[Rearden]

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i'm sorry to hear this. are these injuries possible with weights that are like under 200lb?

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Lifting light with bad form = Dangerous
Lifting heavy with bad form = Dangerous

....The constant there is obvious and it's better to be safe than sorry with respect to staying light until youre 100%. Nothing from running to lifting is completely injury free but if you use proper form and focus on safety you can decrease your chances of such damaging injury to minimal levels; if you don't sometimes you may just be asking for it in a way.

I don't mean to suggest that everyone who gets hurt lifting has terrible form; some things just happen. I do mean however that lifting with poor form ups the chance of something going wrong and that form should always take priority in exercising effectively and safely.

And OP:

Pulldowns as a substitute for Pressing.... what?