To start off, this will be my current routine/goal:
I will be concentrating on the above 4 major movements on a 4-day split resting a day in between (plus 2-3 "accessory" movements on top of each major movements). My goal is to reach the weight listed below at the end of 6-8 weeks. I feel confident I can reach them since I am so close, except for the bench press but we'll see. I've always been weak at bench for some reason.
Current Max Weight and Goal:
Squat: 245 lbs x 6 reps (Goal: 315 lbs)
Deadlift: 245 lbs x 6 reps (Goal: 315 lbs)
Incline BB Bench Press: 195 lbs x 3 reps (Goal: 225 lbs)
Standing BB Military Press: 115 lbs x 5 reps (Goal: 135 lbs for reps)
First up, squat (from 2 days ago).
135 lbs x 6 reps
185 lbs x 6 reps
225 lbs x 6 reps
245 lbs x 6 reps
255 lbs x 6 reps
265 lbs x 3 reps***
135 lbs x 8 reps
(no padding, no belt)
Accessory (showing last set poundages):
Good Morning: 135 lbs x 8 reps
Seated Calf Raises: 135 lbs x 12 reps
***20 more lbs than last time. The video below really helped me get some technique down. Prior to this I needed a belt and a bar padding to squat.