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On your rows just choose a neutral grip. Not too wide not too narrow.

The ab work you've chosen is fine. I will point out that IW is doing weight ab exercises, cable abs obviously and hanging leg raises can well be considered "weighted" unless you have feather legs. Stick with moderately high reps and don't do any accessories at 3x5. You might want to cut down the total sets of ab work right now, though and it may be prudent to cut it down to a minimum to see how things go and then build it up.

Get 8 or more reps on that and accessories. I would not do an additional tri extension after dips like that. Remember you are doing some type of pressing three times a week. So bench, dips, and tri extension is tricep overkill on the first day. Go anywhere from 8 to 12 reps on this stuff and you'll be fine.

Don't add "back" like extension until you see how things are going. If you are progressing on deads and squats with good form then there is likely no need for additional back work. You do assistance stuff because it's needed to advance your primary lifts.

Sorry to hear you're sick. Me too. Hope you feel better soon.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Thanks Eric. You always have insightful comments especially in these journals.

So basically you're saying keep it real simple to begin with and add on later as needed if gains are slowing or stopped. Alright well I'll cut it down to just dips for now and perhaps just one ab exercise.

I'm heading to the gym tonight despite my head cold (at least my body isn't aching all over anymore ) Here's my plan:

Deads 3x5
Squats 3x5
Standing Military Press 3x5

Pull ups 3x10
We used to do preacher curls after this but maybe I'll skip that for this time. What do you think?