Use the wsb Barbel method !
But do 3reps one the max effort days
You should also reduce the volumen of the other exercises to avoid to much weigth gain an affect recovery.
Or you do complex set training !
2 times a week
Example mo: Chest and back
3 sets of
Max effort chest exercise (3reps)
speed close grip bench press dynmic effort exercise ( 3reps under 3sekonds)
3 sets of
Max effort Back exercise (3reps)
Speed pull exercise (3reps under 3sekonds)
Other upper body exercises 5- 20 reps (chose a rep count) 5 reps is more mass 20 is more endurance ..... and do not go to failure!
One vertical pushing
One vertical pulling
One horizontal pushing
One horizontal pulling
gripp training (very hard)!
Max effort and dynamic effort for legs 3 supersets
Example max effort deadlift and speed squat
Leg exercises ab exercises and lower back exercises
1)Speed punching or kicking against a speed ball or a heavy bag
build yourself a huge sandback which has the maximum weight of your weight class! Take the objekt and throw the objekt across the room , lift it up ,etc. controll it and practice with it.
I hope you get the idea!