Coming back from nerve injury
So I pinched a nerve in my shoulder girdle last year summer, aside from hurting like holy hell for the first week, the long-tern effect has been paralysis of part of my right triceps and lat. This has done nothing good for my upper body lifts. I built almost all the strength back but then re-pinched it and re-paralyzed in the fall.
My neuro eventually diagnosed it as Thoracic Outlet Syndrome, said donít lift heavy overhead and sent me on my way. I've been doing a lot of stretches for the pec minor general shoulder mobility work and trying to maintain great form - and so far I haven't reinjured it. But the strength is coming back soooo slowly.
Basically, I want to run my programming for bench and press by folks to see if they have any other recommendations.
I'm on TM, but for press and bench I'm doing kind of a hybrid LP. I do try a heavy set of 5 on intensity day to gauge where my strength is but on volume and recovery day I do 3x5 and go up 5 pounds from one workout to the next.
The first time I hurt it, it took about 3 months to get back to PR territory in the press and chins and near previous PRs for bench. This time around it's been maybe 5 months and I'm not back to PRs in any of them.
So, any ideas on how to progress faster? Or is it just, "Keep at it, nerves heal slowly."