done with PT. being back to work sucks...
5 weeks of : banded external rotations with elbow at side, ext rot. with elbow at 90 degrees to body, abduction, flexion...and towards the end some very fast banded internal rotations with elbow at ninety...and then slow on the external rotation. lots of playing with the body blade...i'm gonna buy one. medicine ball chest passes, overhead throws, external rotation throws, windmill throws, cable rows with good retraction, band rows with good retraction, overhead shrugs, pec stretching, lat stretching, sleeper stretch + another capsule stretch, PT pushing on a swiss ball while i held it on the wall or on the floor, light overhead presses, swiss ball rollouts with scap pushups at the end, holding the dip position with straight arms, wall slide stretch, electric stim, and this anti inflammatory machine that injected steroids into my bicep tendon via electricity.
for 2.5 weeks i was doing mostly all of that twice a day...most for 3 sets of 20. took me an hour in the morning, and an hour at night. now i'm down to doing it once every other day.
started a conservative 5/3/1 last week to ease back into things....been pretty fun so far...doing a 3 day a week, with just 3 movements, rack pulls, military press, and front squat....and lots of high rep accessories.