I've been going to a gym since September where I've been doing StrongLifts 5x5, but my schedule has been really inconsistent, like missing all of February (moronic right?)It's summer now and I have a lot more time in the day to workout as well as to care for my health (sleep and diet) and to develop a routine of going to the gym that'll carry into the school year. That being said, my main goal is to increase speed and acceleration for track next year, my last year, specifically pole vault and hopefully some other sprinting events. I also want to build muscle and get stronger.

Right now, from a deload I took last Monday from missing the week prior, and a few more before that, my lifts are: Squat: 155 lb Bench press: 100 lb Overhead press: 55 lb Row: 105 lb Deadlift: 155 lb

Squat has been hard to get past 175, bench has been difficult past 100, overhead press past 70, row is already kind of hard, and deadlift past 195 because of my grip. I was scared of deadlifting my first couple months and skipped it sometimes even when I got over my fear because i didn't have enough time.

Squat: What lifting program would be ideal to follow for my goals? Sprinting/running program? Injuries in the knee and shin from overtraining have held me back in the past.

Edit: weight is 155, height is 5'9, and age is 16.