IF YOU DON'T WANT TO READ ALL THE STUFF BELOW, SKIP DOWN TO WHERE I SAY "HERE ARE MY GOALS." Alright, so I've decided, I'm a weak sissy boy. I've lifted weights before, but I don't really know if I'm a hard gainer or an easy gainer. I've decided to move away from the traditional 8-12 reps per set and get into some powerlifting. I want to focus on my bench, squat, clean, and deadlift, and also I'm looking into sledgehammer swinging and grip training. Eventually I want to shift to a program that involves more athletic and explosive lifts, with some sandbags included, but for now I think I just need to pack on muscle and strength. I'm 5'11" and in the middle of wrestling season when I really can't lift weights. The three days that we don't have long, arduous practices, it's either a rest day, a tournament, or a meet. So for now, I'm focusing on slowly losing body fat, working my way down to 6% body fat. As soon as wrestling ends, I'm lifting though. I made another thread about it, but if you haven't read, I'll be training in MMA about 5 days a week, with a 6th day to focus entirely on strength and conditioning. I'll only have two days to lift: Wednesday and either Saturday or Sunday. I know I can't expect as much gains from this as a 3 day a week program, but my main focus is MMA. Here are my goals: ~160 pounds @ 6% body fat (this will require me to put on about 15 pounds of muscle) Bench 1.5x body weight 6x at 80% of 1RM and 4 times at 90% of 1RM Squat 2.5x body weight 6x at 80% of 1RM and 4 times at 90% of 1RM I need goals comparable to that for my clean and deadlift. What's a good amount to shoot for? If you don't feel like doing the math, I *roughly* want a 190 pound bench for 6 reps and roughly a 215 pound bench press at 4 reps. For my squat, I want a 320 pound squat at 6 reps and a 360 pound squat at 4 reps. Here's my problem. I know I should do these lifts to get stronger. But I know nothing about the way I should go after it, as far as reps and % of my 1RM go. What's the best way to do this? So, if you guys could help me put together a 2 day a week program to go after this goal, I'd greatly appreciate it.