Aaron (Powerlifting + MMA)

I've been doing a Squat, Bench, Dead routine for the past two weeks.

Mon. belted squat
Squat 295lbs x5
high bar squat 255lbs x2
deadlift 365lbs x5

Wed.
One hand DB overhead press 40lbs x5 reps x2 sets
50lbs x 5 reps

Friday:
belted Deadlift 330lbs x5 reps x3 sets

Mon.
belted High Bar squat 265lbs x5 reps x2 sets
275lbs x5 reps
Bent Over Pendlay Rows: 165lbs x6 reps x4 sets
185lbs x5 reps (purposely sloppy form)

Wed.
Press 135lbs x1
Push Press 145lbs x2, 135lbs x5 reps x2 sets
bench press 185lbs x5
incline DB press: 100lbs x8 reps x2 sets
130lbs x7 reps

there is a lot stuff I learned. High or Low bar does not make a difference in the depth I hit (I'm still having issues, but stretching has made them better). Wide grip BORs hurt my shoulder. Bench press is kind of a flexibility exercise, I have to use the shit out of my legs for push presses, otherwise it doesn't matter since my sticking point is higher than I thought. I have to experiment with the bar being close to my shins or farther away in deadlifts. My back angle changes with that placement. I think my bad squat session on the first Monday was because I warmed up a little too much. My last warm up set was a triple, and before was sets of 5. Then the next monday I warmed up with more singles and had a better session. Also, for the past month I had been doing more HIT, just working up to a top set that I could do for three sets before, and stopping, just doing the main lifts. That doesn't work. I need some type of volume work too. Not saying 3x5 is volume, but compared to 1x5 it is. So I kept with my 3x5 and added some assistance in the form of 2x10s. like front squats, lunges, or power cleans (for triples). It applies for upper body as well.

Cardio was in the form of walking and MMA. Weight is 195lbs.