yeah i guess some people are truly dumfuk, cant expect them to have the same level of comprehension

i started 13 years back without any PT and made it today.
dont remember any form of serious injuries due to lifting.
i believe i got more "discomfort" or "injury" from sleeping incorrectly compared to lifting.

my record till date, squats 180kg x 5
bench 140kg x 2
DL 200kg x 1

Powerbuilding je. Like u, just competing with self only.
Each of my record will plateau for a very long time.

If im on roids, and these are my records. Its very pathetic figure yo.
Another reason i do not compete is that alot participants are on roids, cant compete fair and square, unless i am genetically gifted.
But i am not.
For my bodyweight to total weights lifted, not considered very strong.
I have excess body weight in form of fat which translate to inefficiency.
Just enjoy makan what i want, but not over indulge, and enjoy my lifting weights hobby.
This is my current balance between family, self, work

6 days a week. Push pull legs push pull legs
First day of push pull legs, compound ill go heavy
3 x 3 like that.
Second day of push pull legs ill go higher rep ranges.
4 sets of 5-8 reps.

Going heavy is about technique n execution.
For bench need to hold 1 breath for 3- 5 reps

Height around the same as u.

Usually i settle my workout within 2 hours including warnup under normal circumstance.
If im rushing, ill settle earlier. If public holiday i might train slightly longer.

By right program should be like yours by cycle. Then you should be seeing a more constant improvement.
Im just too lazy to program a cycle, i prefer a fixed off day to spend with family.

I used to squat ATG for awhile, then i have hip rounding which causes discomfort. Then i just squat parallel low, hip hinge lower than knees then is complaint with global competition standard.
Then i compensate by doing hack squats all the way down
There is no right or wrong, one must adjust to their own biomechanics