A Basic Routine

Training Beginners
1

Hello, I’m a long time reader and lurker but I don’t post very often. Basically my stats are as follows:
I’m 17, 5’6’’ 64kg/140lbs
Bench: 90kg
Deadlift: 155kg
Squat 115kg
Military: 62.5kg
Bent Over Row: 70kg

Basically I’ve plateaud somewhat and have increasingly limited gym facilities. I can only squat once a week and have bene doing 5x5 (2 warm up sets 3 work sets) and that’s fine.

However, my deadlift is just stuck and DLing twice a week just seems to aggravate my plateau on DLing. I have also plateaud on benching.

My current routine is
Tuesday
Bench/Row superset 5x5
Deadlift 5x5
Curls/Back extension situps 3x10

Thursday
Overhead Press/Pullup superset 5x5
Straight Legged Deadlift 4x12
Hanging Leg Raises 12,10,8,6
Curls 3x6
Rear delt flies 3x10

Sunday
Bench/pullup superset sets of 5/10
Squats 5x5

Because I do BJJ, I don’t really want to gain any weight, which would push me into a higher weight division which I really don’t want to do at all. Therefore, I don’t eat that much. Does anyone have any tips therefore to improve strength without gaining too much weight or advice on my program?

2

You could try decreasing the reps and increasing the loads in your main lifts. So instead of 5x5, do 5-6 x 3. One surefire way to increase strength while minimizing mass is high load, low volume (3x3, 4x4, 2x5) done 2-4x weekly.

3

You might be overdoing it on the DL. Try doing heavy singles once every two weeks. Twice a week is way too much.

4
5

I’d recommend moving to an upper/lower split. On one day, pull heavy for a few sets, then do some assistance lifts. On the other, either pull for higher reps, or squat for higher reps. Pull heavy only once a week.

Something like that. Point is, if you want to improve your deadlift, focus your routine around it.