Hey, just got an account at t nation.
So the main question I have is how do I up the big three lifts?
How often should I do them, with what frequency and percentage of 1RM?
Some background info:
Monday: Back and shoulders
Weighted pullups (45) 3x7
Rows (either one arm dumbbell or bent over)
Standing shoulder press 3x5 at 115
Cable rows
Front/side raises
Curls
Tuesday: Legs
Low bar squats @ 200 3x5
Calves
RDLs for 3x12
Squats at 135 to failure
Wednesday: chest and abs
Bench 3x6 @ 160
Incline @140 3x6
Dips
Weighted crunches, side bends, weighted leg raises
Thursday: rest
Friday: Hamstrings and lower back
Deadlifts (work up to 1x5, somewhere around 250)
Hip extensions
Leg curls
Hyperextensions
Good mornings
Saturday: High rep upper body
Bench, incline, pullups, rows
I try to work up to three sets of seven on each of the main six exercises I do
So for the secondary exercises (the ones other than the squat/DL/rows/pullups/overhead press/bench) I just do whatever I feel like on the weights for the most part. But the problem I’ve been having is that my squat and deadlift are lagging. I want to bring the big three up to a decent number (300, 400, 200 on squat, dl, bench).
Should I go to Stronglifts or Starting Strength for maximum strength gains? I feel like it might be better because of the increased rest days, but I don’t know if I can recover from the total body workouts every two days.
Or should I keep doing what I’m doing?
What about Smovlov squat routine?
How can I get my squat and deadlift higher?!
Any advice for a noob would be great! 