3 Day Split Critique

[dagman1]

I have this 3 day split that I've been using for awhile. I want to gain about 10 lbs and am wondering whether going to a push pull would help my lifts. Right now my deadlift and military are good, but I'd like to up my bench press.

Here is my routine:

Monday:
(1) Dead-lifts
(2) Military press
(3) Bent over row (or row)
(4) Overhead press (or shoulder press)
(5) Lat pull downs

Wednesday:
(1) Decline dumb-bell press
(2) Dumbell curl
(3) Bench press
(4) Cable curl (or barbell curl)
(5) Incline barbell press

Friday:
(1) Squats
(2) Dips
(3) Lunges
(4) Pushdown
(5) Standing calf-raise

I don't like doing deadlifts one day followed by squats, because I find there is a bit of recovery time for the lower back that you need for the squats. To give you an idea of the disparity in the bench I only do about 155 lbs x 5 whereas my deadlift is 275 lbs x 5. I'm not sure if the military press before the bench press limits my lift more than I realize. Anyway I'm just looking for some criticism of the routine.

Thanks

 

[evan]

If you want to work on a specific exercise, lead off with that exercise.

Doing shoulder presses and military presses on Monday may have a detrimental effect on your bench press on Wednesday, but I'd also do all my pressing first, then do curls.

Every exercise exhausts energy. If you're looking to do your best on a particular exercise, do it when you have the most energy. On Wednesday, lead off with bench press. I suspect that you'll see a difference.

 

[blackbeard]

If you want to work on a specific exercise, lead off with that exercise.

Doing shoulder presses and military presses on Monday may have a detrimental effect on your bench press on Wednesday, but I'd also do all my pressing first, then do curls.

Every exercise exhausts energy. If you're looking to do your best on a particular exercise, do it when you have the most energy. On Wednesday, lead off with bench press. I suspect that you'll see a difference.

I think the OP needs a proper FBW but your statement is plain wrong. If he does shoulder work on Monday, that would not have a detrimental effect on his bench on Wednesday. Look at Rippetoe's 5x5 and see how the workouts are structured.