Should I Just Write My Own Routine?

Yay! Stopping this fixed my shoulder pain as well.

I’m gonna suggest this:

Gives you great flexibility in training and the tools to “write your own program”. Sessions can be done in 45 mins if you keep rest times low, and you can choose your own exercises.

Yes - brutal training can let you get work done in one set, and DC training is effective - but for someone looking to avoid injury, it’s one of the last program’s I’d suggest. Triple rest pause is absolutely BRUTAL, and the potential for things to go wrong increases exponentially with each rest pause set.

It’s a good suggestion, though - just not mine.

I’d also suggest good old 5/3/1. Not-to-failure, moderate volume, slow progression.