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You're already doing the first and most important thing: you're working the upper body more than your lower, since you're on GreySkull LP rather than a more squat-and-lower-body-pull program like StrongLifts or Starting Strength. It is important to note that you're entering the realm of bodybuilding at this point: developing aesthetics instead of strength, ...

Does an alternate form minimising quad and hamstring development exist? No, there isn't a squat that minimizes quad and hamstring development. If you don't want your legs to get stronger, just skip lifts that involve them. Might it be preferable to substitute in power cleans for one of the squat workouts? It depends what your goals are. If you want to ...

Your body is telling you it's in trouble, and you're asking for ways to get stronger while continuing to do the thing that's causing the trouble. That sounds backwards. Fix your squat form, figure out what the pain in your knee is, and continue squatting with 5/3/1 or a similar intermediate program. (Or, start doing conditioning or gymnastics or Oly lifting ...

As a fellow big-legged lifter, I think you are over-worried about the leg development. There's several reasons for doing squats, including posterior chain development. What I've noticed is that the legs are going to be where they are. If you are predisposed to have big legs/glutes/calves, they aren't going to get a lot larger than when they start out. ...

I'm starting out by saying Dave Liepman's answer is pretty spot on. There are plenty of programs out there that are good, including Gray Skull, Hepburn, Wendler 5/3/1, Big-15 (Paul Carter), etc. Take a look at them and figure out what fits your desires best. As to the knee pain, there are a couple things to consider: Foam rolling or LaCrosse ball ...

Came off Stronglifts after about 14 months of linear progression - was in the best shape of my life, but I just couldn't keep increasing the weight every session once I hit about 145kgs on Squats, and 155 on Deadlifts. I've since shifted to Wendlers 5/3/1 - It's a great program for me, because it focuses on monthly progression - I am comfortable enough ...

Just a first stab at an answer. Definitely open to corrections. Replace 1 of your gym workouts with conditioning work (sprints, intervals, other HIIT, etc.) and reduce your calories so that you maintain strength, rather than gain strength. You will still do your gym workout, only 2 times per week, but don't aim to increase the weight on the bar, or ...