I know I have a few threads elsewhere (Shoulder Dislocation Thread, and the Template Thread) but I'm going to try to make this the one stop spot for all things regarding myself and lifting.
Update: My physio therapist told me that my visits would soon be coming to an end and now the visits are getting farther and fewer between. After my last visit she told me not to do anything crazy in the gym. I took this is that she's giving me more freedom in what I can do and to start slowly getting back at the grind (Very slowly). I have an appointment next week sometime so I'm going to try to start my new template before then while continuing to do my physio exercises atleast 4 times a week if not more.
With myself and Ashiem touching base frequently during my injury, we were able to make a template (By we I mean he knows what he's doing and I'm good at asking questions). That looks a little like this:
135lbs x 3 x 3 (Adding 5lbs each week till a certain point, then adding reps)
___lbs x 3 x 7-11
___lbs x 3-4 x 6-10
Barbell Static Holds
___lbs x 4-5 Sets
Pushups (Progressively leading to pushups with bands)
__lbs x 2-3 x 15-20
Shoulder PreHab Work
-Push Up Plus
3 x 10
- Band Pull Aparts
- Band Resistance Hold Raise (Self Named)
- Overhead Shrugs
1-2 x 15-20
4-5 Sets max, Reps up to me but stay conservative
4 x 2 Focus on technique
Front Plank for 2 sets of 60 seconds
Further discussion, questions, potential template changes, videos, and my journal will all go here.