need critique

[uusipaavulnieni]

I am doing this for about a month, it is not giving a lot of progress, but I hope it will. What to do with sets and reps. I want to train to be strong. I wnt to ge generally strong, expecially in squat, deadlift and Standing barbell press.
So I need advise-is it good and will give results. Usually if I write for example 2X8, the first set it is 8, but second it is at least 4 ond max 8(weights aren't the same).Every time I try to pull my max on the second lift. I am 19 years old and weight 200 pounds. I started weighttraining only half year ago.

Mon: Morning 7 am
Millitary press 3X4
Clean 2X4 or Clean and Shoulder Press 2X4/ Extra Military press 2X5 + Behind neck press 2X5
Snatch 2X4 + squat with weight over head 2X4(I have done them only few times) or not doing it
Pull ups with bloks 2X8 + Pull ups with extra weight/ or not
Barbell Bent-over row 2X8/ Seated row 2X8/ Dumbell Bent-over row 2X8
BArbell shrug 2X8/ Barbell upright row 2X8
Bicep Barbell curl 2X8 + Tricep cable pushdown 2X8 / Triceps Dip with extra weight 3X6 + Tricep pushdown 2X8
exercises for grip strenght

at 12 am
Cardio- fast running- about 3km
Speed exercises
BAsketball or voleyball

THuesday
at 7 am
Seated millitary press at about 30-45 degrees 4X5
Front squat 3X5
V-squat 2X5
Standing Dummbel press 2X5/ Dumbell snatch 2X5
LAtheral raises 2X8/ Front Latheral Raises 2x8/ Lying dummbel flyes 2x8/ Dumbel pullover 2x8
Leg press 3X8/ Barbell Lunge 3X8/ Hip extensions 3X8 + Leg extensions 3X8
Standing Calf raises 3X10/ Standing calf raises 3X10

at evening or in next day
fast running 3 km
Sprint exercises

Thursday
at 7 am
Seated dummbell press 4X6
Deadlift 3X5
RAck pulls 3X5
LAtheral raises 2X8/ Front Latheral Raises 2x8/ Lying dummbel flyes 2x8/ Dumbel pullover 2x8
exercises with Kettlebell
ABS exercises

Saturday at evening
seated millitary press 45 degrees 4x5
Full squats 3X5
Squats 3x5/ Full HAck squats 2X5
Romanian deadlift 3x5
LAtheral raises 2X8/ Front Latheral Raises 2x8/ Lying dummbel flyes 2x8/ Dumbel pullover 2x8
BAck extension with extra weight 4X8

Sunday morning
Long run about 15km
ABs work

I do yoga every day before sleep and sometimes some push ups.
should I do step-ups or core crushers or good mornings? Should I try to do one leg exercises or sometimes one arm deadlift?

[vhalros]

Your work out seems to have an awful lot of isolation exercises, and an awful lot of exercises in general. Probably too many. Also that is quite a few days a week to be doing heavy lifts. You seem to be a beginner, so what not read the eBook (it should answer most of the obvious questions) and try the Strong Lifts 5x5 program?

After you read that, and if you have questions, feel free to ask for advice on the forums.

[atypical1]

There's a lot of questions that need to be asked and answered with regard to your goals and why you chose this particular workout. I'd say to start with SL right now and see how you like this workout. But that's a pretty simple answer to give. I really like simple workouts though so I'm really biased.

Frankly success with any workout is all about commitment and consistency. Part of consistency is consistent progress. Are you adding weight to your lifts every week? Are you going to the gym 3 days a week every week?

If you haven't done so already I'd read the SL eBook as there's a lot of great information in there about the fundamentals of strength training. Once you've done that then come back to the forum with specific questions. I think you'll find that approach to be more productive.

james