Decline med angle close grip

bar x 2 x 10

65 x 5

90 x 5

135 x 5

180 x 3

220 x 1

264 x 1

220 x 3 x 5

db shoulder press

50, 55, 60 x 8

tri pushdowns, v-handle

70, 75, 80 x 10

L-flies, front raises, DC broomsticks

notes: strength coming back and pain is manageable, it's a good sign i suppose, but i can tell that something is still way off when doing the shoulder presses some pain at the upper lat insertion  is present and the rotator rehab, feels like a nerve is being pinched, or displaced or something and pain is present after the sets, which is better than during the set i suppose...