The surgery worked. The damage in my shoulder was repaired. Pain and restriction have continued due to adhesions and inflammation.

I am back in the gym. I am allowed to workout within the limitations of pain. That's all I wanted to hear. After a whole year of not training, I'd be more than happy to train with some pain.

The question is: How do I get the most out of my training now? I have done the slow and steady work to rebuild the muscles around my shoulder and I am ready to start builiding up some size and strength. I have discovered the 5x5 program and am starting to get into it. I had a go at it last year but the shoulder was not ready. My legs are pretty strong because I was able to train them with squats and deads while I was injured. No big weights yet but I think my technique is sound.

Has anyone had a similar experience? What do you think will work best?