I’ve been running the Wendler 5,3,1 (triumvirate, 4 days per week) for about 5 months - absolutely love this method and find myself hugely motivated for my workouts.
Unfortunately I busted (seriousness TBA) my RC last night doing bench presses (my fault; weak spot, poor form) and now it looks like I won’t be horizontal or vertical pressing for a while.
I don’t want to stop training, and pulling movements don’t seem to be affected.
How would you approach this problem?
keep current format but do all pressing with absolute minimum weight to avoid further injury - not sure if this is possible yet, but I could try it.
stick with layout but only do deadlift and squat days until shoulder is healed.
3-day split, keeping deadlift and squat days but adding in a Barbell Row as a main upper body lift.
keep current format but do weighted chins instead of press and barbell row instead of bench.
…pretty much I just want to avoid drowning in the frustration of yet another RC f*ck up.
any comments or other suggestions?