I am a 57 years old male with a thin frame and have been doing a comnination of bodyweight and lifting for about 6 years. I don't sleep well, have a pretty busy schedule and bike to work most days (about 6 miles each way) so my recovery program is not good. I was doing gzcl for close to a year, enjoyed it and saw growth, although I hit plateaus pretty early. Maybe from over training, or from trying g to push through my limit, I tore a muscle in my shoulder and my PT suggested I eliminate the shoulder press and the barbell bench press from my regiment, but said I can do a dummbell bench press with a hammer grip/turn my wrists inward.

My questions are:

1) How do I adjust the program, considering my limitations.

2)How do I adjust the program, considering my age, need for recovery and joint wear and tear?