Well I'm 5'11 and about 175 pounds. I have a maybe 3-4 pounds of excess fat that I'm getting off that I gained through having shoulder surgery and not being able to do jack shit. But I've always had strong legs and I've maxed out at 405 on squating. Now when it comes to benching I'm a total bitch. I've always worked with 3 sets of 10 reps. I'd start out with a warm up set of 95 pounds then move to 115 then 135 and then a set of 140. I really want to increase on bench since I do have a really big chest and most guys think I can do a shit load more of weight because of my size. I've researched alot and my routine is a pretty good one except for the fact that it seems to be better doign low reps and more sets and higher weight. I'll post my rountine after I get out of the shower but give me some pointers on what you find has worked for you guys/girls. I heard the 5x5 system works really good.