Most new trainers agonize over the perfect workout, over-train virtually everyone and are the crazy purist idiots who embarrass themselves at restaurants trying to impress everyone with how clean they eat.
Look at your goals. Look at your behavior. Does your behavior match your goals?
Most champions are built by punch the clock workouts rather than extraordinary efforts.
Squats don't hurt your knees; what you are doing hurts your knees.
If it is important do it everyday
It's hard to peak when you've been training since 1965.