Sorry to hear about your position,though I must say it's not uncommon for people like us. We love to work on the major muscles, but tend to neglect the minor ones. (IE we do snatches, thrusters, and handstand pushups, but neglect strengthening our rotator cuffs)
For me, it was about as messy as you can get without shoulder replacement. And it's not for sure that we're not going down that path in the future.
Complete labral separation from the glenoid, a piece of my glenoid was actually broken off and floating inside my shoulder, slight nerve damage as a result, a partially torn biceps tendon, and a torn rotator cuff.
My orthopedist spent 7 hours doing open surgery to put humpty-dumpty back together, that was August 2012. Now it's Feb 2013, and I'd say aside from a wicked scar (and the most pain I think I've ever felt in my life, and that was my second shoulder surgery, and I've been shot before in Iraq) I'd say I'm about 90% flexibility (about where I was before my surgery, but without the shooting pain) and about 50% strength. Where I used to be able to do 20-25 dead hang pullups, now I max out at about 12-15. I JUST now started back at my box, doing modified workouts like M100s and lots of lower body stuff.
My biggest suggestion? Is don't treat physical therapy like you do crossfit. It's not about lifting the most you can, or progressing the fastest you can, it's about strengthening the weakest muscles in your body and slowly breaking down the scar tissue. Keep your movements smooth and slow, don't jerk and pull. Isolate the shoulders or back depending on the exercise, and make sure you're being smooth. To coin a motto we use in the Marines "Slow is smooth, smooth is fast." Don't rush it. That rotator cuff is a LOT weaker than even your atrophied deltoid.
Some good things to do post op? Do the PT the way the PT tells you to when he tells you to. Another one that helps are every 1/2 hour take several DEEP breaths, hold them for 5-6 seconds, and then let them out slowly. This way you don't lose your precious VO2MAX when you're recovering. (Might be anecdotal, but my Ortho suggested this, and I did it - I only lost about 5 seconds or so off of my 5k run time after 4 months.
Eat nutritious foods. Keep in mind that you're going to be more sedentary than you're used to, so plan accordingly. Probably not necessary to eat 3-4000 calories a day being you WILL be sitting on your couch for the first couple of weeks. Drink lots of water, and get lots of rest.
Ice is your friend. 30 minutes every two hours. I bought a christmas light timer so I didn't have to wake up every night to plug/unplug it. Best $10 you'll ever spend I promise you.
TAKE YOUR MEDICATIONS. I know paleo-guys/gals also tend to be anti-medication, but there's a LOT of inflammation going on in there, and it needs to be dealt with accordingly. Not a place to 'suck it up' here guys and gals. Another Marine phrase - "If you're hurt, suck it up. If you're injured, got to medical." That applies here. Many of us are in this situation (raises my hand) because we ignored the fact that we were HURT, and tried to train through it - as a result, now we're injured.
Last but not least, take your time. This is a marathon, not a sprint. I can attest to this. I had shoulder surgery for a labral tear in 2008. 30 days later I was doing pullups. 3 months later I ran a 297 PFT. 6 months after that I ran a perfect CFT. And 6 months after that I deployed to Afghanistan. And a year after that I started crossfit, tearing up the box and setting some impressive records. I treated that shoulder like it was never injured. And 4 years later - almost to the day, I required another shoulder surgery and was told that I did so much damage to it that it was basically a coin flip on whether or not to do a complete replacement. And I'm only 32 years old. Give yourself a chance to heal. Go work out at your box when the doc says you can, but don't worry about RX'ing everything. This is a great time to work on your squats, your pistols, your double unders, and REFINE YOUR TECHNIQUES when it comes to snatches, cleans, and front squats.
Slow and steady wins this race. The only thing rushing wins you is a repeat visit for a more extensive surgery down the road.
Wish you the best in your recovery.