Hi all! I am getting ready to start my first round of 5/3/1. I fucked up my shoulder in the winter and I know the rotator cuff has a partial tear (had an MRI) but I think the biceps tendon is also involved. Starting in the January I cut all of my pressing out and in March I cut out any additional biceps work (any curls or rows).
My shoulder is better but still has a way to go. I can pull and squat fine though. So my weekly workout have been: Monday low pull, tuesday off, wednesday squat, thursday low pull, friday off, saturday deadlift.
Since my shoulder is feeling a bit better I was thinking of starting 5/3/1 with:
Monday: Pendlay rows (the reason is that pull ups or anything above the head irritates the hell out of my shoulder)
Thursday: Low pull
What does anybody think? I am going to start with BBB format with the deadlift as squat assistance (and vice versa) and Pendlay row as high pull assistance (and vice versa).It is basically pulling except for the squats which sucks…but really that is all I can do right now.
I try throwing in a really light set of bench or press every once in a while. This week I did 3x10 @95 of close grip bench. I was really psyched during the work out because there was no pain. I was thinking “Great! Next time I will try 5x10 @135” But, the afternoon after and the next day I was sore a shit in the shoulder again so I have decided to wait some more…again.