Your opinion on my split please

[moonbogg]

I try to do everything twice a week because volume is low and with a job, commute, family etc, the chance of missing a workout is real, so if I miss a workout I don't want to wait a whole week to do it again and I don't have to shuffle workout days around. I can just keep moving forward with my week.
I feel I have enough recovery time, but my main concern is having squats and deads right next to each other. I suppose if I have to I could alternate heavy days and light days or something to that effect. I don't know where else to put my deads. I only started incorporating traditional deads recently. I've been doing the rest for several months and before that I was running all the time.
I'll list the workouts and exercises as I do them. I might get an ab bench to incorporate weighted crunches.


Tuesday:
Bench press
Pull ups
Squats
Stiff legged deads (kind of Romanian really how I do them)

Wednesday:
Dead Lift (traditional)
Landmine twists
AB wheel rollouts
Up right rows
Shoulder Press (alternating single arm on land mine)

Thursday:
Run 2-5 miles
Landmine twists
AB wheel rollouts

Friday:
(repeat Tuesday's workout)

Saturday:
(repeat Wednesday's workout)
sometimes run 5 miles in morning if I want then lift later in the day

Sunday:
(repeat Thursday's workout)

Monday:
off day

 

[edro]

Problems I see:
Chest: only one exercise? (bench press)
Back: Only one exercise? (pull-ups)
Bicep/tricep isolation: none? (only pullups and bench/shoulder press)
You need at least one more tricep and one more bicep isolation exercise.
They are quick and easy to incorporate with any cable or dumbbell.
Maybe do pullups one day a week, then chin ups the other day (chinups hit your bis more).
Pushup variations are quick easy ways to hit chest/tris (close grip, wide grip, normal grip, etc).

I would not do squats and deads on same day, unless you are doing them low intensity.
If you really want to do this 2x a week split, I would do them as far apart as possible Deads tuesday, squats thursday... but you will be sore 2 days after.
Also, I would add some weighted lunges. It's a good all around leg exercise.

 

[Pantlegz]

Chest is being hit with both bench and OHP, back with deadlifts. Arm isolation isn't important.

Squats/deads back to back will take a bit of getting used to but I've done it in the past, while squatting 3 days a week, and made good progress. And unless you enjoy long distance running, sprints are a much better option imo.

 

[moonbogg]

Good comments. As a matter of fact I forgot to mention I have been doing standing curls every day I do chest. I replaced those with pull ups to hit more back and also biceps, and I moved standing curls to Wednesdays workout and I did that yesterday. So I am actually doing more now than I did before. I also added tricep extensions on the bench with ez curl bar and did that yesterday as well.
To be honest right now, I feel amazing. I used to do more chest exercises but I just don't have the time to incorporate more of them because I go big on chest doing 6 heavy and intense sets. I was doing incline bench as well but I was forced to cut other things out. I push hard as hell and feel my chest developing. When I started I could do maybe 3 or 4 reps of 185lbs or a little more, and now I can do 3 reps of 235lbs. That's why I do chest twice because volume is so low, but I agree, ideally I would like to do more. I will try to incorporate something else for chest. I might get some dumb bells or try to incorporate inclined bench somewhere, but it would have to be on chest day and damn that day is already so full.
I used to spend almost two hours on just chest and triceps when I was younger. I just don't have time for that any more.
Regarding back, I will continue the pull ups and two types of deadlifts and see how that goes for a little while. Regarding the overlap of squats and deads and muscles healing...I don't know what else to do but hit it hard as hell and let the body adapt. I have limited time.

Oh the days of youth. Here is what I did when I was young on Mondays (chest day)

Bench press
Inclined bench press
Dumb bell press
Dumb bell flys
Tricep extensions (cables)
Trecep extensions (tricep bar with weights on bench)

Finish with 20+ minute ab workout.

EDIT: I have more time on the weekends, so I don't see why I couldn't just make those days bigger and do more for chest at least once a week.