Frustrated with my shoulder's slow progress, I stretched it aggressively yesterday, including lots of time forcing it into squat position with the PVC pipe. Unlike past days, I went well past the pain threshold and just kept doing it even though it hurt. Today I woke up without pain for the first time since the injury, had much greater pain-free and low pain ROM, and was able to get into low bar position well enough to do the lift. Made my day.
Squat - rehbands, beltless
[135,225,275,315,365,315] x5
Notes: VERY excited to be able to do this today. Shoulder wasn't back to normal, so I had to bend my wrists back a bit to get into low bar position. I experimented with both thumbs around and thumbs over and ended up staying with thumbs over. Wore my wrist wraps due to the wrist bend and it was a little uncomfortable but didn't really distract my squatting. Knees were also mostly cooperative today. I was really, really, really happy to be able to do this.
Press
[15,25,35,45,55,60,60,45,45] x15
Paused DL - DOH, beltless
135x5, 225x3, 275x3, 315x3x2
Notes: Easy but my back still isn't feeling great. Parts of my erectors feel like they've never really been the same since the stupid Pig Squat. Like they're just tight and wound up and won't relax no matter what I try. Pulling off the floor just feels bad, and like my back isn't solid and properly set.
KB 1-A Press (Left only)
20x5, 24x5, 28x5x2, 24x10
C2 Erg - 250m / 1:30 rest x 4
Paces: 1:58.6, 1:52.8, 1:52.0, 1:44.0
Notes: Did four instead of two and went a little faster. Still slow but I have no conditioning base right now so the last one was actually a little hard.