Rest periods? anywheres between 1-3 minutes. It should probobly be longer.
As you get stronger you're gonna have to take longer rest periods. Don't let dogma slow you down with this. There is no rule about Strength Training requiring 3-5 minutes and Bodbuilding having 2-3 minutes, etc. You rest as long as you need to.
For example, my last Deadlift workout involved me doing:
395 x 1
385 x 5
400 x 1
390 x 5
405 x 1
395 x 5
410 x 1
All these sets were with more than 90% of my max. I rested for atleast (take a deep breath) 7 to 10 minutes between each set. Oh, and with the last set of 410, I rested for 15 minutes.
We live in the digital age, Nate - we need videos. Because if you're doing something wrong - a wrong "habit" of sorts and if we don't see you doing that, it might lead to an injury.
For example, lets say you're doing Overhead Squats, alright? You don't provide us with videos and by your description the exercise seems to be working well for you. Everyone here is gonna think you got it right. BUT, one day you do decide to post videos and we see you aren't retracting your scapula or you're not squatting "down" but trying to squat "back", then you're in a fix because you'll have to relearn your form.
Thats why everyone here posts their videos in the journal. It's not a narcissistic thing (ok maybe a little) but it's largely so that if we develop bad habits, we can fix them right there and then instead of waiting for it to grow into a behemoth.
Dedicated to power clean? Completely
Really? I can't help you with these because I have no experience with them.
Never have done front squats but completey open to it
Good. Front Squats beat the shit out of Back Squats.
Since you want to get strong, the lifts you need to focus on (in terms of importance to being strong) are:
1.) Overhead Squats
2.) Front Squats
3.) Back Squats
I am glad you're open to Front Squats.
Overhead squat?, It has peaked my interest in trying it, something tells me that I will be :P
Good. I'll provide you with some links to articles which should help steer you in the right direction with these. They take some time (3-5 months) to really nail down and for this you are going to have to take videos, dude. It's a highly technical lift so we're gonna need videos.
The shoulder issue is normal. I get crackling of some joints all the time - thats why we do mobility drill warm-ups, etc.
Yes. One more thing.
On GUS, we have a different approach to strength training - we're not in the this for the short run - we're here for the long haul. This means that I (for example) want to continue to be lifting heavy for many years to come. Therefore, we put a great deal of emphasis on training right.
So, if let's say you're 6 months down the road and you're only Deadlifting 300 lbs and OH Squatting 55 lbs and feeling like a weak little girl because everyone around you is repping away 4 plates, etc - you're not supposed to get discouraged. 90% of the lifting crowd get bored of lifting after a couple of years and the remaining end up with too many injuries that they have to deal with - take a look at bb.com itself. How many journals have you seen of kids between the ages of 15 and 21 progressing at an amazing rate with their lifts and then getting badly injured? I've lost count. Thats because they develop inconsistencies, muscle imbalances, wrong form issues and largely they used to the ass-kissing and back thumping that goes on in their journals.
Here on GUS, we want to avoid such tragedies. Nobody is supposed to get injured and if dialing your progress back a bit in the short term will help you progress even better in the long run, then you should expect us to do exactly that.