have you had a doc check you out just to make sure there's no pathology here?
if so and all seems well, what you describe is often a kind of tendonopathy related start of an issue.
So here's the deal: back off your loads in case there's some inflammation building up and let your shoulders repair.
YOu might want to consider the "it's too easy to be true" approach of the 40day program dan john describes here to help
dr mc schraefel, phd cscs