How is your progression going? Do you progress or not? Feeling like not progressing is very ambiguous.

You could also go for PPLUL if you don't want to add another day. I'm not saying that it's better, just throwing it into the ring.

I remember your previous posts and you may be suffering from a case of fuckarounditis. If I were in charge of your recovery plan it would look exactly like this:

• Install Boostcamp
• Run Phraks Greyskull for 6 months
• Run one cycle of Super Squats
• Eat a moderate surplus

Once you are strong from Greyskull and mentally strong from Super Squats, you are free to resume PPL or some other bodybuilding routine to focus on some lagging body parts, but you should build your foundation with the barbell first. You want to be in the gym 6 days a week, so your non-greyskull days should be spent on conditioning. Running, air bike, heavy bag, weight vest walking, rucking, stairs, burpees, etc.

A note about Super Squats - Taking your 10 rep squat max and doing it for 20 reps, increasing the weight every workout.. this will change you. You will understand what true effort is and how much further you can push yourself than you ever expected. In my opinion every lifter should run it at least once. I did it with the one gallon of whole milk per day, but that's really optional.

I really believe you're currently majoring in the minors, and should really consider this plan or something that looks very much like it. When you can do 1/2/3/4 (1 plate overhead, 2 plate bench, 3 plate squat, 4 plate deadlift) then create your own program if you want, not before.

I feel like you're doing too many exercises and not putting enough effort on the big important ones as a result.

Have you tried just bringing it down to 2 workouts with 3 or 4 barbell movements for each workout (for a total of 6 to 8 exercises)?

I'm a fan of:

• Barbell bench press
• Overhead press
• Dips (weighted or assisted as necessary)
• Pull ups (weighted or assisted as necessary)
• Barbell row
• Squat
• Deadlift

You can get through these and train each to failure on only about 2-3 hours per week of training, maybe across 2-3 days.

I'm in my 40's, so it takes a lot of warming up to get up to work sets of more than 3 plates on squat and more than 4 plates on deadlift, but even then I'm maybe in the gym only 2 hours per week on strength work (and doing cardio/conditioning another 2-3 hours per week).

If you're not seeing progress, it might be because you're wearing yourself out on the accessory lifts that don't actually do much until you're already really strong.