Noobs, do you or do you not know what your 1RM is. If you don't, then here's my suggestion to you. Take two or three days off training altogether, rest and eat well. When you feel ready, get down to the gym and go for your 1RM in the squats say. To do that you do not perform a million and one rep to get to that 1RM; you just warm up properly and start doing sets of 5, 3, 2s and then the big one. You take plenty of rest in between reps, like 3 to 4 minutes. Once that 1RM in squats is achieved and recorded, go home and eat and rest well.
Take a day off and come back on Wednesday say for a 1RM in deadlifts; then Friday for some bench an dmilitay press. Once all your 1RM are under your belt and recorded, then we can proceed with a program based on your 1RM in the above lifts.
There are few ways of doing this but let me give you a quick example here. Let's say for argument sake that you've squatted 150kg for a 1RM.
Week #1 Squats: 5x5 @ 75% of 1RM = 112.5kg 5 sets of 5 reps
Week #2 ; ; ; : 5x4 @ 80% of 1RM = 120kg 5 sets of 4 reps
Week #3 ; ; ; : 4x4 @ 85 %
Week #4 ; ; ; : 3x3 @ 90%
Week #5 ; ; ; : 4x2 @ 95% etc...
Week #6 ; ; ; : 3x3 @ 80% On Monday. Wed rest, Thursday 110-120% (new PB and a new 1RM)
Like I said, a rough example, but you get the idea. I don't like going to failure and I don't like to fail unless I'm performing a new PB of 110-120 % of a previous 1RM.
Fadi.