Okay, so some of you know I had shoulder surgery. The doctor that did my surgery said I would make a 100% recovery, and I would be okay to go back to powerlifting when I felt I was ready. But the physical therapist said he thinks I should never bench again no matter what. Well I’m ready to make my return, because I’ve yet to meet all the goals I’ve set for myself, or reached the potential I know I’m capable of. But I want to change how I workout. Although it was football that ultimately did my shoulder in and caused the blow that would cause me to have surgery, years of benching heavy every chest workout caused the wear to even cause the instability in the first place. I basically told the therapist he was an idiot, canceled my remaining appointments, and took things into my own hands. A lot of people don’t know I’ve been in therapy for my left ankle, both knees, and both shoulders, so I pretty much knew the drill of how to continue my therapy on my own. So the question is, can I still get stronger by doing reps with light weight? For example, my old powerlifting workout was 12 sets of 3 with 90% of my one rep max. Could I change it to say, 4 sets of max reps with 50% of my max, and still see progress? I know it wouldn’t be "fast" progress. But that’s a good thing. the doctor said one thing that caused my shoulder to become unstable in the first place was that my bench was going up to fast for my joints and ligaments to keep up with the strain, because my bench made a jump out of nowhere from 455 to 505 in 4 weeks natty. I’m not sure how it happened but oh well.