As a beginner myself I agree with a lot of the points you guys are making.
So I can only speak for myself.
I play sports. I play basketball, flag football, box, and bboy (break dance) once in a while. I would say I'm naturally athletic meaning I have good body control, awareness, hand eye coordination, movement when I'm out on the field/court. I have good agility but I'm not explosive.
In terms of body weight exercises I can do a decent amount of all of them. Chin ups, pull ups, dips, push ups, leg raises, hand stand push ups, etc. I can also do handstands and kip ups and all those sorta things as well.
What I do know is I'm weak overall and I'm tight in certain places that need consistent mobility work. I do have more of a sedentary lifestyle day in and day out. I have a desk job that I end up sitting a lot.
Here are my stats:
165 lbs (18-25% bf)
Back Squat 3x5 - 185lbs
Front Squat 3x5 - 155lbs
Bench Press 3x5 - 165lbs
Overhead Press 3x5 - 120lbs
Weighted Dips 3x5 - 35lbs
Deadlift 3x5 - 265lbs
Pendlay Row 5x5 - 140lbs
Chin Ups - 10
So where do I go from here? I am without a doubt still a beginner. I want to keep pushing with my programming and not changes things if I don't have to.
My general workout day goes like this:
10 Min - Run or Jump Rope or Tumbling
20 Min - Limber 11 + Upper Body Stretches
10 Box Jumps or Squat Jumps to wake everything up
1.5 Hours - Squat/Press/Pulls/Abs/Another Pull
3 Min - Hang from a pull up bar
10 Min - Hot Tub
I'm going to back squat with a lighter weight like 135lbs on Friday or Saturday and post a video to make sure my squat pattern looks fine. I'm starting to believe it's from my abs/glutes not firing correctly.