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I'm not really sure what your trying to say here. I dont know what "your body knows" is suppose to mean. And i'll be honest I think this routine is garbage. Especially if your goal is strength gains.

This is most definately over working your tri's. Every movement there hits the tri's hard, by the time you get to military press you wont be able to push optimal wieghts. your endurance may go up, but your strength and size will not, they may even suffer.

I wouldnt squat and deadlift in the same day, you will fry your cns, and your numbers will suffer on both lifts.

not to be an asshole, but if your not ramping up weight over time, how do you expect to gain strength? Are you just gonna put on the amount of weight you want to do eventually, and push till one day you can magically lift it? Doesnt work that way bro.

what 5x5 routine were you using? I would suspect that you were doing something wrong if you didnt gain using a decent 5x5 set up. I've been using 5x5's of different kinds for 9 years, and i've never seen NO gains.

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.

By movements I mean it makes sense to group exercises where you push together and exercises where you pull together.

I understand my tris are getting hit in all those exercises, but isnt that the point? If my tris and shoulders get used on bench should I not train all those muscles together?

When I said I don't like ramping up the weight I mean i don't like doing 4 sets of lighter weight building up to the 5th and final set which is the only one where Im actually lifting a weight closer to a 5 rep max. I prefer to train using 85-90% of my max and hitting that weight for 3 solid sets of 5-7 reps.

Honestly, I used the intermediate routine. I downloaded madcows spreadsheet where you put in your maxes and it calculates a full 9 weeks for you with every weight mapped out. So I did the routine exactly like I was supposed to. Determined my 5 rep max. Knocked the weight down and ramped the weights up to week 4 where I hit my 5 rep max again. Then week 5-9 I was supposed to surpass my 5 rep max and keep adding weight each week. Didn't happen.

PS. It wasnt my diet cause I eat plenty, take my word for it.

Also, I don't want to focus specifically on strength, but I don't wan to focus on hypertrophy specifically either. So I'm not looking to do a 5x5 or HST. I need a routine that will give me the best of both worlds. If such a routine exists.