(skip down if you dont want to see my past lifts/programs and nonsense)
I have been doing a full body program that has been helping me make gains but i dont believe that it is very good. It looked something like this:
A: Bench (Max and then 135 x max for 3 sets)
Two Accessory Exercises (dips and pullups normally)
B: Military Press 3xmax (low reps , usually 2-6)
Rows (DB OR BB) 3x max (in the 6-10 range)
Pullups or DB bench
C: Bench Repetition (6x4 or 5x5 with ligher weights, using speed)
Pullups or dips
Obviously, this program was not very good but i decided to stick with it because i was making decent gains and because i am a begginer and it was working. I got my bench up 45 lbs and my military press stayed pretty much the same, maybe went up 10 lbs. My squat went up 20-30 lbs, which is pretty good because i started this program after my knee was injured which had prevented me from working out for around 3-4 months. I wasnt able to do more then 2 pullups, now i do wide grip for sets of 10.
Now i want to change my program to something more effective because i dont feel as if this program is cutting it. I am still a beginner and have only been lifting seriously for a year and a half or so. ( i have been lifting for 2 years but the first year was just bench and curls, as you can tell from my bench to squat ratio)
My lifts and goals:
Bench 175x2 (decent form, no bouncing)/225x1
Military Press 3x5 90 lbs/135x1
Squat 3x5 165 lbs with strict form/225x5
Deadlift (dont do very often but i'd say around 225 lbs with not very good form =)225x10
Row 3x8 115/135x10
Pullups Wide Grip 1x10, 1x7 (After fatigue)/2x10-15(stay the same would be fine at my higher weight)
I am 17 years old at 5'10 and weigh 150-155 lbs. My diet isnt very good but i am working on that.
I am basically debating whether i should do a body part split, push/pull, or wsfsbIII. I am leaning towards wsfsbIII, but i would like to hear your guys' opinions. Thanks.