I wouldn't mind this post and mine getting turned into a brand new thread. but to answer a select few questions:

three times a week is fine for most people. exception if you want to be a body builder, or have special rehab needs. you can get a high degree of fitness with only a rather small amount of soreness. you know you can do one set of pullups, one set of pushups, one set of deadlifts and one set of squats 2-3 times a week and be in tremendously good shape from it. your sprints are good too.

regarding heavier weights. if your form is bad you either cut the weight or cut the reps. you say the extra weight leads to bad form. ok. you can still increase the weight if you cut the reps. but there is a tradeoff. the heaviest weights (2 rep max type) lead to very strong burst strength and not much bulking. if you want to hit a baseball out of the park you might like this. a bit lighter (6-10 rep max) is typical body building style. lighter still with sets of 15 won't bulk you as much. it's good for stamina so you can help all your friends move their stuff when they change appartments.