My shoulder was not happy with me and I can't pin point exactly where it hurts...except for everywhere from elbow to scapula and beyond... Lots and lots of warm ups Box Squat 235 + heavy bands x 2 x 5 sets 325 + heavy bands x 2 x 2 415 + heavy bands x 1 + Average Bands x 1 + Average Bands x 1 Remove box, squat to chains 415 + heavy bands x 1 + Average Bands x 1 + Average Bands x 1 I was having a ton of issues simply unracking the bar in a position that didn't kill me and wouldn't roll down my back so it seemed like every set I had to make a choice. Pain or rolling! Bench Press hurt to bench the bar double mini bands 145 x 3 x 8 sets 189 x 3 x 3 sets unracked a heavier set and racked it again Finished off with some chins, biceps, and triceps and ATE FOOD! 
Shoulder Temper, Squat and Bench!
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