I don’t think shoulders need the most work. When you consider that they are worked indirectly with every upper body push or pull movement, they already receive a lot of work before you do them directly.
I’d honestly agree. I also personally like to do my shoulders on the same day as chest and tri’s (upper body pushing muscles). However, I also tend to split my shoulders as well. I’ll do anterior and medial exercises on pushing day and posterior exercises on pulling day. But, I agree, try out both approaches and see which one works better for you.
However, if you have to choose between a day for shoulders and a day for legs, legs wins hands down every time. You said you run and wrestle to develop your legs? and rarely squat?
Sorry, but that approach is suboptimal at best. You need to do some direct leg resistance training.
Also, if you are feeling deadlifts and powercleans primarily in your shoulders you are either doing them wrong, or seriously need to increase the weight. Those two exercises are hip dominant exercises. You also need quad dominant exercises (squats, leg press, hack squats, etc…) and would probably do well to also include a unilateral leg exercise (lunges, bulgarian split squats, step ups, pistols, etc…).
I didnt say i feel dead lifts mostly in my shoulder, mostly in my back and legs, but after a good workout of power cleans and dead lifts, which i shrug my shoulders as high as i can after a deadlift, i feel it in my shoulders…
and i dont work lower legs much b/c 1) deadlifts work my legs and 2) i blew out my knee in 8th grade wrestling and the slight pain i feel squating to go along with the fear of blowing it out again squating keeps me away from squating as much as possible, but i try to do other things for legs