What do you mean exactly by max and mid?
Pendlay rows 3X5
Alternating A B A B 3 days a week. Cant bench because I’ve probably got a torn labrium.
I had been doing this prior:
Bench press 5X5 (not since labrium)
(Face-pulls 3X8-10, not since labrium)
Bench press 3X5 (not since labrium)
Pendlay rows 5X5
Chest dips 3X5 (not since labrium)
I switched back to 3 day full body to try LP style progression again and allow 3X squat and press frequency since I cant bench anyways, but may just go back to the 4 day, weekly progression I was using if I cant make steady LP squat progress. I dont know why I struggle at LP at novice weights. Also press suffers when its done on the heels of heavy squats.