I mainly stick with heavy lifts and low rep ranges, typically focusing on the big three. I find that with work I can't do much more than that without overtraining. Most of CW's training programs that have this focus have worked very well for me. The gym exercises that aggravate my shoulders are those such as bench press, shoulder press or any other kind of overhead pushing exercises. Back squats also cause pain in one shoulder because it forces the shoulder back behind the head. For some reason this angle torques the shoulder.
Deadlifts, front squats, chin ups, bicep -tricep curl/extensions all don't seem to cause any pain.
I've been trying Arnica and ice the last few days, with some minimal results.
Thanks for the input, hope to hear more!
Point well taken. I'll have a doc look at them.