A 5x5 program is fine for beginners, I expect you will actually have very good gains with a 5x5 compared to the high rep scheme you have been doing.
You want to go heavy but not so heavy that you are going to failure on your sets except perhaps the last set of the exercise. You should feel like you have 1 or 2 reps left in you in sets 1-4.
5x5 are know for developing great size and strength in beginners, but you have to make sure your nutrition is in order also, otherwise you can expect little to no gains.
Good luck and feel free to list your nutritional plan as well.
Nice, thanks for the feedback. I plan on geting “Starting Strength” to get a further grasp on all this since i am, ultimately, just starting to work on my strength and "Mag Mobility’ to address that aspect. With that being said, i want a simple, easy to work with program of compound lifts to increase overall strength and size while i work on my mobilty and “core” strength over the next 4-6weeks. From what i know of my body, i have overdeveloped/forward rounded deltoids, weak core, and overly tight hamstrings. So, it seems like a good program of compound lifts to addrress this would be:
-Stiff Legges deads 5x5 (to hopefully really activate the Glutes and stretch the hams)
-highpulls (more for posture so prolly higher reps)
-general core work
for intensity, i was thinking M med W heavy f light. hoiw does this all sound?
As for diet, i have a lot of changes to make but i have a strong grasp on the basic ideas involved. Aiming for 5-8 smaller meals a day with protein at each one. lots of veggies etc…and a lot less beer