Why so much isolated biceps and triceps work (3x10) ALONG with all that volume? You’re no bodybuilder (even that would be too much for them).
Why are you performing diferent variations of deadlifts? [/quote]
Unless I missed something, I don’t see 3 sets of triceps or 3 sets of biceps per week as being too much volume. I think the rest of the program has too much overall volume, but 3x10 doesn’t seem like very much at all. It’s probably the one part of the program that looks in check to me.
And it certainly wouldn’t be too much for a bodybuilder.
i think doing deads 55 (5th rep on each set is failure) and squats 55 ( 5th rep on each set is failure) in the same day may be to much. Im not saying you cant but i no when i use to work my legs i could do that (i didnt work them out with much volume or heavy weight) but now that i love squating and deads i cant do them in the same day or else i feel like im drunk for the rest of the day ( no im not dehydrated i drink a bottle of water per class= 7 bottles.
try it out and see how it works . the best way to see if ur program is going to work is try it and see how ur body feels.
You’re a sprinter?
Do you like the two days off in a row? Personally I’d do this 2/1/3/1, putting a rest day after each time you do ‘Legs!’
Also, I would swap in a couple different compound exercises to get more bang for your buck…
Monday: substitute sumo high pulls for upright rows.
Tuesday: drop the sled leg press and do thrusters
Thursday: change military press to push press.
Friday: swap the leg press for pistols
I like the prone leg curl, but exploding with a lighter weight on both legs concentrically then lowering with a single leg. Otherwise, you could do single leg Romanian dead lifts.
You said you were prioritizing legs and posterior chain, but put down a program prioritizing chest and upper back.
Weird…
I suggest you wait before you start writing your own programs, maybe you never need to do that. Use a professionally written program until you have the knowledge.