Sorry to get back to this so late.
First off..that Wednesday, workout is just terrible. All that pressing on one day plus that is following heavyish overhead pressing on day one.
Originally Posted by Flawed
i want to be strong but i would call myself more of a middle of the road lifter, dont care to be cut or a body builder and dont want to be a full blown powerlifter.
I'm not sure if I get what being middle of the road means.
Being a powerlifter means you train to compete for the big three deads, squats, and bench. That's all. Otherwise being "strong" is whatever your particular idea is but it is going to necessitate certain universal things as training progresses whether a powerlifter or not.
Look, this powerlifting thing has just created so much darn confusion. As soon as I saw your goals I realized just another manifestation of this. These days, the message tends to be you're either "not serious, or "middle-road" or you're a "powerlifter". Maybe this is because of some of the egotistical, meglo-maniacal, holier-than-thou, every-body-must-do-as-I-do-because-I'm-insecure messages we get from many powerlifting sources.
You wanna be strong you gotta strength train. You can't keep training the same way forever. You gotta mix it up. You gotta try new things. There is no magic way to train that separates us from them or any of that.
You're workouts don't seem to fit your goals. Because someone wanting to be "strong" but not a powerlifter wouldn't have a whole day devoted to just frontal pressing (I'm including dips in that).
If one's goal is to be "strong" then, a whole, whole, lot of their training should be posterior-chain oriented.
I notice out of eight total compound movements fully half of them have you sitting down or lying down! That's what a bodybuilder does, ime.
I'm not trying to be preachy or harsh, but, to me, it would be a whole lot easier to come up with routines if you were more sure and clear-cut in your goals. I get the feeling that when I asked your response was the first thing you came up with rater than something you've really given a lot of thought too.
From what I'm getting, though, and in line with some of Pity's suggestions and your desires, an upper-lower ran three days a week may be good. That way you get the variety and stimulus you need with the lower frequency your are going for. Upper days don't have to be "strictly" upper body. I just think of it in terms of relative stress.