Shoulder is improving rapidly, considering how bad it was for the first 48hrs. Seems like it's a smaller tear than first suspected. ROM is not completely back but significantly improved and pain with the ROM is also not entirely gone but greatly reduced.
Safety Bar Squat (70 lb bar) - rehbands, belt for heavier
75x5x2, 160x5, 250x5, 300x3, 340x3, 370x2 (put on belt here), 390x2, 410x2, 430x1, 340x3
Notes: Couldn't quite get the bar into high bar position yet, so tried the safety bar and was able to do it. Felt very awkward, like a tweener between high bar and front squat, with an unstable load. The 430 was pretty fast but since I have hardly squatted since the meet, I didn't go up or do much volume.
https://www.instagram.com/p/9_-PP3mI...=wolf_strength
Press
PVC x 10-15 reps x a whole bunch of sets
Notes: Slight pain towards the top of the ROM but not bad at all, and happy to be able to get through the full ROM press. Widened grip a little and felt a bit better.
Band External and Int. Rotation
A lot
Notes: Just getting more blood to the area.
Deadlift
[135,225,315,405] x5; 495x3 @6; 545x2 @7; 585x1 @8.75.
Notes: I thought my rotator wouldn't allow me to go past 315, AND I have really not deadlifted heavy in training in months, so was very pleasantly surprised at how solid my shoulder felt and how easy the pulls were. It suddenly got much harder at 585 so I just shut it down there, but happy to be able to do something hard.
KB Press (left hand only)
In Kilos: 20x5, 24x4, 28x3, 32x3, 40x1, 44x3,1,1,1,1,1,1
Then a ladder: 44x1, 40x2, 32x3, 24x4,20x5
Notes: Wanted to do something harder for upper body too, so went up to the heaviest bell we have and did a triple, then a bunch of singles. Then my "WOD" was the ladder - to impress the CF celebs who were here for the week. I don't think they were impressed. In fact, I don't think they noticed.