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Nice.

Reps on recharge(assuming I don't die first...pretty old:)).

Sounds about right.



I tried all the recommended little isolation movements specifically for rotator cuff rehab: L-Fly, leaning forward L-Fly, Lying L-Fly. They were garbage for me. Facepulls...

This.

Neither do I:

All good programs have at their core progressive training a few big basic barbell movements based on natural human movements that use the most muscle mass:

Squat:

That includes...

This.

What 'I know...',

just ain't so.

Seriously.

You do cardio for health. You are doing enough for that.

It is much easier to push away a 500 Calorie(kilocalorie with a small 'c') muffin,...

^^^^
This

^^^^^

This.

Testing 1RM every week or two is probably asking for burnout/regression etc.

Weightlifters usually leave that sort of thing(a true max) for the platform:).

If you wanted to use a percentage...

I've been waiting, and he never showed up. Yikes, I'm still here.

Oh well...someday:)

Most studies are done on unmotivated students who could hardly be described as strength athletes. They aren't serious about what they are doing, and the programs are too short, usually a few weeks,...

1. 205 bodyweight at 25%BF means 154 lean body mass(LBM) and 51 fat mass

If you cut first, you have nothing muscular to show.

2. If you seriously up your squat, dead, bench/incline, row, oh...

There is negligible injury risk from 3 sets x 5 reps...every rep in good form...

...or 1 set x 20 reps,,,every rep in good form.

You can hurt yourself working up to an all-out psyched-up 1RM, ...

Definitely this.

You won't lose anything giving up high rep pump work with light weights.

You didn't make much progress anyway.

If you were doing a real you should be squatting over bodyweight, below...

Stop listening to people who, to be kind, are misinformed. Inform yourself, and you won't pay any attention to stupid comments like that.

If you start serious strength training in your fifties...

Wrist and grip strength are often a problem because most people don't do hard physical labor on the farm etc that tends to build up these areas naturally.

You can have a strong crush grip, and...

Start off with the simplest version of 5 3 1, namely the original as laid out in the original ebook. I had the ebook printed and bound. Use it to get back to reality any time you try to be too...

The best thing you can do to stunt growth(which you seem to have been doing), is to undereat if you are at an age when you should be training hard, eating the house, and growing like a weed.
...

Everyone sees improvement for a few weeks, even if the 'program' is anything short of awful.

You need to progress for the next several months to a year on a simple beginner program like FIERCE 5....