I had a grade 2 AC joint separation on 8/23. I've done all my rehab and am back to about 85%-ish. I'm doing light shoulder presses and delt lifts. I can a few sets of 5-10 push ups and sets of 10+ modified with my knees down. I'm able to do a few sets of about 2-3 full extension pull ups. Everything is coming back nicely. It still sounds like rice crispies, but I'm feeling much better. EXCEPT I can't bench press at all. I tried again yesterday, and I couldn't even do the bar. Even 10lb dumbbells are a struggle. This is getting beyond frustrating. I figured with the push ups improving every week, I should be able to at least get back to light benching. But I got nothing. Any advice or experience? Am I just in too much of a hurry? I'm 37 and in above average shape with no prior shoulder issues except the wear and tear of a 9 year USMC stint.

*BJJ question
I went back one time on 10/4 and it was too soon. I feel like I'm ready to get back to drilling and safe rolling with an experienced partner now, but don't want to rush it. I just miss it so damn bad. It's still sore to shrimp on that side and worried about any type of submission on that arm. Should I have some patience or do y'all think I can do it safely, if I check my ego? I'm a one stripe white belt, so forgive my ignorance. I just REALLY want to get back on the mat.

I have tried rushing coming back from injuries before. It doesn't work. Take the time off. I get that it's addictive and you miss it...believe me here. But you'll be missing it a lot longer if you seriously injure something and you need surgery or whatever.

Sorry to hear that. Shoulder injuries suck and they take a while to heal. I would recommend either staying off the mat completely or training technique / drilling only.

It's really tempting to roll light. But it's also impossible to do when a white belt because you're still so new it's hard to know what light even is (until it's too late).

Rolling is fun, but if you can use the time you normally would have rolled to drill basics, stretch, watch upper belts roll, etc your BJJ game will keep getting better with much less worry of injury.

Unless there is a compelling reason, I would wait until 12 weeks post injury to even start rolling. Its just too easily to re-injure a grade II or III bc you have at least one ligament torn. I would also not worry about the bench, and if you just have to do it, stick with a bar rather than dumbbell. Get harder resistance bands. Keep working on stability. Plank on a bosu ball or indo board if you want more challenge. 3 to 6 months of good slow return will give you much more longevity.