I spoke with Dave more in depth about retraining my bench and he believes at this point in my recovery I need to be doing "max effort" work. That max effort work needs to be done at to a max 3 or 5 and needs to be at about 1/2 tempo. This will replace the volume work with higher rep ranges and the reduced rep speed with keep the weights in a range that my tendon can handle while retraining and rebuilding the muscles affected by the injury and the surgery.
Reverse band barbell bench with red shoulder saver pad - mini bands used and 65 pounds was zero at chest.
65 for 5 reps
85 for 5 reps
95 for 5 reps
135 for 2 sets of 5 reps
185 for 5 reps
225 for 5 reps
245 for 5 reps
265 for 5 reps
275 for 5 reps
295 for 5 reps
305 for 5 reps
dumbbell press
25's for 10 reps
35's for 10 reps
40's for 10 reps
standing military press with angle bar
bar for 10 reps
65 for 10 reps
85 for 10 reps
95 for 3 sets of 10 reps
low pulley cable rows
130 for 3 sets of 15 reps
chin-ups
3 sets of 3 reps
I was really surprised how the bench went today. I just felt my way through it and and no issues. I stopped at 305 because I didn't want to push it any more today. I never came out of groove, felt in control of the weight and kept the reps slow.