Due to a shoulder instability after multiple dislocations I can’t back squat with higher weights, which is why I am using Zercher squats as my primary 531 squat movement (sorry Jim, served me well so far and it’s what I can do with my shoulder). This also means that my back squat 1RM is only about 67% of my Zercher 1RM, and that I can only back squat depending on how stable my shoulder feels on any particular day. Some days I may only be able to hit 50% of what I could usually do or even nothing at all. Not risking any additional dislocations/damage/surgery is absolutely crucial, I’m trying to be smart here.
I have my first meet coming up in about 6 weeks, and I am wondering how to best dial in my back squat form in any sensible manner for that period of time.
Is it as simple as switching to back squats as the main 531 movement (obviously lowering my squat TM a lot) and doing as many of the 531 sets/reps as I can that particular day given my daily shoulder condition?
Or should I continue as I did so far with the Zerchers as the main movement and additionally hit back squats afterwards with low weight and high volume to practice my form? (The upshot being that the high variability in back squat performance won’t mess with my overall training performance too much.)
I’m a little lost here, so any input is highly appreciated. Cheers!