After appointments and MRIs I don't need surgery. Yay. BUt I do have something similar to a SLAP lesion:

A SLAP (Superior Labrum Anterior-Posterior) lesion is a term used to describe an injury to the cartilage (the labrum) that covers the top part of the shoulder socket (glenoid) and may include an injury to the biceps tendon anchor.

Symptoms:
A typical course of non-operative care lasts a minimum of three months.

* Pain with overhead activities such as throwing or hitting
* Pain in the posterior/lateral shoulder
* Mechanical symptoms of catching, locking, popping, or grinding
* Pain while lying on the shoulder
* Decreased ROM
* Loss of strength


Basically my shoulder blade has shifted and my rotator cuff is bruised and abused as a result.

No surgery at the moment, just PT.

Said no bench/press/row (so 3 of 5 my SS exercises are adios gone) for the immediate future.

I'm wondering how people would proceed. Was thinking about squat/dead/bis+tris (if I can isolate and not stress shoulder) 3 times a week or so, with some core/bike stuff on the days off. I'm curious what people would suggest.

Yes I should have asked doc/PT what I could do. Instead I confirmed the things I could not do. I'll ask next Monday when I go back

You can bench press, though switching to DB neutral-grip is probably better. Overhead pressing is probably contraindicated and I'd omit that for the time being.

And you need to do rows. They will help you prevent this injury from happening in the future and provide a great rehab stimulus as well.

Just don't be stupid. If it hurts, take it easy. There's a difference between pain and discomfort. As a baseball pitcher, you should know the difference.

Tell your PT to eat a dick wrt not lifting heavy weights.

ETA: Also think about switching to the front squat so you can avoid the externally rotated position your shoulder ends up in when you back squat with a straight bar. Additionally, avoid pull-ups for now. Chins might be okay. But take it easy.

Thanks Kyle. Really appreciate the suggestions.