An update in case anyone searches it:
Followed the ER docs advice of 1 week in sling. Got to see the specialist about 10 days post accident. having out out for 4+ hours was a long time he said, but it took that long to get me outta the bush, so if you do yours get a move on to the ER.
He reckoned the R/C was intact, ligamments intact, labrum to be determined. Never needed pain meds, but move it too fast or too far and I KNOW it.
Specialist advised physio and to limit motion so as to have the best chance for the ligaments and labrum to heal up as tight as possible. See him again in just over a week for a follow up assessment.
Started physio right after my specilaist saw me, doing U/S and electrotherapy and basic isos and now some range to the front but not side, and some light band resistance work with a very limited ROM. Sling did shorten my elbow ROM, working on that too. I am making physio and rehab my priority outside the day job.
As per my therapist, every 2nd day I have about 30 minutes steady work with more to come.
Over, a month out now, no lifting, so thats buming me, but can use my left arm for small and light movements below chest height. There is some snapping and popping but so far the PT thinks its not major issues - just swelling.
Obviously no upper body work but been doing leg machines, abs, back raises calves and cardio. Just got the OK to do bicep curls and pressdowns, albeit at 30-40%. And think I can us straps to extend my reach and get back to back squats so thats a bonus.