About to go off cycle, and need some help adjusting my workout plan.

[protoman]

Age: 29
Weight: 170
BF: 13%
Yrs: 4

So I'm about to enter the dreaded off-cycle phase. On cycle I can stay in the gym forever, but I know I'll need to adjust to shorter, more efficient workouts. The goal of this plan is to get me in and out in under an hour, avoid injury, and keep a day of rest in between resistance training sessions:

Monday - Back

Overhead Press 5x5
Barbell Rows 5x5
Pull ups
Cable Tricep Pulls 4x8

Wednesday - Chest

Bench Press 5x5
Incline Bench 5x5
Dips
Bicep Curls 3x8

Friday - Legs

Leg Press 5x5
Glute Ham Raises
Calf Press 4x8
Squat Jumps w/ Dumbbells 3x12
Sprints


Abs on Tuesday or Thursday, and an extra upper body workout whenever I can fit it in. Are these hitting all the key muscle groups? Any key exercises I am missing? Anything exercise that is unhealthy or just shouldn't be there? Thanks for any help!

P.S. I know I am missing SQUATS, these will replace leg presses as soon as I'm comfortable off cycle. I love squats but I'm just not comfortable playing with that kind of weight on my back while my strength is rapidly declining.

[Java Man]

Why would your strength rapidly decline just due to not being on a cycle? If youre using hcg while on, maintaining your diet and training, and doing a proper pct that shouldn't happen.

Edit:
The only thing you need to change while off is frequency. Your recovery time is longer when natural. Other than that I don't change anything personally.

[protoman]

Thanks for your input. In my experience, things are pretty difficult for the first two weeks off cycle, and that's with hCG on and tamox off. But I'll try to stick with squats.

Was the plan comprehensive in terms of hitting all the muscle groups?

[Java Man]

Looks fine to.me but I try not to advise people on lifting regimen. Its such an individualistic thing.. Aside from the missing squats that is. Of all exercises to cut.from a program squats is not it. If I cut all training down to just 4 movements it would be squats, front shoulder press, bench, bent over barbell rows. That hits everything.