Are you splitting up your exercises? Intense squat sessions take too much recovery time for 3 a week. I usually try to get in one lower body day (squats/deads) and one upper body day (Pullups, pushups/dips/bench) with a bit of isolation work on the side (call it useless all you want, but my benching suffers if I don't do skullcrushers now and then).
And moving slowly shouldn't be limited, just do as much as you can whenever you can (I did another 4 hours today, making my weekly total 5 hours so far).
As for sprints, They help me beat the light at the crosswalk, but other than that...
In all of the universe there is only one person with your exact charateristics. Just like there is only one person with everybody else's characteristics. Effectively, your uniqueness makes you pretty average.