Hi i started going to the gym in July...
I just did what they one kind guy in the gym told me..
Deadlift (Sumo for me)
Do one of those per day add in 2 assistance exercises per exercise (I still didn't when i stopped doing it 2 days ago ) and you'll do fine.
Dont go above 4 reps on Main Exercise - ramp till you crash. Then do the assistance 3-4 * 8
Military press Standing
Close Grip Military Press (More Tricep Work)
Stiff Leg DL
Incline DB bench press
That was my setup, Stallion gave me a Squatathon program I'm currently running - try that out.
It worked pretty damn well suffice to say I'm beyond your numbers (even on that dratted bench press !)can't really hurt to try it
ps: Feel free to ignore this as stated have only been training since July !