Hello, yesterday I was doing barbell bulgarian split squats and felt pain in my left upper hamstring so I racked the weight (bad to have something go wrong here opposed to dumbbells). I was using a weight I could manage in the 10-12 rep range in a controlled manner so I don’t think it was a loading issue. I had weighted hyperextensions afterward but I cut those to not take any risks. It’s sore but I don’t think there’s a tear or anything, no bruising. I’m not sure how to modify my leg training. Barbell bulgarian split squats are out for sure since I’ve been doing them for about 6 months now. Should I make my squat a more “Tom Platz” style squat with squat wedges so I recruit less hamstring? Leave out good mornings and RDLs? It’s frustrating since this is only the third week after coming back from a deload.
These are most relevant to your situation:
Training With Hip Pain Part III | Barbell Medicine (specifically addresses muscle strains, which is what this sounds like)
https://www.youtube.com/watch?v=mdwj5ORPmX0
You do not need to go out of your way to avoid engaging your hamstrings, but it may take some trial and error to find movement patterns/exercises that are most tolerable, then gradually transition back towards normal training as outlined in the material above. This may involve lunges, squats/deadlifts, leg curls, glute bridges, etc.