Benching has routinely tweaked an old rotator cuff injury of mine. I decided to throw it out completely. Not too concerned about it (mainly focused on deadlifting and squatting anyways). I'm hoping I can get back to it someday (perhaps when I've built a bit more mass up around my deltoids).
Here's what I came up with, only the work sets are listed, sorta based on rip's SS:
calfs (stand) 2x10
calfs (seat) 2x10
Mon/Wed/Fri, rotate between A and B (like SS). I've responded so far the best when I don't go overboard on volume especially for pressing stuff (this is what gets at my shoulder). Do you think this will be good for growth?
I would shoot for adding 5lbs to each lift everytime I train it for as long as is humanly possible (or reps if I'm not at 8 to the dips/pullups), while eating more calories than I need to maintain. Oh, and fridays after my squat and deadlift (or clean/press) work sets I'm going to do one 20RM squat set to torture myself.
My main personal goal is to get stronger at squatting (and secondarily deadlifting) and secondary goal is to gain lean mass all around.
Thanks for comments