As Dangling said, once you become a bit intermediate, it is better to do 'splits' where you split up the muscle groups on certain days of the week with rest days in between.

Lear Flyer, yes split training is good. Thats good you listen to your body and dont over train. Those rest days do make a huge difference. Do note that rest days can be active rest where u do gentle cardio. It all depends on your ability to recover and how intense you are training. Your CNS will be really taxed from doing compound lifts such as squats, deadlifts .

Dangling , those are great stats. Keep up the great work. I do hope to compete in 1-2 years. I will imagine at 220, you will find it pretty tough to get in a cessna.

Its so amazing how the layman always ask " how much do you bench" when i think the best test of strength is indeed the deadlift.