Questa come ti sembra Somoja?

lunedì
panca (ogni riga è una settimana)
6x6 70%
7x5 75%
8x4 80%
10x3 90%
Squat(ogni riga è una settimana)
5x5 65%
6x4 70%
7x3 75%
8x2 80%

Complementari

giovedì
Stacco
1
(75%)x 2 reps
(60%)8 sets x 3 reps
2
(80%)x 2 reps
(65%)8 sets x 3 reps (90 sec rest b/w sets)
3
(85%)x 2 reps
(70%)6 sets x 3 reps (90-120 sec rest b/w sets)
4
(90%)x 2 reps
(75%)5 sets x 3 reps (90-120 sec rest b/w sets)
5
(80%)3 sets x 3 reps
(65%)3 sets x 3 reps (120 sec rest b/w sets)
6
(85%)x 2 reps
(70%)3 sets x 3 reps (120 sec rest b/w sets)
7
(90%)x 2 reps
(75%)3 sets x 3 reps (120 sec rest b/w sets)
8
(95%)x 2 reps
(70%)3 sets x 3 reps (120 sec rest b/w sets)
9
(97.5%)x 1 rep
(70%)2 sets x 3 reps (Rest as needed)
10
(100%)x 1 rep
(60%)2 sets x 3 reps (Rest as needed)

Venerdì
Squat
6x6 70%
7x5 75%
8x4 80%
10x3 90%
Panca
5x5 65%
6x4 70%
7x3 75%
8x2 80%

Non mi convince la seconda progressione. Poi metterei lo squat il lunedì.