Basically, I'm looking for a lifting program that can help me get to the next level.

Me: 33 years old, 6ft, 170lbs, 25% BF, Squat was 200 1RM, Deadlift 240 1RM, Barbell row 165 1RM, Bench 140, OHP 100.

Background: I ran distance in school and have always been uncomfortably skinny to the point of it giving me a bit of a chip on my shoulder. 3 years ago found TRP/MRP and joined a gym. Went from 140lbs to 178lbs in 1.5 years. I used a calorie tracker to figure out HOW LITTLE I was eating and HOW MUCH I needed to start eating. I used Stronglift 5x5 for a year until I hit a plateau. None of my jeans fit my quads and glutes, but my arms were still skinny. I joined a crossfit gym (the only good place in town for barbell training at the time) and they helped me break through that plateau.

Then I moved, started a business, bought a house, had a baby, etc. Through my own lack of discipline, lifting fell by the wayside for the last year and a half. I've been meaning to pick it back up this whole time but I keep telling myself life has been crazy. My shoulders get so sore easily now, I feel like an old man. Right back where I started.

Saturday I was talking about fitness with a buddy who told me I'll "never look like that". Fuck him, but really it was the brutal honesty I needed. Most of all, fuck me for dropping the ball this whole time. Another year and a half of consistent lifting would've done me wonders. No wonder I'm not getting IOI's like I used to. Enough! Sunday I signed up for a gym membership and set my alarm for 5am. This morning I did stronglifts until I figure out a new program.

This is my new normal. Monday through Friday at 5am. I expect it to take me a couple of months to regain what I lost. I want to look good, I want to be seen differently than I have my whole life. I've never had a problem losing bodyfat with a little Intermittent fasting and skinny genetics, but I've always struggled to gain weight. I want to weigh >185lbs at <15% BF and never want to have another tension headache just because I shoveled the the day before.

TL;DR: 33 years old, 6ft, 170lbs, 25% BF. I took 1.5 years off from lifting but my 1RM were , Squat 200, Deadlift 240, Barbell row 165, Bench 140, OHP 100. Back in the saddle now that life isn't crazy AF. I think 5x5 Stronglifts didn't hit the upper body enough. I need a good intermediate program to do this.