Glute Imbalance and Scapular Winging

Workout B:

Squat: 3x15 (heavy resistance)
Assisted pull-ups: 5x5 (25 lbs assistance)
Lat-pulldown: 3x8 (67.5 lbs)
Tricep-pulldown: 3x8 (45 lbs)
DB front raises: 3x8 (17.5 lbs)
BB Bicep curls: 3x8 (40 lbs)

Workout A:

BB bench press: 5x5 (65 lbs)
Pendlay rows: 5x5 (90 lbs)
Assisted dips: 3x8 (70 lbs assistance)
DB close-grip bench press: 3x8 (15 lbs)
Seated rows: 3x5 (37.5 lbs)

Felt a tiny tinge of pain in my left leg today, so didn't want to squat... That's two workouts missed now.

I might have to live the rest of my life only being able to squat once or twice a week.

I should probably be modifying my pelvic position more throughout the day though...

Also, I feel my arms and scaps working more during the bench than my chest... is this normal?

Played hockey on Tuesday and wore my dress shoes all week = leg pain.

Haven't squatted for over a week now.

Workout B:

Assisted pull-ups: 5x5 (20 lbs assistance)
Lat-pulldown: 3x8 (67.5 lbs)
BB Bicep curls: 3x8 (40 lbs)
DB front raises: 3x8 (20 lbs)
Tricep-pulldown: 3x8 (42.5 lbs)

Workout B:

Assisted pull-ups: 5x5 (15 lbs assistance)
Lat-pulldown: 3x8 (72.5 lbs)
BB bicep curls: 3x8 (40 lbs)
DB front raises: 3x8 (20 lbs)
DB hammer curls: 3x8 (12.5 lbs)

My left scap hurt the day after Workout A.

I think I need to do more protraction exercises and work on strengthening my serratus anterior:

http://posturedirect.com/how-to-fix-a-winged-scapula/

Workout A:

BB bench press: 5x5 (75 lbs)
Pendlay rows: 5x5 (85 lbs)
Assisted dips: 3x8 (55 lbs assistance)
DB close-grip bench press: 3x10 (17.5 lbs)

Workout A:

Squat: 3x15 (heavy resistance)
BB bench press: 5x5 (75 lbs)
Pendlay rows: 3x10 (75 lbs)
Assisted dips: 3x8 (50 lbs assistance)
DB close-grip bench press: 3x8 (20 lbs)

Getting back into squatting after a long break.

I was reading the "how to fix a winged scapula" article by posturedirect, and the author said you shouldn't be working out as you fix your scapula.

I don't care though. I'm tired of taking time off to rehab.

A snipet of the email that I sent to my osteopath:

Scapular Winging / Shoulder Dyskinesis

My left scap and arm still feels disconnected from my body. If I lift heavy, a slight tinge of pain runs through my left bicep.

Piriformis Syndrome

I'm no longer experiencing pain down the back of my left leg, but my left glute is usually very tight. I have to constantly be thinking about how I walk, sit, and sleep. And I constantly have to be doing your exercises.

A Possible Solution?

Anyways, I was scanning the internet and I came across this physiotherapist named Mark Wong. He has written some very informative articles on my problems and I feel that his advice is very sound:

http://posturedirect.com/how-to-fix-a-winged-scapula/

http://posturedirect.com/how-to-fix-a-rotated-pelvis/

I've been doing his serratus anterior exercises for a couple of weeks now and my left side already feels a lot stronger and stable.

He said that you shouldn't be working out as you fix your scapular winging, but I've been working out all this time, so I don't know whether I should stop or keep going.

His rotated pelvis article is very similar to your advice, but he offers more exercises.

What do you think about all this? I think these two articles may be the only hope I have left."