Sounds like you’re doing submaximal training like Wendler, etc.
I can tell you I’ve had some serious shoulder issues also and b/c of that, I had to completely toss out OHP from my workout regimen. I can do a push press but the slow, methodical, OHP is just not in the cards. Even have an x-ray to prove it! =P
As far as TR training currently I just toggle between SSB1 and 2, LV. Not very exciting however I remember a podcast where coach Chad talked about if you don’t have any set cycling goals and just want to keep a base level of cardio fitness, that doing 1 and 2 is just fine. Been trying it and I can say that SSB1 in the lunchtime/afternoon after the lifts in the morning is definitely doable. It’ll tax you hard but I’m in the hard days hard, easy days easy camp. With the TR workouts you gotta want each and everyone one and mentally push through that block of “it’s too hard”. So for example this week is:
Monday: (today - chest)
Tuesday: squats when I wake up, TR at lunch.
Wednesday: nothing/recovery. IF (big IF) I do something on Wednesday, it’ll be something like Recess -5 or Taku -1 turned down to like 80% or something. It took awhile for me to really absorb the concept of what “active recovery” is. However, once you push the ego aside, it’s fairly easy to get it…
Thursday: Deadlift morning, TR lunch
Friday: nothing/recovery
Saturday: Long TR workout
Sunday: nothing/recovery
It looks really weird with the whole ‘nothing’ in there but last time I did this two programs at once, I would fill those “nothing” days with something (rowing, cardio, ARM DAY-lol)… but I quickly fell victim to overtraining. I NEVER want to do that again. It should be noted that the lifting is following the Wendler 531 program to a “T”… So it’s not just a “I’m here workout” - it’s an all in, very disciplined effort.
This works for me. I would say it took a very long time for me to accept the idea that “It’s ok to do nothing”… when realistically it’s about balancing the stress of the body.
Finally, in the Wendler program every 4th week is a deload week. During this deload week WHEREVER I am in the SSB phase, I turn that week in to one of the taper weeks that is usually found at the end of a training phase. That way, I let the adaptation happen. This is probably one of the most critical pieces of the whole thing. The deload lifting week workouts are seriously very quick. Again, it’s all about throwing the ego away and trusting the process.
So far I’ve been slowly progressing and while I won’t be the monster @Critwannabe was… or as fast as well… most of the guys here, I am accepting that I’ll be a decent lifter and decent cyclist and I’m ok with that b/c I’m in it for the long haul of health and happiness.