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Good luck Pitski, hope all goes well with recovery mate, things been quiet around here without your ass clownery!

Glad to hear you are back squatting again too, how did they go?

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There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe

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i put up 200 pretty comfortably. which is the most i've ever squatted...front or back. back is so much easier than front.....i don't have to stand there with so much ab contraction that i can't breathe

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.