I don't have my notebook with me so no exact measures but your gun will have different harmonics than mine anyway. For 3 gun I use 55gr Campro bullets, whatever brass I happen to find, CCI no 400 primers, and as little CFE-223 powder as will shoot more or less accurately, like 23.5gr. I also load these by volume not weight. With the quantity of ammo used in 3 gun, I try to be as quick and economical as possible. Most 3 gun shooting is fast and close range so that's all you usually need. For the odd precise stage see below.
For accuracy I use 68gr Hornady BTHP Match, Winchester brass, CCI BR-4 primers, and like 24 gr of 4895. I load these individually by weight, and have gotten consistent 3-4" groups at 300m with an M&P-15. C.O.L. for both loads is 2.23" because it just seemed right.