You ever hear about DC Training? Well, you should have. If not this is the best resource we have found to learn more about. This style of training is brutal & effective.
Chapter 0: READ THIS FIRST: Dante answers questions about DC Training from Ron Harris
Chapter 1: Dogg Pound Training
Chapter 2: Cycles For Pennies Continues
Chapter 3: Suggested exercises for DC
Chapter 4: Extreme Stretching
Chapter 4.5: This is why to "DC Stretch" (Extreme Stretching)
Chapter 5: Random Thoughts by Dogg
Appendix A: Unofficial exercise rep ranges and summary of DC training
To read more check out http://dc-training.blogspot.com/
Squat standards chart
Deadlift standards chart
Bench Press standards chart
By these charts, you should be "advanced" before you consider using Doggcrapp training.
Dante Trudel also runs the supplement company http://truenutrition.com/