I liked the 2015 spring programs (previous iron post) but for now I want to rebuild basic capabilities again first. Probably switch to a 4/week program in a few months to add some variety and make it easier to build in shoulder rehab/prehab work.
Current conception: Alternating days
A:
Squat 5x3 (start 135) - pause final rep for breathing
Bench 5x3 (start 105)
Row 8x3 (start with TRX?)
Curl 8*x3 (start with 10s)
Face Pull 10x3
http://strengtheory.com/implementing-paused-squats/
May do the paused reps towards the end of the workout (on the way out, even). That "50 paused reps" idea could be a fun thing every so often.
B:
Deadlift 5x3 (start 165)
Press 5x3 (start 75)
Pulldown/Pullup 8x3 (start 60)
Face Pull 10x3
Turkish Getup 5*x3
Similar concept with a paused dead right off the floor - much like that ultra-slow dead reps idea for building core strength from Rob ____ or whatever his name was.
Will have to go back and review that old Cressey article about balancing rotation etc. - going to be doing a lot of push-ups on the side and need to keep hammering shoulder health.
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