OK I will be very blunt. Maybe get a lot of flames and some coaches angry by what I will tell you but here it goes.
The issue goes like this. You are young and natural. Most articles you read are geared with people who are taking tons of supplements, sleeping perfectly and doing everything right. Sounds reasonable? Hell no.
The variables that you need to control are simple.
Issue 1. How much weight is on the bar
Issue 2. How much food I am eating
This will determine all your intensity. You can beat yourself with all the weights in the gym, but if you are eating like crap you will gain too much fat.
Remember the old FITT
Frequency (days of week)
Intensity (% of max)
Tempo (how you work your reps)
Time (total workout duration)
Stimulating the muscle has to do with total tonnage of the workout. Take for example your
Day 1 workout (with the guidelines you mentioned):
A1 BB Squat
A2 Lying Leg Curl
B1 BB Bench Press
B2 Chest-Supported Row
C1 BB Curl
C2 Tricep Pressdown
D1 Weighted Sit-ups
With the following rep scheme
Set A total 5
Reps A total 3-5
Volume A=15-25 reps
Set B toal 5
Reps B total 12-14
Volume B=60-70 reps
Grant total 75-95 reps
Assigning that into the exercises. Since you didn't assign data for the C ones
A1 BB Squat 75-95 reps
A2 Lying Leg Curl 75-95 reps
B1 BB Bench Press 75-95 reps
B2 Chest-Supported Row 75-95 reps
C1 BB Curl 75-95 reps
C2 Tricep Pressdown 75-95 reps
D1 Weighted Sit-ups 75-95 reps
Total workout volume 505reps ~ 665reps
And that is only for 1 day!!!
compare with Chad Waterbury's TBT (just a random example)
Workout general guidelines
Total volume 90reps
Even if I was to include his general parameters it comes to:
Exercises per Session: 6
Sets per Muscle Group: 2-4
Reps per Exercise: 5-18
Rep total: 60reps~432reps
Your Total for day 1: 505reps ~ 665reps
TBT day 1 total: 90 reps
Less reps means you need to increase the strenght even more. The volume will come later.
Regarding the squats it's a different story. For additional info on some recent standards please read:
I also use the ones from Practical Programming which is a great book i recommend you to read for future reference:
I will use the 198lb standards
These numbers are for the 198lb lifter. The reps are to be done with full control of the bar and proper form. No jerking, bouncing or imbalance.
So in your case squat of 295 equates to just intermediate. For that case strenght training should be done 3 days per week. When you get to the advanced stage then you start playing with more volume and frequency.
I am not saying don't experiment, but take it easy on the volume and focus only on the compounds while making the assistance either on 1 day or at the end of the week.
I'm tired...talk later