A Basic Routine

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
Bench/Row superset 5x5
Deadlift 5x5
Curls/Back extension situps 3x10

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

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?

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.

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

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.