After not doing any pressing for the last few months I decided to stick to my plan and start rehabbing my shoulder this week. Just some light benching today. Everything was easy, but it felt good and that is all that matters. No aches and pains or anything weird. I probably won’t go much heavier (if at all) than this for a while, though. I think my back was more fatigued from benching than my chest and shoulders were, but I was surprised at the general non-rustiness of the bench movement today. Also, I pressed my 88lb kb last night with my right arm and didn’t have any pain, which is great, but that’s as hard as I will push my shoulder for a while. After benching I did some light to moderate face pulls, and some moderate single-arm pulldowns.
As far as treatments have been going, I am down to seeing the doc just once this week. Last few sessions have been very painful - really hardcore deep tissue/trigger point therapy with ultrasound. My right shoulder has a general achiness to it from the treatments still, but I can tell it feels good and strong otherwise. No occipitalis or collarbone issues anymore.
Bench Press (medium grip):
45x20x4
135x12x2
155x12x1
175x12x1
195x12x1
205x12x1
215x12x1
235x12x1
CG Bench:
135x12x2
155x12x1
175x12x2
Single-arm Kneeling Pulldowns:
60x12x1
70x12x1
80x12x1
90x12x1
100x12x1
110x12x1
150x12x1
Rope Face Pulls:
50x20x1
60x20x1
70x20x1
80x20x1
90x20x1
100x20x1
Single-arm Pushdowns:
80x20x1
OH BB Extensions:
45x20x1
65x20x1
85x20x1
+ stretching + yoga (60min)
Duration: 120 minutes
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