Routine Clean Up K for good ideas

[st8grad]

Guys I've been following a routine that looked pretty balanced to me for two months. I think Swanky 11 might have laid it out. As follows and included are my starting maxes and maxes as they stand today...before/after

Monday
Flats 5x5 Before Ramping to 215/After Ramping to 245
Incline DB Press 3x10 - 50's/65's
Dips 3x10 Bodyweight/+35
Pec Deck 2 higher - 2 lower x8 165/205

Tuesday
Squats 5x5 135 straight/ramping 225
Hang Cleans 5x5 115 straight/ramping 150
Bent Over Rows 5x5 135 straight/ramping 215
Chins 3xFailure - 1x6, 1x4, 1x4/1x12, 1x10, 1x10
Curls 5x5 who cares about weight on this

Thursday
Push Press 5x5 ramping 115/ramping 150
Flats 5x5 I use same weight this day either 185 or 205 depending on how I feel
Skulls 4x8 80/100
Rope Pulldowns behind head 3x10 who cares about weight on this either

Friday
Powercleans 5x5 115 straight/135 ramping (I still struggle on these)
Squats 5x5 (box squats) 245 straight
Powershrugs 5x5 ramping 315

I need some new ideas to freshen this up. I'm 5'10" 180 pounds 14% and still trying to cut %. I want to get to 10% and then stick with a 5X5 based routine and then bulk.

My 1rm maxes are approx:

Bench 275
Squat 265 (guessing)
DL 150 ish
PushPress 165-175
Row 230-245

Anyone that can help I will pass out the K. Also I need to stay somewhat light on the leg workload as I run 20+ miles per week.

 

[skullcrushin22]

Not sure if this will help but I have used a 4*8/12 routine. Its pretty simple yet it works. Example :

Monday- Back

Deadlift-4*8
Pendlay Row 3*8
T-Bar Row-3*8
One arm DB row 3*8

Abs

At times I would superset pendaly rows with t bar rows and one arm rows with cable rows. That worked well for me. To get incline bench in. Most of the time my first exercise on mondays were DB inlince bench. It helped with my chest fullness.

Tues-Delts and Tris

Seated Press-4*8
DB Arnold Presses-3*8
DB Raises with arms bent-4*12

Lat Pulldown

Skullcrushers- 3*8

Jump Shrugs- 2*5, 3*4

Thurs-Leg

ATF Sqauts- 4*12
Leg Press 2*12, 2*10, 2*8
Leg Extension-3*12

Calf Raises-4*20

Abs

Fri-Chest and Bis

Barbell Bench 4*8
DB Bench(palms in)-3*8
Cable Flys-3*12

Hammer Curls 3*8