Gasper needs a little advice.

[BendtheBar]

Originally Posted by gaspers04

I totally agree Brother. Either way Ill have to work with or around the injury. My ego wants to load the bar, I know better now. I should have listened.

I really don't want to see you doing any benches without a slingshot, or something supportive.

Back to bodybuilding, if you want a crazy little dip into the shock pool, try German Volume Training. Very moderate weight, rest pause, and brutal.

[BigJosh]

If you haven't ever tried it, a traditional 4 day split may be an option for you.
Something like:
Chest/biceps
Quads/hams/abs(core,lowerback,whatever)
Shoulders/tris
Back/calves/abs(core,lowerback,whatever)

[Fazc]

Originally Posted by gaspers04

When it comes to powerlifting I feel that I am pretty knowledgeable, I managed a 450 bench, 805 rack pull and a 605 box squat with no gear or training partners.

Awesome numbers Gasp.

I did something similar when I injured my hamstring a few years back. I was pretty much at the point you are, sick of injuries and just tired of risking a pulled/strained muscle on a weekly basis. So I looked up the work of Casey Butt and talked to him a little on email, we hammered out a plan. The plan was a basic full body three times a week, however the few words of caution he gave me were to stick to the higher rep ranges. He said that should I stick to higher rep ranges and timed sets, as in 10 reps+, the contrast between that and my PL background should spur on new growth without exposing my body to the type of weights that would risk injury. The plan worked and I spent the next 2-3 years working out like that, pretty much until I arrived here on M&B last year. This was a typical week back then:

Monday - Heavy 3 minutes rest between sets - 3 x 10

Bench Press
Squats
Bent Rows
Seated Press
RDL
Curl

Wednesday - Light 1 minute rest between sets - 3-4 x 15

Pullovers
Flies
DB Rows
DB Laterals
Leg Extensions
Leg Curls
Curls
Extensions

Friday - Medium 2 minute rest between sets - 3 x 12

Standing Press
Chins
Deadlift
DB Bench
Curl
Dips

Within a month or two the results were surprising. Increased mass and definition. This may have been due to a number of reasons but it was working. After a month or two I began to expand the routine out and add lighter exercises to the heavy day. Soon after that I added exercises to the other days. Pretty soon I was doing upwards of 40-50 work sets in each session all completed within the hour! My work capacity was skyhigh and it was full on bodybuilder type training. The weekly volume was staggering by anyone's standards. I really enjoyed this, it felt good and I looked about as 'pretty' as I ever have.

Casey Butt has a bunch of articles/information so there's plenty you can read into to if you'd like.

Good luck with whatever you choose!

[TitanCT]

Gaspers. First find someone who knows ART and have them help you heal. Take a rest week, and during that week read up on mountain dog. I truly think youd lke it. It mixes all kinds of things together.

[5kgLifter]

My input with the shoulder, try not to place chest, shoulders and triceps on the same day since all place stress on the shoulders and may exacerbate any shoulder condition further.

Shoulders and triceps can work, though you can also split them to different ends of the day if time permits...which is what a lifter did but I can't remember the guys name (it's mentioned in the book Beyond Bodybuilding).

[Off Road]

I gave you a suggestion based on your bodybuilding wishes. But knowing that you've spent so much time on building up your strength levels, I'd probably just continue with that and focus on the squat and dead for a while and rehab the shoulder. In other words, lift like a powerlifter for your lower and posterior, and lift like a bodybuilder for your upper. Then if you decide that bodybuilding is your gig it's easy enough to switch over.

[gaspers04]

I would like to thank everyone for their input. Hopefully tomorrow I can respond a little more in depth. G'Nite all!