I absolutely applaud this, my only criticism would be that you don't have a challenge, you have a vague idea you want to get stronger, probably at squatting. Set yourself a challenge to be squatting 3 plates by your next birthday, or something similar.
I would hazard a guess that between 25 and 30 your dad started eating a lot more calories.
What sport do you compete in that requires you to stay lean? And how lean?
This feels like internet bragging, which is pretty pointless.
Do chins and dips allow you to hit your upper body goals? If so, keep doing them, if not, do something else.
I would also say that squatting 3 times a week should not be that challenging to recover from, depending on the programming, particularly not at the weights you're lifting. I think you may have something fundamental wrong with your recovery, probably not eating enough.