I'm looking for suggestions on a good strength program. Something to gain strength on rather than demonstrate it (i.e not a peaking cycle), based around the squat, deadlift and overhead press. Obviously I trawled the site first, but there's so many it's bewildering.
A bit about me,
I'm 45, 5 ft 8 and 187 lbs. I've been lifting consistently since I was 20, apart from a recent two year hiatus (2012-2014 ish) when I went travelling for a year and then moved abroad. I've been back in the swing of things for 18 months now on mainly a bodybuilding type routine, so I look ok, but am pathetically weak! and seeing all my dusty 45s stacked against the walls is starting to get to me.
I lift at home, can train 3 days a week, have a squat rack, hi-lo pulley machine and an incline bench, well it's actually a piece of 6" x 12" timber on the floor with a concrete block under one end, but it's adjustable, take out the block and it's a flat bench. Only works for DBs though.
I like a bit of volume and have a high boredom threshold, so it doesn't need to be fancy.
I tested my squat, dead and press on Friday to see where I am. All done in strict form...
Dead - 330lbs. Failed at mid shin with 352lbs. (150lbs off my best)
Press - 165lbs. May have been good for 170.
Squat - 286lbs. Embarassing! To be fair I haven't back squatted for years having become obsessed with the front squat recently. It felt completely alien, I thought I was going to fall flat on my face.
So there you have it,
Thanks in advance for any replies.