I was given the green light by the PT to try some benches. Friday night has become my rehab and back night but before I hit back I tried some bench before back. I was able to work up to 225 with no pain which was awesome but I shut it down because he told me just because it feels good doesn't mean I'm not doing damage still. He said see how you feel the day after. I work up this morning to a sore stiff shoulder. Which is frustrating, it just means a few more weeks of this boring ass rehab. I put together my massive benches, and then video of Freya dancing to not make the video as boring!
Rehab
Three movements
4 sets of 12 each
Bench
barx5x3
95x5
135x5
185x4
225x3
EFS chest supported row wide
4 sets of 10
Lat pulldown
4 sets of 8
EFS chest supported row narrow
4 sets of 12
Abs
banded side to side chop
4 sets of 6 to each side