A good workout program that I was doing was the 5 and 5 workout. You do 5 reps of more weight than you'd normally do for 10 reps and you do 5 sets rather than 3 sets. Each set bump up the weight 5-10 lbs depending on how much you are progressing. You will need to figure out where to start and how much you can add each rep. But within a couple weeks you'll be starting off with more weight and be able to max more. I'm going back on it.