Okay, I understand your point of view. I'm only training with weights twice per week, so I better pick the most bang for your buck type exercises and progressively overload them. My goals were stated above, by the way: self defense and character building. I don't wan't to compete in boxing, so hypertrophy is welcomed.
Anyway, Squats always turned to good mornings for me, so I did front squats. I kept progressively overloading them while keeping my form intact (chest up, knees out, ATG), until my knees got shot from all the stress. It took a couple of months, but now I can't do any squatting movements without my knees crying. Deadlifts and RDLs kill my knees as well, which is such a shame because I loved RDLs.
So deadlifting and squatting are out. I can hip thrust without knee pain, so that's what I'm doing now. Leg presses with the highest foot placement give me some quad strength and hypertrophy. Bench Pressing doesn't yield results because I can't progress on it no matter what rep range or program I do. My torso is wide but paper thin and my arms are the longest I've seen. I can progressively overload Dumbell Floor presses, though. Overhead Pressing is similar to bench pressing, plus the fact that my left humerus gets over extended because it's not as flexible as the right, so I do lateral raises instead. I already stretch my left lat a lot. Barbell Rows work my lats, but my upper back remains dormant.
The only exercise that fires my scapular retractors is wide grip cable rows to the chest with an iso hold, so I do it instead. Pull ups are fine though, lol. I can do 5 reps with 45 lbs strapped on. I can progressively overload pulldowns much faster, so I'm maximizing it before I go back to pull ups.
I now realize that the exercises are too many for 2 workouts a week. I'll change it to 1 workout done twice a week:
Dumbbell Floor Press 3x6-10
Leg Press 3x8-12
Hip Thrust 3x6-10
Wide Grip Row 3x10-15 Supersetted with
Lateral Raise 3x10-15
That puts it at 18 sets per workout, which is okay. Doing the six movements for 3 sets twice a week, since they're not as stressful as barbell movements, works better for me than doing them once a week for 5 sets, which would look like this:
1 (15 sets)
Dumbbell Floor Press 5x6-10
Wide Grip Row 5x6-10
Leg Press 5x6-10
2 (15 sets)
Dumbbell Floor Press 2x12-15
Hip Thrust 5x6-10
Lateral Raise 3x10-15
After decreasing the volume as shown, do you think the entire workload in the schedule is okay or is it too much? (7 workouts on 6 days, one rest day)