Coming back from my shoulder issues- I don't feel I could set my training numbers off of my old maxes so I'll be doing a couple of test days to get an idea. I'll set these numbers for a meso and adjust from there.

Warm Ups 

Bracing protocol as usual

I've been doing some rehab on my shoulder pre workout as well.

135 - 8 x 2

225 - 8

315 - 6

405 - 3

500 - 1

585 - 1

675- 1

725- 1

750 - 1

over all I was super surprised at the strength I retained- speed seemed to remain the same from 585 - 750.

Accessory Work 

Block pulls ( two inches below the knee) I usually do these in the 70% range,

440 x 3 x 3 trying to focus on a 1-second hold at the top.

Sumo block pulls ( two inches below the knee)

440 for two sets of 5

Hammer curls two progressive sets of 12-15 reps