Sorry fellas, I should've posted a more general article, like this one:
http://www.rdlfitness.com/best-exercise-tips/
What I like about his site is that he tries to understand everything according to general principles, like full ROM, anatomical or evolutionary function, and physiological adaptations, before deriving what he considers the best exercises or training protocols. His point about the shoulder is that it wasn't really designed for loading, but rather repositioning. I don't know enough about evolutionary biology to confirm or contradict this, but if true, it's worth considering when selecting exercises. And just going on experience, I like how he aligns with some of my findings, like the huge benefits of one-arm dumbbell rows, or going low rep and heavy.
Anyway, Thursday and Friday my left shoulder wasn't very happy, so I've got to revise last week's routine. Either separate the rows and bench press, or, more generally, separate the upper body pulls from the upper body pushes and maybe go back to doing the latter just once a week, something like this:
Mon
Bottom: Deadlift
Middle: Rows & Russian Twist
Top: Chinups
Plyo: Box Jumps
Wed
Bottom: Squats
Middle: Bench Press & Dips
Top: OH Press
Plyo: Bench Hops
Fri
Bottom: Power Clean
Middle: Rows & Russian Twist
Top: Neutral Grip Pullups
Plyo: Box Jumps
A much more minimalist, completely "safe" (according to RDL's recommendations) routine would be:
Mon
Bottom: Squats
Pull: Rows & Russian Twist
Plyo: Box Jumps
Wed
Bottom: Deadlift
Push: Bench Press & Dips
Plyo: Bench Hops
Fri
Bottom: Squats
Pull: Chinups
Plyo: Box Jumps
Thanks, the first article aligns pretty well with RDL. He goes through all the pros and cons before making a rec on most exercises.
The second article's test I'll try presently, but in general, it emphasizes the importance of mobility/flexibility, which I like.