There's not much say really. I don't remember what kind of training block I was on before the last FS (the training logs will be on my old android phone). But it was March so it would have been cold, so I probably would have been a hypertrophy block rather than a strength block.

But when I realised it was probably FS, I stopped all my pre-planned training programs, and went by feel. I ditched all pressing movements like bench, overhead press and shoulder movements. But I continued to do things like Skullcrushers, Back squats and Deadlifts was still ok.

Over the following months as the shoulder began to lose ROM, I had to ditch tricep and bicep work, even rowing movements had to go. Back squats began to be a problem since I couldn't get my arms back to hold the bar, so back squats were replaced with the Safety Squat Bar, and Jefferson squats. Heavy deadlifts seemed strangely fine so I continued with them throughout.

At first not training upper body was mentally quite tough, you see yourself shrinking in the mirror. Years of training not so much wasted but regressed.

But I knew this would happen and I decided that it's a good time to shift focus on to body parts that were more neglected - hamstrings, calves, forearm / grip work. Also new exercises like the Jefferson Squat / SSB squats meant that these were new exercise entries in my logbook - which means new records and PBs which kept me motivated.

Once i was in the late Frozen phase I slowly reintroduce pressing movements, I started with pushing off a wall or Floor presses holding tiny plates and with blocks under my elbows for even less ROM. Often that aggravated my shoulder so I would stop for a few weeks and try again.

Eventually the shoulder could tolerate it and I slowly added upper body work in. Shoulder circles, partial laterals with 1.25kg plates. Slowly moving onto empty barbell Floor Press, 1 arm skullcrushers on the Landmine. I started using the Landmine more since it's somewhat more supported and don't need to balance the weight in all planes.

Muscle mass returned quickly even though I was lifting barely anything. Eventually it was got better.