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Still killin' it, great work!

Here is how I would do it.... Monday: Squat -Low Back -Glutes/Hams -Abs -Quads (optional) Wednesday: Bench -Chest/Shoulders (some type of DB press for reps) -Lats/Upper Back -Rear Delts -Triceps or Biceps (optional) Friday: Deadlift -Glutes/Hams -Low Back -Abs -Lats/Upper Back (optional)...

This is just kind of a natural part of weight lifting, your gonna hit some walls once in awhile as a natural lifter. You just need to keep up on consistency, train hard and eating big. I wouldnt swap out the bench for another exercise. Instead you could try switching up sets and reps...

I agree with Salvatore, Rows will work your rear delts to a degree. Also Face Pulls and Rear DB Laterals... Seated DB Power Cleans are another good one for your upper back. Other than that, you may need to gain more overall mass or its just a certin muscle that takes longer for you to develop.

As far as deadlifts, I personally set the bar down between each rep and reset form. I dont believe in "touch n' go".

Nice job, keep up the hard work!

Tuesday, May 13th. 2014 Week 6 - Max Effort Squat/Dead Deficit Pulls 3" 135x3 165x3 195x3 225x3 255x3 275x3 New 3RM GHR's 4x10 w/ 25lb plate Weighted Sit-Ups 4x10 Back Raises 3x10 w/ Med. Ball behind head

Sunday, May 11. 2014 Week 6 - Dynamic Effort Bench Press Bench 45x5 65x5 75x5 85x5 ------ 6x3 x 100 (60%) 1x1 x 120 (70%) 1x1 x 135 (80%) 1x1 x 150 (90%) Rack Lockouts 125 x 3 155 x 3 175 x 3 +10lbs PR DB Incline Press 20's x 10 25's x 10 30's x 10 35's x 10 40's x 10 Chest Supported Rows...

Friday, May 9th. 2014 Week 5 - Dynamic Effort Squat/Dead Squat 45x5 95x5 115x5 135x2 ------- 8x2 x 170 (60%) Deadlift 135x1 +chains 165x1 +chains ------- 8x1 x 190 (60%) +chains Leg Press 4x10 DB Side Bends 55 x 10 65 x 10 75 x 10 Hanging Leg Raises w/ Bent Knees 3x10

Tuesday, May 6th. 2014 Week 5 - Max Effort Bench Floor Press 45x5 65x3 85x3 105x3 125x3 145x3 155x1 165x1 5lb PR Pull-Ups 10,6,5 x BodyWt. DB Front Raises 4x10 Elbows Out Tricep Extensions 10's x 10 12's x 10 20's x 10 20's x 10 Hammer Curls 3x10

I've actually never had a wet dream, or not that I'm aware of. Sure your not just waking up sweaty?

Impressive Lifts, Keep it up!

Hard work pays off, congrats!

Good work, keep killin it!

Sunday, April 4th. 2014 Week 5 - Max Effort Squat/Dead Deficit Pulls 3" 135x3/3 165x3 195x3 225x3 250x3 280x1 290x1 (15lb PR!) *Once again pulls felt strong, actually surprised myself; 280 and 290 went up fairly easy. Guess I'm doing something right! :D GHR's 4x10 w/ 25lb plate DB Step-Ups...

Saturday, May 3rd. 2014 Week 5 - Dynamic Effort Bench Bench 45x5 65x3 75x3 85x3 ------ 8x3 x 100 (60%) Rack Lockouts 115 x 3 145 x 3 165 x 3 (+5lbs) PR DB Incline Press 15's x 10 25's x 10 35's x 10 45's x 10 +5lbs PB Chest Supported Rows 4x10

Thursday, May 1st. 2014 Week 4 - Dynamic Squat/Dead Squat 45x5 95x5 115x5 135x3 ------- 8x2 x 155 (55%) Deadlift 135x1 +Chains -------- 8x1 x 170 (55%) +Chains (around 60lbs) Leg Press 4x10 *Wanted to switch things up and give my posterior chain a break from SLDL. DB Side Bends 60 x 10 70 x...

Tuesday, April 29. 2014 Week 4 - Max Effort Bench Floor Press 45x5 65x3 85x3 95x3 105x3 115x3 125x3 135x3 145x3 *Took smaller jumps to get some volume in and left a little gas in the tank. Pull-Ups 10,6,4 x BodyWt. DB Front Raises 3x12 Elbows Out Tricep Extensions 10's...

Nice rep PR! Don't worry, you add weight each cycle to your "training" max, so more PR's are on the way!

2-3 times a week is fine. If your feeling beat-up or need more recovery time, cut it down to 2x a week.