Advice on my training program

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This is a sample of my current workout

Monday - Max effort workout

Main Lifts

Squat 3 sets at 90% of my 1 rep max and above

Bench Press 3 sets at 90% of my 1 rep max and above

Rest about 4 minutes between each set

Supplementary Exercises

Stiff Leg Deadlift 3X8

Wide Grip Bench Press 3x8

Lat Row 3x8

Shoulder Press 3x8

Back Extension 3x8

Sits Up 3x8

Single-Arm External Rotation 1 x 8

Wrist Curl 1x8

Rest about 1 minute between sets

Wed - Dynamic effort Workout

Squat 9 x2 at 50% of my 1 rep max at high speed

Bench 9x2 at 50% at my 1 rep max high speed

Supplementary Exercises same as Monday

Friday

Squat 3x 5 (at about 80-90% of my 1 rep max

Bench 3 x5 (at about 90-90* of my 1 rep max)

Supplementary Exercises same as before

Any advice, critique of my program? I came up with this program by

modifying the West Side Barbell four day upper body lower body split

into a total body workout. I have been stuck at bench pressing a

57.5kg and deadlifting at 90kg for quite a while. My body weight is

57.5kg and I am 1.66m in height so I should have much more room for

improvement.

Tjun Kiat

Oxford, UK