I started weight lifting using starting strength - got injured. I went back to starting strength - then I ended up moving house and lost motivation. Now I'm trying to get back in the gym but I don't know what to do.
What would be the most efficient path in achieving my goals?
What routine would best work for me? (preferable compound based)
Does anyone else have periods where they lose motivation and if so what do you do about it?
Weigh 75kg at 15% body fat (currently 65kg 25% bf)
Correct my posture (head forward, collapse chest, shoulder health, butt sticking out like a gorilla, duck feet and dropped arches)
Increase stamina (I can't run down the road without being out of breath or without lower back pain)
Detailed lifting history
I was using starting strength 3x5 in December 2015 weighing 59kg / 15%bf and went from squats 60kg > 95kg (failed after 3rd rep), deadlifts 70 > 110kg, bench 45 > 60kg and overhead press 20kg > 35kg.
I have shoulder issues (both shoulders) from a young age which has gotten better from lifting but I still get pain when lifting my arms up from my side and then back down again.
Before stalling I was getting some knee pains so after the squat fail, I took a break which ended up going on for too long. When I finally got back into the gym I started a 3x3 in an attempt to build my strength back quickly but I ended up hurting my spine from what I believe was from squatting 95kg and then attempting a deep back extension stretch off the
I saw a physio who was pretty useless and discharged me after the 2nd visit but by this time, 4 months later (NHS sucks) my spine pain was almost gone and I had just got back in the gym with starting strength again and got more success. Weighing 64kg, I could squat 100kg, DL 110kg, Bench 72.5kg but my shoulder press didn't change.
I took another break due to moving house then few weeks later my shoulders (both) started hurting again. I wasn't lifting just slept in a new bed and woke up sore, I've had shoulder pain from the age of 15. I went to see an osteopath recently who thinks my Serratus isn't working with my shoulder muscles and told me to do front facing wall slides.