@JJSchmidt Sure thing man, just keep in my mind that my numbers are going to be crap and super low. I dint realize how many lifts the shoulder affected, from Squats (lacking the ROM to hold the bar tight on my upper back), to deadlifts (My shoulder joint being able to hold anything more than 100lbs without pain) to the move obvious ones like the bench and the military press. I will be starting very, very low. But I will attempt at least a 6 day a week protocol. Only because by the time I get out of work on Saturdays and Sundays the gym is closed, but I work every other sunday that frees up that day for me.
I'm going with this set up:
1) Deadlift: 2x5
2) Flat Bench: 2x5
3) Machine Rows: 2x5
4) Dumbbell Swing 30-50 ( I will see how many I can tolerate)
5) Weighted Incline Leg Raises 1x5
I'm not going for broke, but I feel as if this week will be the week where I feel where all my strength's/weaknesses lie. So I'm going to see how heavy I can go and be comfortable with 2x5. I will also make every rep a focus as pointed out in the article and just focus straight on quality. I'm really curious to see how quickly I will get used to the weighted incline leg raises seeing as how it's only 1x5 but I will see tomorrow. And my nutrition is geared towards fat loss, I'm already at a 500 calorie deficit trying to lose a bit of body fat, so we will see how that goes. I doubt I will be really fatigued even when at a calorie deficit as this isn't balls to the wall intensive training per one day, rather just stretched out through the week.
But also if you are doing 5/3/1 program and still making gains, I'd just stick with that honestly. That's what I was doing prior to my injury and I loved it. If you're getting bored try using different templates of the assistance workouts.