I use one off the website and changed some things to my preferences. Think it was Matt's Intermediate something or other. I entered my version on my bodyspace. It's now called Egan's Intermediate...
OHP bothers one of my shoulders, but I have no problems doing dips. I have come to love doing them. Sounds like you are just going to have to try them and see how your body feels.
I found a 3 day split that was perfect for myself and printed out. My wife and I went down on my motorcycle and both broke legs, now I can't find the paper or the same workout to print out again.
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I use whey and real food, OP. right now I aim for 3000 calories a day but usually only get 2500-2700. I'm stil not gaining that fast, but you may be different. Almost puked the other night eating...
Smith machine will add resistance if you aren't pressing evel enough as well. I only bench 170 on machine, bout was doing 205 in free weights. Could be part of your problem.