I just injured my rotator cuff doing OHP so I just did my first low weight shoulder circuit doing shit like side laterals, cubans, arnolds, reverse flies with rotation, internal rotation etc. Will prob continue on this for 2-4 weeks until it's more stabilized and focus on agility and leg strength.
on my 5x5 workout (
http://stronglifts.com/5x5/)I was at 215 bench 135 OHP 300 squat 325 dead (no belt). I was also doing bb rows but that shit's gay fuck the stats for those. That's off not lifting for months and a month into it. I am 6 foot even and like a little over 200 lbs right now. I did this by using USP test powder, glutamine, bio-grow, and some protein sometimes and eating lots of oysters.
Any male on earth can get to a 405 deadlift in 1 year with proper training, nutrition and no injuries.. It's not a huge thing and lifting 4 plates off the floor is my current goal for when I recover. Additionally I was running 3 miles in 18 minutes every other workout and I can beat anybody here in handball, ice hockey, lacrosse and tennis.