Here’s what you need to do: Go deload for a week (just stretch, go to PE, walk, etc), then come back to lifting.
I’d then say follow this program: (adjust as gym access allows, but give 2 days of rest between lower and upper body days)
Monday: Heavy squat/deadlift day
Wednesday: Rep bench day
Thursday: Speed lower body day
Saturday: Heavy upper body day
Now I am going to go give you a training cycle. I want you to follow it to a T if you run it.
Week 1 heavy squat/deadlift day
Squat up to a heavy set of six (leave one rep in the tank, or when you start to grind very hard. Never miss a rep on this day)
Romanian deadlift/SLDL (go pick a type and stick to it) 3X6-10 either pyramid up to the heaviest set or do straight sets. Add weight/reps as you can. Either add weight, or reps not both.
front rack reverse lunges 3X10 per side (ask if you don’t know how to do these)
back extensions 4X12 add weight as you need. You should be keeping an arch in your back, and moving through the hips. The spine should not flex or extend as part of the motion
Dumbbell side bends or suitcase deadlifts (pick one and keep it in) 4X6-8 add weight and reps as possible. The suitcase deadlift you should brace your abs and arch your back and should not bend to the side at all
week 2
squat to heavy rep of 5, leave one rep in the tank
same assistance/accessory exercises. Increase weight and reps as form allows
week 3
squat to a heavy set of 3
week 4
deadlift (conventional or sumo pick which style and keep to it) to heavy set of 6
front squats 3X8
one leg DB romanian deadlift 3X12 per side
back extensions keep the same, or do them off of a 45 degree hyper bench instead
do side bends if you did suitcase deadlifts for the past 3 weeks and vice versa. Keep reps same
week 5
deadlift to heavy set of 5
same assistance/accessor as week 4
week 6
deadlif tot heavy set of 3
same assistance/accessory as week 4
week 7
No main lift of the day
do 3 sets of lunges staying away from failure, 3 sets of back extensions, and 3 sets of hanging leg raises then go do whatever you need for recovery. This is mostly just to get a pump and recover
week 8
repeat what you did on week 1 except add weight. So if you did 200X6 on your squats then you would try to do 215X6 or 220X6. Be mindful of form, and only do what you can lift without your form going bad. This is to ingrain proper form while increasing strength
assistance/accessory work should be from the weeks 1-3 and just increase reps/weight from where you stopped off at on week 3
After this week, just repeat the training cycle
Rep bench
week 1
Max reps with 95, or 115 on bench. Do three sets, and rest 3 minutes inbetween
laying strict tricep barbell exensions, or dips 4X12 stick to whichever one you pick for the first 3 weeks then switch to the other. Focus on the reps for the tricep extensions, and the form. Stay honest, or you can fuck your elbows up.
go do 50 reps of chin ups/pull ups broken into as many sets as you need to do this
bent over rear delt raises 3X20 or db seated cleans 3X15 focus on proper form for the seated db cleans or feeling the rear delts for the raises
3X10 barbell curls
week 2
beat what you did last time
week 3 beat what you did last time
week 4
Do three sets of max reps with a set of dumbbells and rest 3 minutes in between
pick the (or) exercise and go work on it
keep the chins/pull ups in. If you want, go change to a different grip. Once you can get them in 3 sets go try to get 75 reps in as many sets as needed
week 5
beat last weeks
week 6
beat last weeks
week 7
do light dips, three sets of chin ups, two sets of curls, and 2 sets of rear delt raises. This is to get blood in the muscles and to rest so don’t hit failure on anything.
week 8
go repeat weeks 1-7 try using 115 or 135 for the bench for the max reps
Speed squat/deadlift day
week 1
12X2 squats 60% of max keep rest 45s-1 minutes
10X1 deadlift 60% of max keep rest 15s-25s
strict good mornings 3X10 move through the hips, keep chest up, and get a stretch in your hamstring. Never go above 50% of your squat max. You’ll want to start at about 30-40% of your squat max. This exercise has more benefits with strict form than it does with bad form, and is much safer strict.
calves do whatever, no more than 5 sets. This work doesn’t matter
hanging leg raises (weight them as you are about to) 4X10 or ab rollouts 3-4Xas many as you can. Start weighting the ab rollouts/do harder variations as you get stronger. Start with the variation with your knees on the ground.
week 2
10X2 squats 65% of max
10X1 deadlift 65% of max
increase weight/reps for assistance/accessory
week 3
8X2 squats 70% of max
8X1 deadlift 70% of max
increase weight/reps of assistance/accessory
week 4
restart the squats/deadlifts with percentages using the same sets/reps and weights
switch to the (or) exercise
week 5
same
week 6
same
week 7
50% of squat 8X2
50% of deadlift 6X1
leg curls 3 sets 10-20 reps
Heavy bench day
week 1
floor press up to heavy set of 6
overhead press or high incline bench press 4X6-8
pendlay rows or strict bent over row 3X8
DB strict shrugs with holds at the top or trap bar shrugs 3X20
bicep and tricep super set pick two exercises of each and superset them. Keep exercises the same and increase weight and reps while keeping rest low. No more than 4 super sets
week 2
floor press up to heavy set of 5
increase weight/reps of assistance and accessories
week 3
floor press up to heavy set of 3
increase weight/reps of assistance and accessories
week 4
close grip bench press up to heavy set of 6
switch to the or exercise
week 5
close grip bench press up to heavy set of 5
increase reps/weight
week 6
close grip bench press up to heavy set of 3
increase reps/weight
week 7
Do whatever you want as long as it is upper body, you keep the sets under 12 work sets, and you don’t miss any reps
week 8 repeat
After you do two cycles that I outlined, and you have been eating to grow you should be about 10 pounds heavier, and benching about 20 pounds more and squatting/deadlifting 30-40 pounds more. I’ll get some videos up later for form.
For eating: Just add 500 calories from protein/carbs/fat to what you eat. Get a mix of carbs/fats and get at least 1.5Xbw in grams of protein. You want to gain 1 pound of body weight a week.
Also, what exactly did you eat yesterday/today?
I hope you take this advice since it took me about 40 minutes to write that program for you.
By the way, I was also your weight and had similar lifts (I squatted and deadlifted a lot more though) when I did something like this for 12 weeks (this type of training can be done year around, and should be) after getting plateaued hard. I gained 25 pounds on my bench, 30 on my squat, and 30 on my deadlift and 5 pounds of solid body weight when I did it. This works very well.