Hi Andy, I am an intermediate lifter (exhausted linear progression several months ago) and am trying to organize my current routine (have been working on it for several weeks).

MAIN QUESTION: I have never programmed speed work before and am wondering if my setup (essentially westside based) is reasonable/too ambitious/has any holes. Thank you for your time.

PRs: 340 Bench, 425 Squat, 465 Deadlift
Stats: 6'3", 280

Monday Heavy Upper
- 3 heavy bench singles, with the top usually being a PR attempt. Rotate normal/wide/normal/narrow/etc grip each week.
- 3x8-10 dumbbell bench
- 3x8-10 seated dumbbell press
- 3 sets chins or rows

Tuesday - Heavy Lower
- 3 heavy singles, with the top usually being a PR attempt. Rotate Squat/haltings/squat/deadlift/etc each week.
- 3 sets GHR
- 3 sets weighted sit-ups
- 3 sets weighted back extensions

Thursday - Dynamic Upper
- 8x3 Speed Bench (60-70%)
- 3-5x5 Regular Bench
- 3x5 Press

Friday - Dynamic Lower
- 10x2 Speed Squat (60-70%)
- 10x1 Speed Deadlift (75%)
- 3-5x5 Regular Squat