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You were told wrong. Soreness is an indicator of novelty, not of progress or growth. You'll be sore a lot when you start out because it's new. But that goes away fairly quickly.

I rarely get sore...

1) don't compare the way you look and your current routine to others. There are an infinite number of factors, and the most likely one is they've been lifting for a long time, or they're on gear or...

My guess is you weren't on a proper novice program (understandably with lack of equipment, COVID, etc). So you'd likely still benefit from plenty of newbie gains on a proper program, but you can't do...

My bad, at first glance of squat/bench I just assumed kilos.

Confused on timing. You were on 7 months of F5 novice, then took a few months off due to corona, with sporadic gym visits here and...

Welcome to life after newbie gains. You haven't hit a ceiling.

Are you still on F5 novice?

Usually just squatting more with variances in rep range / programming will get your numbers up the quickest.

As far as accessories, everyone is unique with different weaknesses or imbalances.
...

It's not optimal, but it's getting you in the gym and you're getting stronger, and that's what counts right now.

However, if you're able to squeeze in an extra day morning / or after work you...

Woops, thanks. That's actually the one I meant to post. (I had his later Iron Culture episode pulled up at the time, durrrr). But now that I'm listening to it again, still somewhat relevant....

Based on that info, I stick to my original case.

You have 2 options

1) stay on your program, reset the weight, and work back up. Note: I HIGHLY recommend taking a quick video of your lifts and...

Here ya go. Thank me later =)

https://open.spotify.com/episode/5AOHEAyHC3PJsfBeDea2oL?si=56CvVafpR9CeszLpDgikdw

TL's description above was also spot on.

Losing weight is about your caloric intake and nothing to do with your routine. So you may have lost weight on the routine he has you on, but it won't be because it's a good program or optimal for...

The program is all encompassing and considers factors like fatigue buildup / resets, when to increase weight/reps, balance (pull/push ratios), rest days, deloads, etc. All extremely important factors...

He's stuck at 75lb OHP and 135lb bench. While I don't like using arbitrary numbers to define strength, unless he has a very small frame, he doesn't need more variations or complicated ecc/conc...

Hard to say why you're stuck with limited info. Unless you're a really small dude, you shouldn't have any issues getting way past those OHP/bench numbers on your current program as is.

Would need...

Prob already been said, I haven't read all the replies, but you shouldn't be hitting your shins in a pendlay. Ouch.

https://youtu.be/ZlRrIsoDpKg

Flare your elbows. Horizontal back, etc etc.

Some of these lifts are so alien or uncomfortable in their movement patterns at first. It feels wrong and uncomfortable. But the discomfort is exactly what makes your body adapt to these specific...

Didn't read any of the replies.

Either way, don't overcomplicate this. There's no magic formula, it's pretty simple. Losing weight requires a negative energy balance (caloric deficit) over...

Do warmups as you see fit. The heavier you get, the more you're going to need those warmup sets. They'll usually allow you to lift more working weight if done correctly. And you really don't need to...

I lifted a lot late teens / early 20's. I didn't start up again until 37-ish.

For the most part if you're doing all the right things (program, nutrition, etc), there is an imperceptible...

Pretty much this. I just ran F5 novice with a faster progression protocol until I got within 5-10% of previous lifts then switched back to my normal routine. Worked fine for me.