after a few months of reading this site and e books from cf this is what I wrote up for my routine for the next 5 months. please let me know if i need to edit anything. first here are my stats and goals:
Age - 22, 180lbs with room to lose some bodyfat.
6ā, bench - 180x2, squat - 255x4 :o
my best times back in h.s were 11.8 in the 100 and a 10.6 in the 4x100, ive been out of the gym for a few months due to work and the stupid gf {which is now the ex 
} I havent ran in a meet in about 4 years and now iām planning on leaving for school in Aug and if all goes well try to run for ETSU before transfering to Virginia Tech, so im am taking this very seriously and need all the help i can get.
Monday:
Accels - 8x20m, 3x30m, 2x40m
Snatch - 3sets of <6reps
hang clean - " "
leg curls - " "
box squats - " "
Tuesday:
Plyos - depth jumps, line jumps and stair lunges {need help on how many sets and reps please}
bench - 3 sets of <6 reps
dips - 2 sets to fail
seated rows - 3 sets of <6 reps
lat pulldown - " "
shrug - " "
Weds.:
Max V - flying 30, 40 and 50 w/30m run in, 3 sets of each
Good mornings - 3 sets of <6reps
standing weighted twist - 3 sets to fail
weighted incline sit up - 3 sets to fail
cable twist - 3 sets of 10 on each side
sit ups on stability ball - 3 sets to fail
Thursday:
accels - same as monday
push press - 3 sets of <6 reps
db rear delt raise - " "
incline db flies - " "
db row - " "
Friday:
Tempo - same as tuesday
squat - 3 sets of 6,3,2
leg ext. - 3 sets of < 6 reps
seated calf - " "
shin raises - 3 sets to fail
Sat.:
rest
Sunday:
massage
now i know i dont have anything listed for my arms, the reason is im going to see how this works and maybe throw them in somewhere also i have everyother Saturday off from work so i might go in then and hit them up. also i was wanting to add in some hill work somewhere because my grandparents have this sweet hill that is begging to be ran on but i have no idea where to put that in or where to add in jump squats.