Thanks guys. It's feeling better than expected.
06/20/15 Saturday
Start of rehab.
Deadlift: 25kgx25x3
Did these conventional. Used 2.5kg bumper plates to get the bar to the right height, hence 25kg. Surprisingly these didn't hurt at all even though I still have a slight limp. Much different from my pec tear, when benching the empty bar fucking hurt.
Bench: 45x15x2, 95x10, 135x10, 185x10x3
First time I've benched more than the empty bar since April. My wrist is still really stiff from the cast but wrapping up at 135+ seems to be...manageable. I'm going to take it slow. 185 is really easy weight. Maybe 15lbs/week or something. Don't know yet. Might do a mini linear progression.
Cable rows: 3x10 at some weight
Triceps extensions: 7x10 at some weight
06/22/15 Monday
I'm traveling right now for work so I can't get to the gym every day. Also walking a lot, which sucks, but is probably good for the hamstring.
Deadlift: 45lbsx25, 65x25, 85x25
Pulled sumo. Decided I should do sumo since that's how I hurt myself and it seems to involve the injured area more than conventional. Maybe a little achey on the first couple reps of each set but otherwise felt fine. My low back was crazy pumped after these. 30lbs every 2 days seems pretty manageable right now if not more, but I'll have to take it easy especially since I'm traveling.
Bench: 20kgx15x2, 45x10, 65x10, 75x10x2
Being smart and taking a lighter day on bench with 75kg/165lbsx10x2 since two days ago was the first time I've benched more than the empty bar in 2 months. I was actually sore from those sets at 185lbs lol.