Deadlifts bench squats

@Orfeas Onasis I currently train bench and deadlift i do 3x3 3reps by 3 sets. I put squats on hold do i can focis on the other two. My maxes are 110kg bench i havent maxed out on squats in a whole but i am able to rep 100kg and deadlift 130kg all with no equpment. Then i do any acsessory so for bench you shoild do weighted dips pause bench overhead press but i replaced it with hspu. For deadlifts just tempo deadlift pick a lighter weight pause in the middle and at the top the whole rep should last 6 seconds.

@Lucas Torres Thank you for your advice, I already include banded excersises i will try to up the frequency.

@Orfeas Onasis Thank you for your advice, I will try to fit another session in do you think i could handle 6 trainings?

@Simon Imhäuser i can hold a clean one with a 10 kg band for 8 seconds

@Tim Tom first i was holding it with my legs down and at tge side, then i was training to hold my legs in the right position with stradle floor presses then i was doing micro holds so 0.5 to 1 second stradle holds. The whole current routine is 2 sets of max attempts then 3 to 4 sets of 1 to 2 second holds with a really short pause for building endurance since i am exshausted with 1 min to 30 sec pauses. After i do 3 sets of banded stradle holds, then i do negqtives from handstand 3 sets of about 3 to 5 reps then i have stradle planche pushup attempts becouse the tuck puahups were way to easy 3 sets i can get like almost 2 reps without the hold at the top just pressing to the top. After it is freestanding hspu 2 sets and after 3 sets of L sit holds for about half a minute you can also do dragon flag. But i think that the micro holds heleped a lot. Spensing time in the position unassisted will give you a lot of strength.

@Sahaj Sandhu i would suggest getting stronger at pull ups i got my first muscle up when i was at 25 pull ups

@Peter Byggmästar try some fittnes trackers and make custom exercises becouse they ussualy dont have calisthenics exercises

@Pau Sorribas thanks. btw how can i train the back lever? I want to unlock the full version. I think taht it wont take me long i am on the stradle and with planche using simmilar muscles how quick could i get it?

@Pau Sorribas Ok thank you bro, gl with hefesto.