So something like this:
Week 1: 5RM
Week 2: Heavy triples with 10 pounds more than week one
Week 3: 90 % of week 1 with 3X5
Week 4: Smash a new 5RM
Also, i have some shoulder issues, like crunching sounds when i extend my arm, what is a good alternative to the overhead press and do you have some good rehab exercises for me add in on monday istead?