talo recommended me this program
http://www.geocities.com/elitemadcow...Linear_5x5.htm

and after 3 days ive raised my squat max from 135 to 190 easily, bench is up from 95 to 135

when i worked out just 1 area a week like monday was legs, wednesday back , ect, i felt like i wasnt getting any stronger i would do the same weight every week. i recommend a full budy ruitine, but thats just me going from what ive learn, and im not pro at this by far..

also you should probaly eat more meals a day

just my advice, im sure the more experienced people will chip in soon tho