Changing up my workouts. rate?

[hijameschung]

Okay, so I've been swimming since November, till mid February on the swim team so I couldn't really work out. Before I swam though I was on OVT, and after swim ended, I continued to start OVT for 2 weeks.
Recently however, I really haven't seen any increase in my strength, I did take a week off, and still no help. So I decided to change up my workout after reading Doggcrapp's method. Today was my first day:

Incline Bench rest paused for 16 reps, static hold for 20 seconds, followed by stretch for 60 seconds
Smith shoulder press (front) for 13 reps, static hold for 20 seconds, followed by stretch for 60 seconds
Skull Crushers for 15 reps, static hold for 20 seconds, followed by stretch for 60 seconds
Pulldowns to front rest paused for 23 reps, static hold for 30 seconds
Deadlifts for 20 reps straight, followed by stretch for 120 seconds


So it was my first time trying DC's method. Honestly, it was very confusing reading DC"s article and I don't know if I got the gist of it right, but please give me some pointers.

tmrw I'm going to work on Bi, forearms, calves, hamstrings, quads.


Thanks in advance, sorry for long post :/