I’m thinking about your situation and there isn’t really a clear solution since we aren’t even sure what the problem is, aside from lack of progress. At your level, you shouldn’t need anything incredibly complicated to get stronger. You just need to do some heavy work with the competition lifts plus enough volume to work on your technique, as well as some assistance work to build some muscle. You are doing all of that, so I’m wondering if maybe there are some other issues.
-Has your weight changed at all in the last 11 weeks? I know we discussed this before, you should aim to slowly add some mass. That is one of the easiest ways to increase your lifts.
-Do you get enough sleep every night?
-I was under the impression that you could handle a lot of volume since you were already doing a lot of volume plus conditioning and other stuff but maybe you are just recovering but not able to adapt to the training. Do you think that maybe you aren’t recovering properly?
-What other physical activity are you doing other than what is listed here? Cardio? Lots of walking?
There’s not a whole lot I can do since you are extremely limited in exercise selection and you can’t record your lifts. What do you think would help?