Correct me everywhere I'm wrong.

Background

This is the start of the 3rd month I've been consistently lifting. I lifted since high school but it was on and off. I'm 6'1" and weigh around 190-196 lbs about 15-18% bf.

I'm currently on the Stronglifts 5x5 program and my lifts next lifts look like this:

• Squat: 270 lbs
• Overhead Press: 120 lbs
• Deadlift: 290 lbs
• Bench Press: 195 lbs
• Barbell Row: 150 lbs

When I first started, my goals were (by the end of 2015):

• Bench: 2 plates (225 lbs)
• Squat: 3 plates (315 lbs)
• Deadlift: 4 plates (405 lbs)

but I've revised them to:

• Bench: 2 plates (225 lbs)
• Squat: 3 plates (315 lbs)
• Dunking: Dunking with the ball in my hand (I can touch below rim if I jump with the ball and without the ball I can grab the rim)
• Bigger Chest, Triceps, Biceps, Abs, Shoulders, Thighs, Calves, and everything else

Current Plan

Up to today, my plan was to workout MWF with the stronglift exercises then do extra ones Tuesday, Thursday, and Saturday. The T/Th/Sat workouts were something like this:

• Front Squats
• Bicep Curls
• Tricep Pull downs
• Calf Raises
• Power/Hang Cleans
• Ab stuff

The reason I'm changing my workout strategy is:

• I saw a video explaining why volume is more important than intensity for increasing muscle size

• I read stronglifts FAQ that states "That means just Stronglifts 5×5 isn’t enough to get “bulky”

• I found a post on "Strength, Size, and the Truth About Rep Ranges" that explains (basically) that Heavy weight (85% 1RM) 5x5 is mainly for strength increasing and 70-75% with 9-12 reps is mainly for increasing size.

In other words, I was training to be a power lifter while I wanted the body of a body builder and was confused when I wasn't getting the results I wanted (dunking wise and aesthetically also).

Future workout plan

With my new goals in mind, I've decided to create a personalized workout plan to help me reach them. Granted, I do not know much about weightlifting, workout plan making or exact macros, but with what I researched and common sense and my goals in mind, this is what I came up with:

Monday:

• Squat 5x5

• Mid-Thigh Pull 5x5

• Bench Press 5x10

• Calf Raises 5x20

• Tricep Press Down 5 (mins straight or till failure)

Tuesday:

• Calf Raises 5x20

• Diamond Push Ups 100

• Ab stuff

• Tricep Press Down 5 (mins straight or till failure)

Wednesday:

• Squat 5x5

• Mid-Thigh Pull 5x5

• Bench Press 5x10

• Calf Raises 5x20

• Tricep Press Down 5 (mins straight or till failure)

Thursday:

• Calf Raises 5x20

• Diamond Push Ups 100

• Ab stuff

• Tricep Press Down 5 (mins straight or till failure)

Friday:

• Squat 5x5

• Mid-Thigh Pull 5x5

• Bench Press 5x10

• Calf Raises 5x20

• Tricep Press Down 5 (mins straight or till failure)

Notes:

I'm still working on the weights for each set.

Some studies have even shown that in reference to our primary goal, increasing rate of force development, the mid-thigh pull is better than the power clean. A 2011 study published in the Journal of Strength and Conditioning Research compared the power clean, hang clean, mid-thigh pull, and mid-thigh power clean. The comparison showed the mid-thigh pull to be the superior means of increasing rate of force development.

With this workout plan I hope to increase the power in my legs helping me jump higher and overload my triceps and chest (a bit) while strengthening my core.

Supplements and Diet

I've switched from Six Star protein Powder to Gold Standard whey protein (thank you Dad).

I'm contemplating buying Creatine but don't know if it's worth it.

I take 1 of each in the morning: Zinc 50 mg, Vitamin D3 - 5000 IU, Magnesium 250 mg.

I don't really count my calories, but what I usually eat is:

Breakfast: Plate full of eggs with bacon

Lunch: Chicken breasts/Steak/Ham/Pork (whatever our cafeteria has), beans, green beans, Rice, Cornbread

Dinner: Chicken Breasts, Pork, Chick Fil a Spicy Chicken sandwich

With this all being said, is this the proper way to go at it? By still squatting and Mid-Thigh pulling heavy-ish I can work on my strength and power while keeping my arm and bench weight medium but reps high, I can work more on volume and increasing my size there.

Should I just follow Greyskull LP instead of this?

Thank you for your time reading and have a blessed weekend.