I need some help/advice, whatever you all can give. Ive been a long time reader and few time poster.
Ive been trying a rotation of Push Pull for about 3 months. a little program i wasnted to mess around with. Long story short i have been doing heavy seated dumbell military press followed immediately by pullups. i do about 6 sets of 10 to 15 on each and the weights for the press are as follows. 40,60,70,80,90,100. all sets are 10-15 reps.
the last few weeks i have noticed slight pain in my left rear delt when i push up on the first rep after the 90 degree mark and on the way down right before i hit 90 degrees.
over the last 4 days when i stretch my left shoulder across the right side of my body the rear left delt feels deep pain. and over the last 2 days i cant even lift 20lb dumbells overhead without pain in the left rear delt.
I am worried and confused, i utilize a pretty good rotator cuff program 3 times a week. although i did ignore it for 2 months at the start of this program.
Please all, any help will be greatly appreciated.
If it helps. the pain is less on presses if i bring my elbows slightly forward instead of straight out to the sides.