You all heard(read) me complaining about the AC joint problem. Long story short: can't bench...at all. Not even light dumbell press.
Here's what I've been doing to get around the pressing(haha...I'm lame) issue:
1) Olympic presses have replaced benching twice a week. Monday I press following a sort-of 5/3/1 al la Wendler schedule. Friday, I either push press or reverse band Olympic press(yeah, this is cool).
2) Oddly enough, I found I can do weighted dips. So Wednesday has heavy dips with higher rep back off sets.
3) I squat Monday, Friday. Monday is absolutely raw day, Friday is belt and wraps only. I follow the same 5/3/1 format. Disclaimer: I've individualized this 5/3/1 format. I do sets across and go for reps on my 3rd set.
4) Wednesday is deadlift day, same format as above.
Cool thing: I'm getting A LOT stronger really fast in the squat/deadlift. I'm a crappy squatter but I've done 365 for 6 with belt/wraps(left a rep or two in the tank). I expect to go well over 400 Friday. I did 455 x2 with some in the tank last night(best raw is 500). Nothing to brag about as a 165er but, hell, I'm improving. I have an equiped total of 1445 geared.
Part of the change seems to be going from a high volume schedule to only doing 3 total sets across in the main lifts. Going for a rep max on the third set is pretty damn fun(although I wouldn't do this in the bench). Otherwise, my schedule is pretty much the same.
