Incredible and honest insights thanks CT. It’s a wake up call yes, but I enjoy ring/bodyweight training too much to give up. And honestly my 10-15 minutes work is not THAT disruptive (one ring pullup into inverted hold for 5-10 seconds, lower into stradle back lever, then straddle front lever, handstand pushups, some tucked ring rows, repeat 3-5 times). Sometimes I scale down to legs tucked positions…it might be the weightlifting afterwards that causes more “damage”
I think the barbell portion will be like a workout you approved some time ago (pick one main movement, ramp to 2-3 RM @ 8 RPE, -10-20% do 3-5x5, then do some assistance exercise for a few sets, possibly to fatigue). This might be a helpful change from the layer (hitting max reps in clusters pretty intense) and focusing on explosion, solid form with conservative weights will make it different enough rather than just semantics (and removal of rest pause on big barbell lifts)
haha excuse the stubbornness, if my results continue to frustrate/feel negative impact on body I will move over to your current style proper. the muscle days are great (will use on the assistance/isolation after main lift), extreme focus and hitting failure (i’ve done 3 sets only per body part before) definitely create gains…