I feel pretty lame posting these workouts lately. Being broken, even temporarily, sucks. Shoulder preventing pushing gains in UB focused lifts, back preventing pushing gains on LB focused lifts. At least there's always Star Wars marathons on Spike to ease the pain.
Squat
Press 45x5x2 to warm up shoulder. Then:
45x5x2, 135x5, 185x5, 225x5, 275x5, 315x5, 365x5, 415x1
Back felt pretty good here, but starting at 275 I could feel the spot where it's injured. It was a twinge - not painful, not weakness. Just a twinge of some sort letting me know "Hey Wolf, I'm still not 100%." So I halted the 5s at 365 and did a single at 415 to feel some heavyish weight. Pretty short rest, about 2 minutes between sets, maybe 3+ minutes each before 365 and 415.
Was able to take my pre-injury grip width (middle finger on the Powerlifting rings) by the 7th set (315). I can feel it's still stretching out in that position, but I could get there and stay there. I usually get there on the 4th set when healthy.
Press
45x5, 85x5, 115x5, 145x5, 175x5, 185x5x2
The 185 sets were hard. Frustrating again. Shoulder feels better every day, but still plenty of recovering to do. Today is 4 weeks since the injury.
I also suspect that the absence of any heavy bench work is making it more difficult to regain the strength on my press.
Deadlift
135x3x5
Was going to do power cleans, but tested a set of 3 of plain DL first. Good thing. Back not ready for cleans yet. It seems the stabilization required during the squat is fine, but repeating the mechanism of injury itself (in this case, rack pulls) is behind in the recovery curve. That makes sense. So just did 5 sets of3 really light pulls. Felt good.
Bench Press
45x20x3
Felt better than last time I did them (Monday or Wednesday, don't remember offhand).