I agree. When u lack time, prioritize. Accessories can wait. I rather rush through accessories rather than the main lifts. Those r bread n butter of any training day

I don't really use the timer for resting. I prefer autoregulation ie when my heart rate is almost back to normal and i dont breath heavily before i start my next set. I recommend doing explosive movement for warm ups. I find it useful to prime both the brain n body for working sets. Jump squats, speed deadlift, bp, ohp at ligher weights.

Yup, autoregulate for main lifts. If i can't perform the required reps, then on the next set rest longer in between. It really depends on yr conditioning and goals. I dont like to rest lol hence i always plan my workout in such a way the machines I'm using is side by side. Squats, then rdl. Deadlift then ohp. Bench then rows. Upper n lower supersets or agonist antagonist supersets for me.

But going straight from 67 - 107 is a bad choice imo. The risk of pulling a muscle or something worse is higher. At least 67/87/97/107 is a better choice of warm up sets. Not a lot of volume if u dl 1-3 reps per set.

Just one thing, i noticed yr kroc row reps. Kroc row by definition is load the heaviest db and amrap it. Not a standard set n reps.

Why not do both? Doesnt matter if u cant maintain proper form for amrap as long u dont hurt urself. Some form of cheating is useful for overloading rows

Time to up the weights on the kroc rows la bro... Amrap at 25 seems too much. U shud be able to handle 30/35 kg with ease.

Another thing with yr pendlay rows, do u find problems with horizontal torso only heavy weights only or throughout yr sets including warm up?

U can do the maths, 22.5kg @20 reps is ard 35kg 1rm. I normally go up in weights once i get into double digit on amrap sets. Just for fun n be a true bro lifter once in a while lol.

On yr pendlay rows, seems like mobility is the limiting factor. Do u do RDL? Maybe that will help as u will be in a similar position. Cant comment much as i rarely do bb rows. Tried a few times, never felt comfortable in any position albeit supinated, protonated grip or in horizontal/45/30/60 degree. Too much of mechanical disadvantage for its benefits.

Not asking u to go 1 rep, but choose a weight tat will really challenge u to hit at least 12 on amrap. Based on yr workout, 30/35 shud be just nice.

Well done bro.... On yr way to 100pound kroc rows.

Just a suggestion, swap out yr inclines for flyes / crossover. Different movement and targets diff parts of the chest.

Yr front delts are mostly involved in all chest movement. I just dont see the 'need' to do inclines as yr assistance movement. It is a primary exercise or a 'tier 1' movement for the chest. Flyes as Arnold said it, to expand your chest, making it wider. Haha...

Now go grow some breast

Bracing for OHP is utmost important to push up the weights. Squeeze yr glutes n quads too. Lower body tightness will make or break yr rep. Wearing a belt certainly assist in one way or another.

Bro where do u work out normally?

Nah bro... I'm over the other side @ bayan lepas area

I got to be brutally honest bro. U seem to be beating Ard the bushes with yr main lifts. I was looking at yr progression. 4 months and lifts looks the same. There is something wrong here, either yr not mentally prepared, nutrition intake or yr not sure of yr goals. U should be better than this.

If i were you,

I would increase the load as soon as i complete the required sets (3 x 5 in this case).
Get my volume work (main driver of hypertrophy) through the big lifts assistance. This includes shit tonne of front squats, rack pull, incline BP, behind the neck press (depending on shoulder mobility).
Then the accessories work that mimics the main lift - close grip BP, hack squats, etc.

I do think its the mental side that is holding u up. Form is important, but there is no such thing as a perfect form.

If it doesn't scare you abit or alot, then the intensity is not there imo. You should be troubled by the weights lol.
I say track yr volume over time, as long it's progressing over time, u r in the right track

I used to do mixed grip. Ditch it for double overhand thumbless grip with strap. Straps takes time to get used to it, but rewarding.