Switch to 3x3 of three, and drop the Friday workout altogether.
Your workout should look like this:
Monday:
Oly squats: 3x3
Bench: 3x3
Rows: 3x3
Wednesday (or move this workout to Thursday if you'd like, I usually did)
Light Oly Squats (70% of monday): 3x3
Deadlifts: 3x3
Military Press: 3x3
Chins:3x3
If you get all 9 reps, go up 5-10 pounds the following week. Do this for about 3-4 weeks.
Quote:
Volume Phase 4 weeks
Deloading Period 1 week
Intensity Phase 4 weeks
Mon......Volume Phase...........................................De load/Intensity Phase
Squat.......5x5................................... ..............................3x3
Bench.......1x5................................... ..............................1x3
Row.........1x5................................... ...............................1x3
Wed......Volume Phase...........................................De load/Intensity Phase
Squat.......5x5 with 15-20% less than Monday.................drop this lift
Deadlift.....5x5.................................. ...............................3x3
Military......5x5................................. ................................3x3
Pullups.......5x5................................. ...............................3x3
Fri.........Volume Phase...........................................De load/Intensity Phase
Squat........1x5.................................. ..............................1x3
Bench........5x5.................................. .............................3x3
Row...........5x5................................. ..............................3x3
*5x5 & 3x3 = warm up to working set weight
**1x5 & 1x3 = pyramid weights through 5x5 or 3x3 with the final set being target set weight
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