Trained my raw bench today but with caution. My left side (slap tear, tore labrum, tweaked pec) is nowhere close to 100%. I am being as careful as can be but still putting work in. My rehab consists of body buffering these area every other day, body tempering these areas on the off days from body buffering and using prolotherapy. So far so good. Here's what I did:
BB Bench-Press
used 1/2 board on all sets raw, wrist wraps, comp setup used foam roller for arch on all sets
1 x bar - 2 1 x 135 - 2 1 x 185 - 2 1 x 225 - 2 1 x 280 - 2 1 x 280 - 2 1 x 280 - 2
Added 3board
1 x 405 - 12 1 x 315 - 12 1 x 315 - 12
Wide Grip Lat Pulldowns
4 sets x 12 reps each set
Heavy Tricep Pressdowns
4 sets x 12 reps each set
Heavy Seated Overhead DB Presses
3 sets x 10 reps each set
DB Shrugs
200 total reps
Abs
