That's really enough to get such numbers? What rep range would you use with that schedule?
Lets expand on this a bit. This is actually a great question and lets focus on the original poster and not my personal lifts.
What if what I suggested is still too much for him? This is a problem that has become a plague with strength training. Always more, more, more. I have guys at my work constantly come up to me asking my advice on training and I can't count the amount of times I've heard "I'm training 3 days per week and its working great, do you think I should go to 4 or 5 days per week?" What? I just can't grasp the thought process of some people.
We need to understand what we are actually training for. For me I want as much strength and lean muscle I can have(well, maintain at my age) without the process of getting it destroying my ability to perform in my BJJ training and my aerobic conditioning. These 3 physical activities require balance and if I push one much too far the others will get pulled back. The pull back can come by way of physical injury or burnout.
There is just far too much I want to be a powerlifter, olympic lifter, shot putter, 100meter up hill sprint champion, swim to China, climb Everest, and be a UFC Champion in 3 different weight classes. Something has got to give. I have come to the realization that I am never going to be a world champion in anything at this stage, and thats fine. I can still be good, and thats great for me.
Sit down and get a piece of paper and write out your priorities. For me, right now, my main priority is my BJJ training and getting my purple belt. My other physical training has to fit into the puzzle perfectly. If I do too much heavy lifting I'll be too sore and tired to perform in class. Too much hard conditioning, my lifting will suffer and my body will be tired for BJJ. I have found my balance and all things are progressing.
A quote that I use in the book I am writing comes from my cousin and he said "Jeff,
enough is enough, but too much is nasty."