Help with lifting programming?

[Kaazsz]

I want to squat 3x a week, and improve my overhead press (military press, press, fucking hell whatever you want to call it! >.< ).

But I still want to include deadlifting, bench press, and back work. But see, the thing is I'd like to hit the other parts of my body twice a week, to take advantage of the fact that you can recover in a couple days and it's more efficient. But I'm not sure how to put it all together 3x a week.

[englisc]

You don't really need to do everything twice a week. Squatting every session is ok as long as only one of them is a heavy squat session, keep the other two lighter, not going for high reps (too much fatigue and soreness, doesn't do you any good) but leave a couple of reps in the tank on these lighter days still working the muscles but not overworking them. Do bench press and military press on different days, and do your back work on both of those days. On deadlift day, do your deadlifts first before you squat - make this your lightest squat day and use the squats as an assistance exercise rather than a main.

So something like this

Monday: Deadlift, romanian deadlifts or good mornings, light squats, leg curls, ab work

Wednesday: Heavy squats, bench press, incline bench (will help a little more towards increasing military press too), barbell rows

Friday: Light squats, heavy military press, dumbbell overhead press, chins, bicep curls ab/core work

That's what I'd do.