Bench with a straight bar can be hell on the shoulders. It's not an unusual situation in the least bit. Shoulder problems and bench pressing can go hand in hand. Also, the overhead pressing probably plays a part in it as far as just overtraining the straight bar pressing.
Since you hurt it on bench why should it be surprising that bench still hurts? But I think the reason is you are laboring under a false assumption. I know you said "something happend" on bench one day and you hurt your shoulder. Well, something didn't just happen...it had been happening but you had compensated. That day was just the straw that broke the camels back. I guarantee it wasn't just "some thing that happend".
5x5 flat benching, was the bane of my bench pressing ability. Thoughout the time I was doing 5x5 training it was always one step forward two steps back. I would get this great new pr for a 5 rep max then turn around a drop 30 pounds and barely be able to get that up for one rep..with bad form. My shoulders kept going south. High volume benching in general is not very productive for me but I simply never use that much volume with a straight bar that heavy anymore.
You are going to have to figure out where the imbalance is and fix it. And you are going to have to modify or eliminate benching if need be. In general though you really should never spend so much time doing so much straight bar benching. You should have periods of bumbell benching if need be..or vary the bench press with different angles, etc and keep the volume down. IME, with an existing shoulder problem, varying the angle doesn't help that much. Changing the range of motion helps a lot more. Board presses are very valuable for this reason...and obviously for the primary reason to use board presses. Floor presses I find to be murder on the shoulders, however for some reason.
I've got enough shoulder stuff posted on this board, together with tests, etc..that most, with due diligence should be able to improve their shoulder situation.
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As far as the program thing, i understand i was not educated enough to start a program, and thats why i picked the DFT 5x5 because it was very cut and dry....pick a weight you can complete 5 sets of 5 with...easy stuff (like i said earlier i didn't really have anyone to ask advice from personally)
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Like I said, it wasn't really aimed at you. Obviously you were pretty successful with it. But that doesn't mean you needed to come out with a shoulder problem for that success. Short term gain...long term loss.
But the program, from a beginner standpoint, is not that straght forward. Like just about everyone who is doing this, I'm not sure you understand the point of how it all works and the supposed reasons for doing it. If people don't understand why they are doing what they are doing...they are bound to screw it up or simply be driving a nail with a sledgehammer which is what I think happened.
Straightforward is simply taking a movement and progressing on it from workout to workout or week to week by increasing the resistance, or the reps, or the sets, or some combination of those as long as you can. That's as straightforward as it gets.
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Until then i had spent over a year "over training" on the one body part per day scandal, if you will. I had realized my errors though, and that was why i picked DFT 5x5, i felt i needed a "program", and as i stated it was so cut and dry.
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Very ironic. You thought you were "overtraining" with one bodypart a day so to compensate you did a program that was "planned overreaching". The idea being to approach at least the beginning of overtraining.
I notice a lot of people see bodypart splits and say "you're overtraining" as if the two are synonomous. You may have been overusing certain joints and it was probably very inefficient but I doubt you were in an overtrained state just by virtue of donig a bodypart split. And going to a fullbody isn't a guarantee of not overtraining even if it's not planned overreaching. Most of the time when people say overtraining they are really talking about "overreaching" which is just a shortlived, beginning version of over-training meaning it's more easily reversible.
I'm not sure what plan you are talking about doing....