thanks for the comments T-Nationers. what do you think of my training...
Monday: deadlifts(5 x 5), bodyweight pull ups(8 x 3), seated rows(12 x 3), face pulls(12 x 3)
Wednesday: mobility and stability work, lots of foam rolling, military press(5 x 5), high intensity sprints(10 x 70yd)
Thursday: back squat(5 x 5), bulgarian squats(5 x 3), walking db lunges(8 x 3), and then sometimes I finish on leg press.
Friday: Usually rest or play some 5-a-side soccer. Or sometimes I will move Saturdays work out to this day.
Saturday: barbell bench-press(5 x 5), Db bench (10 x 3), Incline Db bench(10 x 3), and then superset push ups and dips.
Sunday: I usually go for a spin on my road bike for about 30km. I know I should cut out this cardio. I eat a peanut butter jelly sandwhich before, during and after the ride. I used to be an avid rider specialising in races less than 50km. I enjoy the ride.