Thought I would post up what i'm currently doing since I have a bit of time to waste at work.

I'm currently trying to get my strength back since dislocating my shoulder doing db shoulder press.

Decided to go with Madcow 5x5 Linear:

Mondays: Squats, Bench, Rows, weighted abdominals
Wednesday: Squats, Military, Deadlifts, abdominals
Friday: Squats, Bench, Rows, biceps curls, dips, tricep extensions.

I also run for 2-3 of the other days.

My meal plan is a little different to what is usually associated with 5x5. I am actually trying to maintain my weight, so basically cutting down while gaining weight. I know it's far from optimal but it's something i've always wanted to try. Most of my meals are lean meat + salad. I only specifically eat carbs for breakfast and post workout.

When I started:

My weight: 71
Squats: 90
Bench: 80
Rows: 60
Military: 37.5
Deadlifts: 82.5


4 weeks in:

My weight: 68
Squats: 100
Bench: 90
Rows: 70
Military: 42.5
Deadlifts: 92.5

Will keep updating.

Had to shift things around this week as I am going to Brisbane on Thursday. Did the 5 day routine in just 4 days (sacrificed 1 day of cardio and did monday/wednesday weights days back to back) but managed to do all my lifts.

Picture as of the 14th of Oct. Would love to add about 2kg more without sacrificing bf %. Working on it.

Shit your only 68kg?

Im only about 168cm tall

edit: I just made a comment about your dead-lifts being low in comparison to your other lifts, but I'll reserve my comments until you hit week 12 and see where your at.
I think I just read somewhere you have a screwed back which would explain it.

Yes I have flexibility issues from various injuries. I can deadlift quite a bit more but I could never do it with putting the bar back down on the ground without completely loosing form. What I decided to do was go back down in weight and just focus on doing it right and improving my flexibility.

Meanwhile 4 days of drinking in Brisbane made for quite a painful session today.

Current stats as of last friday:

My weight: 68.2
Squats: 105
Bench: 92.5
Rows: 75
Military: 47.5
Deadlifts: 97.5


Slowly but surely increasing all weights. Just moved to a new townhouse though, this week is going to be disrupted with me needing to find a new lifting hole.

What suburb are you living in now mate?

North Melbourne.

My weight: 67.0
Squats: 107.5
Bench: 95
Rows: 75 (failed to get 5 reps at 77.5)
Military: 47.5 (failed at getting 5 reps at 50)
Deadlifts: 102.5