Ok, here is the routine I have came up with so far, let me know what you think. Thank you.
Monday: gripforarm work + hanging ab leg raise or another ab exercise.
grip work: either plate pinch, farmer walk, hex dumbell hold, or fat bar hold. I'm still not sure how often I should do each one and if I should combine certain ones together or not.
conventional deadlift: 1x5
wide grip pull ups (I will change the grip at some point) 3x8.
bicep: preacher ez bar curl, 3x8-10. Incline hammer: 3x8-10. I will be alternating the bicep exercises but I want to do 6 sets per week total with 2 bicep exercises in total.
leg press: 3-4 sets of 12-20 reps. I will try hack squat once I figure out the position where I will not feel it in my knees but rather soley my quads.
Lying leg curl: 3-4 x 10-15 reps.
Goblet squat: 3-4x 8-12 reps.
Wednesday: Again, this will be grip/froaem day along with more ab work. I will be doing rehab/postural exercises on these days as well.
Thursday: Flat bench: I will be starting light and will be doing 6x5 paused reps until I hit my old weight (130) and will then use Greg nuckol's beginner bench plan (2x week, although I'm now considering to do bench just once per week on account of my shoulder and the fact that too much bench will just prevent me from fixing my poor posture). I am also possibly going to do some push up work as well on the side. I don't know if this will be entirely necessary though.
Bent over barbell row: Again, I'm starting light here due to my injury/sitation with 100 lb and am going to do 3x5-4x5-5x5- and 6x5. after 6x5, i will increase by 5 lb and start the routine over.
I was thinking about doing a bit of close, neutral grip cable row work after my barbell rows but am not sure if it would be over kill. It seems like it would be though. The plan for this would be to find 75% of my max and then do 3x10--3x11--3x12 and after I successfully hit my 3x12, I would increase the weight. I would then do T-bar rows about 3-4 weeks after cable rows with the same set up.
Tricep work: tricep pull/press down, about 60lb for now (want to go light) with 3 sets of 8-10 reps. ON the other day of the week I wold do overhead tricep extenion at 25 lb for now for 3 sets of 8-10 reps. so 6 sets of tricep work/week.
goblet squat- I will use 45lb and do 8-12 reps.
Eventually once my shoulders are stronger I will incorporate side lateral raises. 2x8
I will be doing face pulls right now: 3x10 where I will increase by 5 lb every month (note, many of this stuff is coming from my past experience and the Fierce 5 program)
Friday: grip/forarm + abs
Saturday- same DL routine again.
Sunday- cardio to get everything loose from the week. stretchign as well.
I'm still not sure if I should do step ups or not.
Fierce 5 program says to increase upper body by 5 lb per week and lower by 10lb..not too sure about this...
Again, I'm thinking it would be wise just to do bench 1x/week.