I'll tell you what I tell the underclassmen wrestlers. It's worked for me and I have seen it work for others.
Everything you do have a spotter, and do 5x5. You will get bigger and stronger. The first 3 reps you should do on your own. The 4th one should be hard, the 5th one you should definatly need help getting up, make sure your spotter only helps you with the bare minimium of effort.
When I spot someone and at the end of 5-10 reps they can't get it up I put two fingers under the bar and make them push with absolutly everything they have.
Do a burnout set of light weight afterwards to keep your defintion.
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