Re: workout intensity?
To go up in your weights, i would recommend changing the timing of your exercise. For example, on benchpress (this is just an example, any exercise is pretty much the same), move the weight down slower, you can even pause at the bottom of the movement if you feel the need to and then push back up normally.
This will definitely demand more out of your muscle fibers and enable your slow-twitch fibers to be more involved. On the long run, you should start to lift more. Also as suggested by others, 5X5 programs are good, even though i feel you hit a wall after a while on them, as with any other programs.
If you need any advice PM me, dont hesitate, i did a few bodybuilding competitions and hopefully can help you as you helped me on cardrunners lol!
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