Wanna try something new.. K for help

[the_clockwork]

I have been lifting for 6-7 years, the basic set up of 5 days a week-- muscles 2x a week .. legs once a week.. I do the basic 10x3 sets or so, randomly however I feel. I'd like to get more serious about it

Can someone post up their 5 day workout w/ reps and what lift. I will donate a good amount of K to some helpful info. The 10x3 set crap doesn't keep me on a strict schedule so I want to try something new. Thanks a lot!

Also I haven't lifted for about a year due to an injury that has healed now so I'm ready to get back into it hardcore.. My diet is in check

 

[al420]

Monday:Heavy (80% 5RM)
Power Clean: 145x3x8
Deadlift: 315x5x5
Chins: 5x5
Jump Shrug: 295x5x5
Hypers: +65 x8x5

Tuesday:Light (65% 5RM)
Back Squat: 235x5x3
Push Press: 135x5x3
Flat Bench: 155x5x3
Decline Ab: +25 x8x3
superset w/
Mod Rear Delt: 25's x8x3

Thursday:Light (65% 5RM)
Power Clean: 120x3x5
GP Row: 145x5x5
Chins: 5x3
Jump Shrug: 225x5x3
Hypers: +25 x8x3

Friday:Heavy (80% 5RM)
Back Squat: 265x5x5
Push Press: 148x5x5
Flat Bench: 180x5x5
Decline Ab: +45 x8x5
superset w/
Mod Rear Delt: 35's x8x5

Saturday:

Bi's, Tri's, Calfs, Abs, ...fun stuff

 

[theguy351]

If your just getting 'back' into it a 3x5 might be good for maybe a couple months or so, just to get you stronger quicker.