ok so heres the situation...ive been lfitin hard since the begining of summer. ive lifted for about 3 years now, and ive never really gained much.

heres what i want...

i need to get as strong as i can before febuary 20th. i am an "athlete". I play lacrosse and im a defensemen.

bench max- 180
squat max-225ish

i want to raise both by 50 lbs if possilble by febuary.

currently i do somthin like this and i do each day somthin like thrice every 2 weeks

Chest shoulder day:

bb bench- 2x5, 2x3, 1x1
db decline- 3x6
bb incline- 2x6, 2x4
bb shoulder press- 2x5, 2x3, 1x2, 1x1
flys- 3x6
french press- 2x6, 2x4
upright rows- 3x6
dips- 3xfailure (about 5)


squat- 2x6, 2x4, 2x2 1xfailure
deadlift- 2x5, 2x3, 2x1
rows- 3x6
leg extention- 3x6
leg curl- 3x6
assited chin up- 3xfailure
reverse flys- 3x8

i have fat to work off of. help guys!