Typical Week of Training

[Big EZ]

Hey guys, looking for any suggestions on optimizing this workout (or change up ideas). Primary focus is full body strength and muscle gains:

Chest and Triceps
Bench 5X5 - try to get last set up to 80-90% to get highest pump possible
Incline bench or incline dumbell bench 3X10-12 at roughly 70% effort
Barbell or dumbell skull crushers 3X10-12
Chest cable press 3x10-12
Tricep ext using dumbell or cables "super set/rapid fire" 5X10 increasing resistance each set

Legs
Squat 5X5 - try to get last set up to 80-90% to get highest pump possible
Leg Press 3X10-12
Hamstring/glute machine 3X10-12
Step ups 3X10-12
Leg curls 3X10-12

Back and biceps
Deadlifts 5X5 - try to get last set up to 80-90% to get highest pump possible
Back ext 3X10-12
Bent over row 3X10-12
Bicep curl dumbell and/or barbell 3X10-12
Upper back row/lat pulldown 3X10-12

Shoulders and traps
Shoulder press 5X5 - try to get last set up to 80-90% to get highest pump possible
Dumbell press 3X10-12
3 way shoulder 3X10-12
Shoulder shrugs 3X20
super set/rapid fire shoulder press machine 5X10

This and hiking/runs for cardio once or twice a week to burn some calories.

Anyone know a good transition or can point me in the right direction?

[GearHeaded]

Hey guys, looking for any suggestions on optimizing this workout (or change up ideas). Primary focus is full body strength and muscle gains:

Chest and Triceps
Bench 5X5 - try to get last set up to 80-90% to get highest pump possible

sorry bro, I only read this far and had to stop . doing a bench press set at 90% of your 1RM does not in any way give you the highest pump possible !!

how long have you been training seriously ? how long have you been doing versions of 5x5 ?

your about to learn what getting the highest pump possible really means, and once you do it you'll realize what you been missing out on (and thats coming from a guy that does like his heavy triples.. but fuk no way not for the pump)

[Big EZ]

Apologies.. I've lifted by myself since varsity football in high school so I don't really throw out these terms or "talk the talk" too often.
Rephrase - the 5X5 is usually just a "fast twitch" set or whatever you would call it where I test myself from the previous week. The first sets are more or less a warm up until I reach the last couple of sets where I try to get as high as 90% or higher if I just feel it that day (I may get 1 or 10.. it's just how I gauge myself from previous week in hopes that it's gone up. It's probably wrong, but in my defense I try to switch up at times with pyramids, triples, or anything I can find lol). I try to use the rest of the workout for hypertrophy and overall strength gains.. maybe I'm still using my terms wrong, but that's how I've understood it.