Back story: started lifting about a year ago, did starting strength, had great progress, got to 265 x 5 on squats before rugby season started. Dislocated my shoulder and herniated a disc during the season last fall. Have lifted since then, probably started lifting again too soon. Got to a 225x 5 front squat, 355 x 3 trap bar deadlift. 205 x3 bench. My best overhead squat is 135 x 5. I just dislocated the same shoulder again, with three dislocations and a herniated disc figured time to call it quits on rugby. I love lifting and want to get a lot stronger. I figure the overhead squat (in addition to all the rehab I've done) is the best way to ensure perfect squat form, get more flexible, and strengthen my back to get it ready for real squats and deadlifts again.
I was thinking of doing 12 weeks of a linear progression with OHS, squatting MWF, adding 5 pounds each time. Then alternating bench and overhead press (floor press and neutral dumbell press until my shoulder heals up all the way), followed by weighted chins and RDLs. Basically the starting strength template with different excersizes, and different aims.
What do you guys think about this? Since overhead squats and RDLS are not as taxing as squats and deadlifts, could I add a fourth day? A beach day I guess haha.
Thanks for any and all help.