I have this somewhat silly arbitrary goal of getting to DL & back squat my bodyweight by the time I'm 30 years old in July. But after that, I don't intend to stop increasing. If it interferes with flexibility goals, though, those are the most important to me because of dance.
I also feel like it's important to note that MonsterMonster is an itty bitty human being, so 135lbs is pretty significant for her size. =)I mean, I'm giant compared to my figure skating days, but yes, I weigh 117 after I've eaten an entire pot of pasta.
With that background I bet you can eventually get to at least 150-175 on the deadlift, if not a fair amount more! There are two former college cheerleaders at my gym who in less than a year of powerlifting (with no previous background beyond their cheer training) can deadlift 255lbs at 125lbs bodyweight and 345lbs at 145lbs body-weight respectively, so it's definitely doable!
As for flexibility, I find lifting makes me more flexible, personally, although I'm not going to be doing the splits ant time soon!
I have bad hands/wrists thanks to arthritis so I'm not sure I'll get to my 100lbs bench press goal anymore :( But I'm not positive it's a truly important goal, it would just feel cool.
Alright, so I'm finally back and have my deadlift programs and days past in front of me.
Two options. (Do you have bumper plates? Being able to deadlift with the bar at the correct height is good)
Option 1 - raw power
Work up to 80% of your max for sets of three. Then
Week 1: 5 singles with 90% of your max in 5 minutes (time yourself and make sure they're done before the timer is up, but doing worry about doing them every minute on the minute)
Week 2: 10 singles with 85% of your max in 10 minutes
Alternate weeks for 10 weeks. Add 5 pounds a week to your singles if possible. You might not be able to get all the singles when you add weight, but try to get them all the next week. You should be able to add at least 1 rep a week if you're eating enough ( i would expect 5 pounds a week for the first month)
Option 2 - power and physique
Work up to 75% of your max for sets of 3 Then
4 sets of two at 85% of your max
1 set of 8 at 60% of your max
Add 5 pounds a week to your sets of 2, 5 pounds every other week to your set of 8
Both of these have worked well for people I've trained in the past. If you have trouble adding weight to the bar, reassess food intake. Provided you aren't gaining fat, add an extra 150 calories per day for a week and see if it helps.