New Workout Plan

So Ive been tossing around a lot of ideas lately as for what exactly Im going to be training for the next few weeks. I need to get my overall sense of strength back without goddamn hurting myself anymore than I already am. Thats the tricky part. I got 3 major issues going on plus a bonus;
1- Some major damage in my right shoulder. Any sort of pressing movement gives me a hard time. Its definitly the rotator but not exactly sure which one. Most of the problem happens at full contraction during a press. The only thing that hasnt really torn it apart is my Swiss Bar I picked up awhile ago.
2- Left Biceps injury. Somewhere around the insertion. This is another annoying injury since Im not even sure exactly which muscle I hurt to begin with. Could be all of them or just one. Either way certain curl or rowing movements are giving me crap so not only do pressing movememnts hurt but Im limited on pulling...fuck yea.
3- Heel spur. To add to everything up top my feet wanted some love and I still have a bone spur under my left heel giving me shit. Its fine to start but after some pounding gets swollen then hurts like hell. Only fix is rest, icing, some rehab, and a nightly splint to keep the foot dorsiflexed.
BONUS- My back still gets sore and tight from that injury over a year ago. I dont think thatll ever go away but its definitely stronger than last year. Maybe another year and itll completely go away.

Ok so on to the fun stuff.
Right now Ill prob look at these tests to determine what exaclty Im going for-
Box squat- max is 475 at the moment although Ive been putting up some decent numbers lately with bands.
Front squat- this lift is a joke for me. Its so bad at the moment. 225x5 is far from acceptable. So that is now a priority.
Pushups/ pullups for time- This is a new trial for me since I used to just heavy row and bench. Well heavy crap is out of the question so now im forced into high rep time trials.
Body weight- since my heel is giving me such a hard time I figure I should take the load off. Currently Im at 260 and figure that needs to come down. As a bonus Ill look better when we go to Put-in-Bay in July.

Im leaving things like vert, oly lifts, 30yd, etc out since those tests usually aggrevate something thats already hurt.

Ill post up with my training log later since I gotta get ready for a big relay meet tonight.