My left side labrum is still torn but I have been working around it to the best of my abilities to make the area around it even stronger. Things I am doing to help not irritate it:
1. No full range raw bench pressing. This really aggravates the area.
2. No behind the neck pressing DB or BB.
3. No push ups.
4. Limited overhead pressing but when I do the bar stay way out in front to keep pressure of the area.
I have excepted the fact I will never be a 500 pound raw bencher again unless I have this surgery and that is if I healed properly and trained smart to be able to. At my age and where I am now in my powerlifting career I am just fine with never doing it again. For the record my best raw bench in competition raw was 530 pounds at 262 body weight.
Today a lot of volume and getting that blood pumping. Here it is....
Rope Triceps Press downs
200 reps
Cable Pec Cable Crossovers
50 reps
Overhead Log Press
50 reps
Pec Dec
50 reps
Jump Rope
3 - 1 min
Sledge Hammer
3 - 1 min
Leg Ext
50 reps
Goblet Squats
50 reps
Abs