I hurt my shoulder about a month ago while benching and this is still fucking me up now.

Hurt something around the AC joint, kept getting worse and worse. Started getting pains in my pec tendon and getting weak. Took a week off.

This is my 2nd session since the week off and now I still have some shoulder pain and pain in both of my biceps. My lifts are getting worse too. Haven't hit PRs on any bench variation in about a month.

I honestly thought the week off would help me but it basically did nothing and my only options from here seem to be to train more and tear my tendons up or not train, get fat lazy and weak.

Somebody's please help me out here.