edit: I'm not blasting CT or anyone, as it's clear that I've taken a sound training principle and misapplied it.
I can see why after grinding the shit out of my shoulder joints. btw for anyone (especially newbs) who think maybe this could've been avoided with enough warming up, I always warm up quite a bit. for example, on shoulder days:
3x10 machine lateral raises (slow, with a hold/squeeze at the top)
5 lb shoulder complex
- 10 big, slow arm circles forward and backward with tension on the lats
- 10 smaller, slow side arm circles with tension on the medial deltoid
-10 small, slow front arm circles with tension on the front deltoid
- 10 bent-over rear deltoid flyes (hold/squeeze at the top)
- 6-8 bent-over Y-flips (delts are starting to burn by now)
5 dead-hang pullups (hold/squeeze at the top)
overhead press 25# plate, 3x8-10
overhead press 45# plate, 3x5-6
then work up the rack to 5RM for seated db shoulder press. I keep my elbows tucked in a bit, they're probably pointed somewhere between 30-45*.