So after re-thinking things I believe I'm going to try some intermittent fasting. Btb and brute gave me some help. Today has been pretty bad in terms of how I feel and how I see myself in the mirror so I'm hoping to change it with this.
I am still a bit overtrained/CNS is fried I can tell, I went heavier than I should have but it gave me a good baseline.
No stims for workout but this is what I got today:
Bench - 135, 155, 185, 205x8 - Shoulder still tender, I don't know I seem to be getting worse at pressing. Last couple reps barely made it. I think it's due to CNS fried but I'll see.
Close Grip Bench - 95, 135, 145, 155x8 - went reasonably well, I accidentally went from 95 to 135 I was going to do 115 but bleh
BB Rows - 135, 165, 185, 205x8 - would like to try to keep bb rows at or heavier than bench since my back needs to catch up.
Face Pulls - 60, 70, 80, 90x8
Pull Downs - 130, 140, 150, 160x8
DB Incline - 45 - Shoulder tender so I didn't keep going
Tried Flat DB Bench - 55, 65x8.. The flats are so high I can't touch ground and was hella unstable.
Overall I wasn't real happy with my performance but the 8s are making extreme pump and even with crappy pressing today (the last couple reps on bench almost didn't make it) I am going to feel it tomorrow.