How's this routine?

[Thadon]

Mon: Full squats, Box Squat, power press
Wed: Incline Press, Power Clean, and deadlift
Thur: Cardio: Running stairs/hills, Short sprints
Fri: Bench press, Military Press, and seated rows
Sunday: Run Stairs/Hills, Short Sprints, Pylo stuff (Box jumps, bounds, etc). and abs (Crunches, and reverse crunches).

Anything I should add, change around, or take out? I was thinking of adding Russian Deadlifts, Good Mornings, SLDL's, and some curls...
How many sets, and how many reps should I do?
4 sets of 5?

 

[OMEGA]

looks great,

for a maintenance of stringth and muscle mass program.

or for a track athelete.

I personally would run a couple more days of running in there for extra endurance

but thats just me.

do 4 sets pyramid style with every thing

start with light weight then go heavier till failure

 

[diamonddiceclay]

too little lifting in there

 

[Thadon]

I thought so too, what lifts should I add?
And on what days?
So for the pyramid do you mean, Warm up, 5 reps, 4 reps, 2 reps, 1 rep?

 

[diamonddiceclay]

lift 4-6 days a week

 

[Thadon]

So what lifts should I do on Day 4 of lifting?

 

[Thadon]

Anyone?

 

[Thadon]

How's this look?
Monday- Squat/Pull
Squat
Clean
Abs: Crunch, Russian Twists
Light Romanian DeadLifts

Tuesday- Press/Row
Bench Press Or Incline Press?
BB Row
Tricep Extension
Shoulder Raise
Hammer Curls

Thursday- Same as Mon. except:
Abs: Sidebend

Friday- Same as Tues. except:
Power Press (instead of Bench)
Weighted Chins (instead of Row)
Weighted Dips (instead of Tri. Ext.)
Alternate exercises for shoulders and elbow flexors

Set Volume:
For the first two exercises, keep set volume high, ie, 4-6 or even more if need be.

For the remainder, keep sets in the 2-5 range.

Loading and Reps:
For the first exercises, keep loading in the 3-6RM range, then add additional sub-max worksets in the 6-10RM range.

For remaining exercises, use a 5-10RM.

Variation:
If going to a 3RM one day during a given, do a 6RM the next day. Change the exercise each two/three weeks on the 3RM movement (this should be on the same day each week), but try to be more consistent on the 6RM (this should be the movement you wish to increase).

Try to keep the set/rep ranges on the assistance movements fresh each session.

Additionally, each 3 or 4th week, remove the second day of each type, and only lift on Monday/Thursday. Use a 4-6RM and an 8-10RM on the main movements, and remove all assistance work.

What day should I add in Cardio?