Seeking comment on my 5x5 routine

[Synpax]

I do (normally) 3 days on, 1 day off. I also do my 13 chins each day three times a day for synaptic facilitation.

Anyway, this is what it looks like. If it isn't clear, this repeats every four days. So three days on, 1 day rest.

Day 1 - Chest/Tri/Forarms/Abs
5x5 flat bench
2x10 incline bench
2x10 decline bench
5x5 lying tricep extentsion
2x10 dips
2x10 tricep pulldown /w rope
4-6x20 wrist curls
4-6x20 reverse wrist curls
100 speed crunches
2x25 weighted side bends

Day 2 - Back/Bicep/Neck
5x5 deadlifts
2x10 lateral pulldowns (behind neck safely)
2x10 DB shrugs.
5x5 curls (variation each rep - parallel to intersect, parallel to parallel, etc.)
2x10 cable row
2x10 t-bar row
5x5 Neck raises /w head harness

Day 3 - Delts/Legs/Forarms/Abs
5x5 db shoulder press
3x10 lateral raises (3 variations)
2x10 front raises
5x5 squats
2x10 leg curls
2x10 abductor (1 together, 1 apart)
5x5 seated calve raises
4-6x20 wrist curls
4-6x20 reverse wrist curls
100 speed crunches
2x25 weighted side bends

Altogether this seems to be doing pretty well. I had to take amonth off though and that sucked, I came back and lost some ground, but I'm buildig back up and have been progressivly loading just fine.

 

[Lord_Suston]

Looks like you got most bases covered, I not a big fan of 3x a week but it can be done

 

[Synpax]

Hi - it's not 3x a week, it's 3x every 4 days.

Also, I mis-edited it, let me fix that.

Thanks for your help.

 

[Lord_Suston]

It looks good except on Chest day you are doing DIp after a lot of pressing movements, this might tax your RC muscle a little too Much IMO, I would go with a higher reps scheme such as

Pushdowns 4x6, Overhead Db ext 2x8 and maybe some light skulls 2x12

 

[lavi]

Looks like you got most bases covered, I not a big fan of 3x a week but it can be done

Why?

 

[Lord_Suston]

Cause the basic premise is to hit one Major bodypart hard and heavy 5x5, work on its weaknesses with full intensity but a little more volume 2x10/2x10- then work on an Accessory bodypart hard with a little more volume 4x6 or 3x8 and other sets. This way you can give an intense effort each day and have plenty of time to rest. 3 days a week is a good rest time but you can't exert 100% effort with that many bodyparts IMO in a 3x a week split

 

[Synpax]

Hmm, that seems to make sense. I'll consider it in a few months when I revise. I may be starting an eight week AS cycle and will probably conflate this routine into a three day cycle (2 days on, 1 day off, repeat) to make sure everything is hit every 48 hours.