Close-grip presses will be the main assistance exercise, followed by incline presses for 3-4 sets of 5. I'll keep overhead pressing in the rotation, doing behind-the-neck presses on one day and military/push presses on my heavy squat/deadlift day. This should help me build a good base and improve shoulder and triceps power.
I've stepped up the volume of band pull-aparts. Not sure about sets and reps, I just try to do tons of them every day, and from different angles.
In the past two weeks, I did:
- Deadlifts - worked up to singles with 465-475-495-495. Could have done a bit more, but I have to be careful with these.
- Squats - worked up to 355x5 paused, then two sets of 445x3. Very pleased with this after 30+ days of neither squatting nor pulling.
- Bench press - 315 x 2 sets x 6. I'll stick with this weight until it feels light, then increase by 5 lbs. and still try to get 6 reps. On a different day, I got up to 275x5 on close-grip presses and did multiple sets with 265 lbs.
- Tried overhead pressing from the front position for the first time in forever. I managed a military press of 185x3 and a push press with 200x3, which was cool.
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I need to do more band pull-aparts; like the amount that you're doing. I bring the bands to work and then forget to do them. Or someone sees me doing them and when I tell them why, they ask me if I workout. Those people are on the list. I'm pretty lucky though, that I'm still holding a good workout schedule. When I've had to take significant time off from working out, I get all weird about what food I can or can't eat. Mostly I fail to see the reason to eat enough protein if I'm not working out and then it gives me an excuse to eat junk.
Nice squat triples.
Pull-aparts really work. I also do "heavy" reps with a cable set for general strength. But if you're having shoulder trouble, light ones for hundreds of reps are the ticket. Do micro-reps in the stretched position and vary the angle of your arms until you find a really painful spot, then attack that spot.
Also, dislocations.
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