@cornflakes60 Bulgarian Split Squats. It was a joke but, apparently, from the downvotes there are a few folks over-sensitive to questioning the orthodoxy of BB bench, deadlifts and squats.
The sensible take (for an over 30 fitness sub) is if you keep getting injured doing one of the holy 3 weightlifting exercises, don’t be a stubborn mule. Flexibility is a virtue.
There are numerous alternatives to the big 3 that may not be as “optimal” as those 3 but who are we kidding? This guy isn’t going to ever hit his “peak” body. That ship has sailed for all of us unless we started lifting hard and consistently in our early 20s at the latest.
Don’t let pursuit of perfection become the enemy of the good. If you keep getting injured doing squats or bench press then pick something less optimal but it doesn’t sideline you from the gym. And as we age those sidelines get longer and longer and the risk of a permanent injury you can’t recover from, even with surgery, gets bigger.
Kept getting shoulder injuries from BB bench press. Had prior, non weightlifting related, injuries to each shoulder and they are compromised. Don’t do BB bench any more. Hasn’t noticeably effected my gains but it sure is great to be able to sleep on my side again.
I don’t do squats anymore. Injured back once and just no interest in chronic back issues for decades. Seen more than a few people develop opioid addictions directly from trying manage chronic back pain. No thanks. BSS, leg press, leg curls, lunges, etc. all fill in the hole left by not doing squats nicely.
Just saw a super jacked guy at my gym last night doing BSS with more weight than OP is doing BB squatting. BSSs are an excellent exercise and f’ing hard. I do believe there are some that just stick with doing squats way past when they should because their body really just doesn’t like them (this guy’s form is above average, imo). They stick with squats past the time their body is saying “Yo! I don’t like this.” because a) They are the “cool, old school” thing to do or b) They’re scared of BSSs.
BSSs, done hard and heavy, will leave you wrecked and pose a much lower injury risk.
As you age, listen to your body. If you keep doing things that get you injured over and over you’ll be sorry you did and you might (likely) not be lifting anymore when you’re my age.
-Signed mid 50s guy who’s still lifting hard cuz he listens to his body