So currently I'm doing the intermediate body building guide. I am interested in both body building and strength training, and I've been making some good gains both strength-wise as well as physique-wise, so I'd like to stick to it.

However, on the main power lifts (bench, deads, and squats), I'd like to put it into a strength driven format. I know everybody on here stresses lifting heavy, and I've noticed in a lot of the journals that people will do like 6 sets with low reps and high weight. So yesterday, for bench, I did something like this:

10 Pushups to get the blood flowing
185 x 6
205 x 3
215 x 3
225 x 3
245 x 6

But frankly I don't know what the hell I'm doing, so any advice would be appreciated in terms of how to ramp up. I used to do 3 sets of 215 x 8 (although i could usually only get 6 or 7 by the last set), but I plateaued there for a while, so I figured lifting heavier would probably help. I put the intermediate weightlifting routine below.

Monday: Chest and triceps

Incline dumbbell press 3 x 8-12
Flat barbell press 3 x 8-12
Pec flye machine 3 x 12
Lying EZ-bar extensions 3 x 12
Weighted dip 3 x 8-12
Rope cable pushdown 3 x 12
Tuesday: Back

Chin-up 3 x 8-12
Deadlift 3 x 8-12
Lat pulldown 3 x 12
Barbell row 3 x 8-12
Seated cable row 3 x 12
Thursday: Legs and calves

Squat 4 x 8-12
Leg press 3 x 12-20
Lying leg curl 4 x 12
Stiff-leg deadlift 4 x 12
Leg extension 3 x 12-15
Standing calf raise 3 x 10-12
Seated calf raise 2 x 20
Friday: Shoulders and biceps

Seated dumbbell press 4 x 8-12
Lateral raise 4 x 10-12
Rear lateral raise 4 x 10-12
Barbell curl 3 x 10-12
Preacher curl 3 x 10-12
Hammer dumbbell curl 3 x 10-12