift.
Day 2 bike 1 hour
Day 3 bench/ pull downs alternated. Deadlift
Day 4 bike 1 hour
Repeat but Saturday off, so 3 weights, 3 bikes, one rest day. Then the cycling question. Well this is still a work in progresss but I quite liked the Wendler 7th week protocol so this is my version. 6 weeks (18 deadlift sessions) of the bear, building up volume to the max (which I take to be 24 back off sets) before upping weight. Might not even up the weight at all given that condition. Every session i will do more volume even if it means dipping into triples and doubles. Then one week ( 3 deadlift sessions ) of PTTP style, just the two top sets. Repeat until the wheels come off.
Why seated row - I have one bar, I plan on doing ohp/row as an alternating pair on a tight timer, something like 50 seconds, I cannot be bothered to unrack the bar, change weights, do barbell rows, change the weights re rack, do ohp in that time frame (or any other...) but I have a pulley row machine. Plus I read barbell bent over rows are harsh on the lower back and I am already hammering the area. But if you like - bone idle disgrace.
Bike set up - yes, have it set up as you say, outdoor road bike. I have planned out a few one hour routes and will rotate through them. One hour bike is not a great challenge for me, and I won't be trying to PR or anything.
Random thoughts - seems to me that the first set, the heaviest is not particularly important, no need for it to be a 5rep max, the feast here is the multiple back off sets. In one sense the first set or two is an "over warm up". I dont know if my approach focussing on getting the volume up to 24 back off sets on all the moves is one recommended, but I fanc the challenge. At this point in my life (55) I am not really chasing 1rm but I do like endurance/work capacity stuff. I take it the bear is more a bodybuilding type protocol, and maybe at my age upping the food etc is not a great idea, but at the moment I am pretty lean and depleted from the running programmme I just completed (One of the coaches on the garmin forerunner 45 if that means anything to anyone) I am thinking that this might be an annual plan, spend winter mainly running and the rest of the year mainly lifting, but, one step at a time.