Do not perform 3 days of ligting

1 day overhead

2nd day bench press

and 3rd day something else which has impact on your shoulders

I do PPL format, so I do not

tops, they get hit 2x/week

instead do bench press one day

deadlift other day

then 1 day rest

then again

overhead

then squat

and rest

etc

I am not lifting weights much at all right now

career too intense

instead I am just doing calisthenics but being really hardass about it

military mindset

in the rest day you can introduce exercises withouth much weight, such as dumbells, boxing, pull ups

I go in phases of lifting vs nonlifting

but I am always working out hard

whenever i got injured in gym it was always due to lack of focus

which is as a rule due to bad sleep or having drinked previous nights

even though i injured myself only lightly 2 times in a span of 2 years

overstreched muscle, fixed with massage

basically, i drift away with my thoughts while working out, then i start doing pull ups and "pumping" my way through repetitions withouth taking care to descend and pull myself up without excessive, erratic motions

when my joints are most worn, I do isometric calisthenics

they are brutal but very easy on joints

if I had to boil it down to one sentence, the key to making calisthenics not gay is to do isometrics

holding half a push up for 5 minutes is infinity times harder than just doing 200 of them

and less taxing on joints

before retiring

my secret to developing self-confidence in combat

it really does approach weight lifting levels of hardassness if done right

strenghten your forearm !

yeah

I do grip exercises every pull day

what are you, military? MMA? boxing?

I'm sort of self-taught in boxing for years

boxing

Though I'm looking towards possibility of learning a proper martial technique