No gains

[STP]

My stats can be found at my introduction, which is here.

Maxes:
Bench Press: 235 lbs
Dead lift: 365 lbs
Squat: 385 lbs

I've been training for about a year and a half now. I would basicly lump these up into three periods of time: the first six months in which I experimented with lifting, kept it slow and added exercises to my routine depending on what I liked and what I discovered; the second six months in which I established the routine I still use today which is as follows; and the last six months in which I saw huge gains and then nothing at all.

In the first year I saw only marginal gains. I had just come off an intense dieting program and was essientially afraid of calories. I wasn't eating enough, and consequently I wasn't making that much improvement.

Then about six months ago I joined a gym and recieved advice from a strong man competitor. I beefed up my diet, and switched my sets from 4x10 to 5x5. In the four months that followed I saw dramatic improvement. My bench went up 40+lbs, my deadlift almost 90. I added almost two inches to my arms.

However, in the last two months my workout has grown...stale. I don't get that sore feeling anymore. I lift to total exhaustion, but the next day it just isn't there. Or it is slightly, but not nearly as much as it used to be. My strength has not noticeably increased in a single exercise. Maybe 5 lbs here or there, or an extra rep, but nothing definitive.

My question then is, what to do? Should I go back to 4x10? Change up what exercises I'm doing?

Here is my routine, any and all points of advice would be welcome:

Day 1: Shoulders + Triceps

Shoulders
Standing Barbell Press
Upright Barbell Row
Seated Shoulder Fly
Front Dumbbell Raise
Military Press

Triceps
Skull Crusher
Cable Tricep Extension
Tricep Curl
Tricep Press

Day 2: Back

Back
Deadlift
Barbell Shrug
Standing Machine Shrug
Lat Pull Down
Cable Row
Seated High Row
Seated Row

Day 3: Rest

Day 4: Legs + Forearms

Legs
Squats
Incline Leg Press
Seated Leg Extension
Seated Leg Curl
Calf Raises

Forearms
Forearm Curls
Reverse Forearm Curls

Day 5: Chest + Biceps

Chest
Bench Press
Incline Bench Press
Decline Bench Press
Cable Cross-overs

Biceps
Seated Dumbbell Curls
Standing Barbell Curls

Day 6: Swimming (Freestyle, .5 hours)

[Ajc330]

i got the same problem as you, maybe it's time to switch things up a bit