Went in and trained today. Well, my shoulder still feels like shit but it's ROM is 1000x better. I can fully oh extend my arm which is a step in the right direction. Got a massage which left me feeling sick from all the work done. I was sore as shit after but she got 6 knots out of me (lats, pec, sub scap, shoulder).
WAVE1 WEEK1
BENCH/ SQUAT
Speed Bench + 63lbs chain~ 95x5, 135x5, 165+Cx2, 165+Cx2, 165+Cx2, 165+Cx2, 165+Cx2, 165+Cx2, 165+Cx2, 165+Cx2, 165+Cx2, 165+Cx2
Pause Squat + 100lbs chain~ 145+Cx5, 195+Cx5, 235+Cx4, 265+Cx4, 295+Cx4, 325+Cx4, f.drop 235+Cx6
DB Skullcrusher/ Rope OH Ext.~ 30/80 x10/10, 35/80 x10/10, 40/80 x6/10
Low Cable Row~ 90x10, 110x10, 130x7