Modified HIT routine

[AimHighUSAF]

everyone critique this routine. everything is 1 set to failure, reps between 6-10(except squats 15-20, deadlifts 10-15). negatives and forced reps occassionally. 2 second concentric, 4 second eccentric.
cardio on off days, 20 minutes, thats all.

day 1 chest and back
dips
incline db press
pullovers
chins
t bar rows
stifflegged deadlifts

day off

day 2 shoulders and arms
military press
upright row
lateral raise
bent over lateral raise
shrugs
barbell curls
tricep pressdowns

day off

day 3 legs and abs
squats
hack squats
leg curls
calf raise
leg raises
crunches
alternating crunches

2 days off

[Big Daddy Shane]

I'm a HITer/abbreviator, so I'll make a few suggestions.
Chest/back day; replace T-bar rows with bent rows. Replace SLDL with bent legged deads
Shoulder/arm day; drop upright rows, replace barbell curls with close grip chins, replace pushdowns with close grip bench.
Leg day; replace hack squats with front squats, replace leg curls with SLDL.
Goodluck .

[Rocky_Maivia]

stiff leg deadlifts are a hamstring exercise. Why do you have them on back day? If you're trying to hit the lower back you should use regular deadlift.

EDIT: damn you beat me to it.

[AimHighUSAF]

thanks for the suggestions, but why's it feel like any deadlift i do works my back??? otherwise, the way i've seen deadlifts, its just a squat with less of the motion and the bar at the waist instead of behind your neck. when doing SLDL, do you keep your legs completely straight and stiff? when doing regular deads, do you bend at the waist and also bend at the knees? i know these are basic questions but i need to know! why drop upright rows? arent they a heavy compound excersize? and one more thing, my front and back delts were sore after chest and back day, and still were today(shoulder day), should i still train them? take an extra day off and have 2 days between day 1 and 2 and 2 days off between day 3 and 1?

[Gethuge]

Knock the hack squats out of leg day. You're already doing squats, why repeat the same movement on a machine?

Knock out the upright rows and concentrate on the lateral raises. Upright rows create unnecessary pressure on the rotator cuff.

Like was said earlier, switch the stiff legged deadlifts to leg day. And no I wouldn't completely lock the knees. Keep them bent very slightly to reduce the pressure on the joint.

if your shoulders continue to be sore on training day you are going to have to modify the split to avoid overtraining most likely.

Yes, in standard deadlifts you would bend at the waist and knee. It is very similar to the squat but because the weight isheld out in front of the body the lower back gets much more involved in the movement. It's one of the most basic, mass building exercises. Combined with the squat and low volume training and you got a winning combination.