Help With Strength Routine

I train 3x week

Some mass but mainly an increase in strength are the goals.  Diet is not brilliant.  I don't have a huge appetite and don't always manage fatigue well.
But I'm sure I should be able to increase relative strength without a calorie surplus ?  Provided I have enough energy to train ?

A1 Bench 5x5 (92.5)
A2 Row (from floor) 5x5 (90)
B1 Squat 2x5 3x3 3x2 (122.5)
B2 One Arm Tricep Extension 3x10 2x7+3 (12.5)


     
A1 Bench 5x10 (72.5)
A2 One Arm Unsupported row 5x10 (37.5)
Low Box Squat 1x3 (80) 7x3 (75) A bit slow
3x Calf Raise Circuit 1x10 (160, 120 , 80), 1x10 from bench, 1x10 from floor fast
Grip Bar Hangs 3x max time (10) 1x (20)


A1 Push Press 3x5 2x4 1x1 (77.5)
A2 Pull-Up 5x5 (BW+2.5) Short ROM on some
*Rack Pull 2x5 1x2 1x3 3x1 (rest pause) (165) Grip failing so some pausing between reps
Trx tucks and waggles 4x20



After four weeks I deload dropping sets from 5x5 - 3x3 and 5x10 - 5x5.  Carry on for another three weeks adding 2.5 kg - 5kg each week.  Progress is slow.  I mainly want to improve bench, and squat could do with some work.

Every eight weeks or so I change some or all of the exercises.  I wonder whether this is a good idea ? Or it's best to stick with the same exercises ?

I'm also thinking that I should maybe do more sets of less than five reps.  I really struggle to progress at 5x5....

I'm sure for bench I could do with more tricep and upper back work and speedwork.  With squats I really slow down at the top half of the movement and with deadlifts it's my grip that lets me down.
 
I'm open to other ideas and suggestions...
 
Thanks

Nothing wrong with swapping exercises in and out every so often.
 
Your routine is very much upper body focused, not really much lower body assistance exercises in there at all.  That's fine if bench is what blows your hair back, but you could still tune it a bit better.  Your 5x10 bench is really that worthwhile, I'd either change it to close grip or make it a light, speed session for example.  I'm a big fan of supersets, but if it's just strength I'd be doing straight sets with longer rest periods; 2-3mins.
 
If you want to focus just on strength, then cycling down from 5x5, through to 4x4, 3x3 then attack a few single max attempts over a couple of months is tried and true stuff.  Follow it with a deload doing some different things and then repeat.
 
Grip is often something that just takes time.  A lot of heavy pulling will bring it along though.

Wheels


Nothing wrong with swapping exercises in and out every so often.

Your routine is very much upper body focused, not really much lower body assistance exercises in there at all.  That's fine if bench is what blows your hair back, but you could still tune it a bit better.  Your 5x10 bench is really that worthwhile, I'd either change it to close grip or make it a light, speed session for example.  I'm a big fan of supersets, but if it's just strength I'd be doing straight sets with longer rest periods; 2-3mins.

If you want to focus just on strength, then cycling down from 5x5, through to 4x4, 3x3 then attack a few single max attempts over a couple of months is tried and true stuff.  Follow it with a deload doing some different things and then repeat.

Grip is often something that just takes time.  A lot of heavy pulling will bring it along though.

 
I have been concentrating on upper body mainly.  My bench seems to be lacking compared to squats etc...  Also my knees tend to suffer with heavy squats.  I'm finding managing fatigue difficult as well for lower body.  Seem to be getting a lot of colds lately.
 
The 5x10 was mainly to give a bit of volume for hypertrophy and to give a 'light' day.  Never tried speed work before, only this cycle for squats.
 
With the supersets the idea was to train antagonistic muscle groups, or say exercises like arms with squats.  Fit more into less time, and recover more between sets.  I do find I can lift more this way...
 
Jazz