Trained my raw bench today but with caution. My left side (slap tear, tore labrum, tweaked pec) is nowhere close to 100%. I am being as careful as can be but still putting work in. My rehab consists of body buffering these area every other day, body tempering these areas on the off days from body buffering and using prolotherapy. So far so good. Here's what I did:

BB Bench-Press

used 1/2 board on all sets
raw, wrist wraps, comp setup
used foam roller for arch on all sets

1 x bar - 2
1 x 135 - 2
1 x 185 - 2
1 x 225 - 2
1 x 280 - 2
1 x 280 - 2
1 x 280 - 2

Added 3board

1 x 405 - 12
1 x 315 - 12
1 x 315 - 12

Wide Grip Lat Pulldowns

4 sets x 12 reps each set

Heavy Tricep Pressdowns

4 sets x 12 reps each set

Heavy Seated Overhead DB Presses

3 sets x 10 reps each set

DB Shrugs

200 total reps

Abs