I would split it up differently, either an upper/lower or something like lower/back and then all other upper stuff on another day. Also I think you need to do more for your abs and hamstrings, benching and squatting on the same day is kind of dumb in my opinion, your not going to get as much out of whatever your second exercise is, in this case your bench variation. Good luck
One thing, I would lose the “speed” work for the bench and squat. When you perform those exercises in that manner the majority of the energy you’re putting into the bar is spent DECELERATING it during the concentric…not good. If you’re looking to improve your “speed”, i would recommend performing jumps → barbell jump squats and med ball throws → plyo push ups. or, you could keep the day as it is and perform the lifts at a moderate pace for a sub-maximal effort day
The Soviets found a while back that the best strength gains in the power lifts were made when performing them at a “moderate” tempo.
Tnx 4 the comments guys! I’ll put in some more abs+hamstring work. I’ll rotate my speed bench and squat with the excersizes you indicated to see what benefits me more.
On monday I will rotate every couple of weeks to start with bench instead of squat.
The reason it isn’t a ub/lb split is cause I think it’s boring.
Sorry for my bad language
Do u do deadlifts? posibbly replace the speed day with deadlifts, deadlifts should be with your back work so go with this maybe:
monday: same bench and squat ect…
Tuesday: off
Wed: Back (deads, chins ect…) calfs and bi’s
THursday: Bench and shoulder work
Friday Squats
that way ur still benchign and squatting twqice a week and add in deadlifts, it might not be enough recovery in which case just cancel thursday and put it with friday
