Careful with that overhead press there. If it's painful it might be something to look into. Shoulder injuries are no joke man. Stalled my bench press for a good 6 months before just rehabbing it.

Don't worry about taking long rest. Take as long as you need. Decrease the rest times when you feel your conditioning is better. It's better to take long rest than to be fatigued and have your form break down.

You are probably rowing too light. General rule of thumb is the weight you row should be the same or close to the weight you bench. Get a buddy to touch/lightly poke your lats/rhomboids when performing a rowing exercise to help you engage those muscles. A lot of the time when people can't feel their back working in a rowing movement it's because they aren't sure of the proper muscle activation.

Yes, and I agree. I wasn't talking about barbell rows specifically. I don't prefer it either because I feel that it's really taxing on the lower back after a whole session filled squats and deadlifts. My personal favorite horizontal rowing movements are Pendlay rows, landmine rows and dumbbell rows/Kroc rows. That said, I was trying to say that the bench weight and rowing weight should be close to each other. For example, I can bang out 75kg on bench for 5-8 reps so I should be able to landmine row 70kg for 10 reps. Going lower than that will make me feel like I'm not doing anything beneficial like our friend here.

OHP is such a fickle mistress. One day it's light as a feather, another day it's gravity turned up to 11.

I'm the same way man. I can't do deadlift first. I won't be able to do any other exercises after deadlift. It has to be last.

May I suggest a few things? If you keep hurting yourself on squats, it might be a good idea to assess your form. Take a video and let people give you a form check. Also, I would suggest continuing squatting 3 times a week. However, instead of constant and increasing weight every session, you can start doing some undulating periodization. Do medium Monday, light Wednesday, and heavy Friday. Frequency allows you to practice you form. Like how Texas method does to periodize the 5x5 workout.

The best program is the one you do, consistently, with increasing load after some period of time. Hence the term periodization. Even with a bad program, if you do it consistently and take care of other things outside of the gym, like diet and sleep, you will grow. The only difference between a good program and a bad program is the rate of progress you can achieve and if the program provides a balanced stimulus; ie, not chest day everyday.

If you would like, I can suggest other program. Phrak's GSLP is a good program to jump into after SL. n-suns Beginner 531 LP is also good. Google those for more info. I've heard nothing but good things about those programs. You can even play around with my hypertrophy program once I upload it next week, though that will require you to know your 1RM and it's more focused on powerlifting movements.

I personally recommend moving on from SL after 3 months. It's progression scheme is nonsensical for anyone other than absolute beginners and the volume is too low.