For the past 3 weeks I have AC joint pain and something like a small round bone sticking out on the shoulder.
This limits me in pressing mostly. I can't bench anything more than an empty bar without pain, inclines, floor presses and dips are out too. The only horizontal pressing movement I can do without pain is pushups.
I have no problem with overhead pressing though. Chins and rows are also good.
If I do the 915 program but instead of bench focus on push press as the main lift, do you think it will work?
Setting it up like this -
day 1: push press heavy (915), 2 assistance movements and pushups at the end.
day 2: push press explosive and some pushups again.
I would really appreciate it if you could help me.
I don't want to stop training because of something like that.