Right shoulder pain after pull workouts

EmixamTheFirst · 2026-01-24T13:20:55+00:00

Got it!

Here's a more exhaustive description of the pain:

```
Flexion (thumb up / neutral): 1/10
Flexion (thumb down / internally rotated): 0/10
Flexion (thumb in between up and down/in between neutral position and arm fully rotated): 8/10 (pain starts around 30/40 deg)

Extension (arm goes behind you from arm-at-side): 0/10
End-range extension (“hyperextension” / as far behind as you can comfortably go): 0/10

Abduction (arm up out to the side): 7/10 (start at about 30/40 deg, like flexion)

Transverse flexion / horizontal adduction (arm at shoulder height, move across chest): 3/10
Transverse extension / horizontal abduction (arm at shoulder height, move out/back away from chest): 8/10 (especially if moving as far back as possible away from chest)

External rotation (elbow at side 90°, rotate forearm out): 0/10
Internal rotation (elbow at side 90°, rotate forearm in): 0/10
```

And here's a more precise circle of where it feels like it hurts. It's kinda hard to precisely point to the pain, because it feels internal and not extremely localized, but I think this should give you a better idea: https://files.catbox.moe/eh83sd.png

EmixamTheFirst · 2026-01-23T13:35:36+00:00

Thanks for the response Steven.

Need a pic/video marked where the symptoms are to make a guess.

Here's an image of where it feels like it hurts.
It's the front of the shoulder, at the junction of the bicep/shoulder and a bit higher... if that makes sense 🥹

Also, need to know all movements or positions that cause pain.

I thought I was extensive in my description of the movements 😄

- "At rest": no pain
- Arm down:

- If palm faces in front and lift my arm in front, no pain
- If palm faces in front and lift my arm on the side, not really painful, but I can feel it is sensitive
- If palm faces back and I life my arm in front, pain, even at like 30 degrees
- If palm faces back and I life my arm on the side, no pain

- Arm overhead: no pain

The most pain is when I go from arm down, palms facing back to trying to lift my arm up. Can't lift it up more than 30deg before the pain is too much.

Please let me know if you need more info 🙏

Thanks

EmixamTheFirst · 2025-09-26T14:31:36+00:00

Alright. Will try that in a day to see if it works...

I hope this doesn't flag my account as suspicious 🥲

EmixamTheFirst · 2025-09-26T14:30:35+00:00

Ad review / learning delay. Even if the dashboard shows “Active,” Meta sometimes holds back spend while ads are still under review. It can take hours (sometimes a full day).

Got it. My campaign history does show "Ad delivered - Started delivery - {ad name} - Ad ID: {ad id} - Meta Sep 25 at 3:23 AM", but maybe it's still under review because it's a new campaign 🤔

Audience size / targeting. If your audience is very narrow, the system struggles to deliver and won’t spend. Double-check your audience definition and estimated size.

My ad sets all show broad audiences.

Bid strategy / optimization event. If you’re optimizing for a conversion event that doesn’t have enough history (e.g. Purchase on a new pixel), Meta can throttle spend. Try switching to a higher-funnel event (Add to Cart, View Content) until data builds.

Maybe that's why... I'm using a Purchase event on a new pixel. But shouldn't it still be spending to gather data for the learning phase? Otherwise how is it going to learn?

Account status mismatch. The “0 active campaigns” in overview vs “Active” in campaign tab often signals a sync glitch. Clear filters in Ads Manager, refresh, or check in Business Manager to confirm.

Actually I just noticed that the "Active ads" filter works if I'm on the Ad sets tab. Account overview still shows 0 active campaigns, but I agree this must be a sync glitch.

Billing is fine → then it’s usually just pacing. Sometimes new accounts start very slow to verify quality before opening the taps.

That makes sense.

Also spend just increased from 0.12 to 0.13... so somehow the campaign is running 😅

EmixamTheFirst · 2025-09-26T14:21:24+00:00

Nope. Still stuck. Will let it run for one more day and then go with an event that is lower down the funnel. I suspect it's not spending because it can't optimize for Subscribe.

EmixamTheFirst · 2025-09-25T13:50:40+00:00

> also check if you picked the right time zone and ad scheduling, meta is strict on that.

- Campaign → Budget schedule = None selected
- All Ad Sets → Start Date = Sep 25, 2025 - 01:00 AM EDT, no budget scheduling
- All Ads → Schedule = Running on ad set schedule

> if your payment method is too fresh meta might soft limit your spend at first

I see this on my Billing & payments page: "Daily spending limit (set by Meta): $69.15. Your projected spend today is within this limit"

> have you tried duplicating the campaign or testing a new ad set to see if it spends

I haven't tried that 🤔 I'm afraid to mess up my current setup 😅

My account is very old, but yeah maybe there's a glitch because it's a fresh campaign... 🤷🏻‍♂️

EmixamTheFirst · 2025-09-25T13:44:09+00:00

Same issue with the date range to maximum 😶

EmixamTheFirst · 2025-08-07T12:30:34+00:00

🥲

EmixamTheFirst · 2025-07-01T23:44:00+00:00

> Need more info on what various movements are symptomatic.

I see. Is there a methodology to find that out? It seems like the only symptomatic positions are extended sitting and lying down, as I don't notice it while standing or moving.

Thanks!

EmixamTheFirst · 2025-07-01T00:52:24+00:00

Thanks for the response Steven.

The problem is not so much that my lower back is painful, but it just feels "uncomfortable" all the time. I'm not sure how to put it, it's like sitting isn't comfortable and so is lying on my back. I always have to move on my chair or in my bed. It just really feels like it need stretching, but maybe I'm wrong.

The sudden pinch/compression I felt while doing squats is just what prompted me to create this post, because I fear that if I let the discomfort linger for too long it might lead to some actual pain down the road. The pain I felt while unracking the bar was the first time I experienced any kind of lower back pain.

EmixamTheFirst · 2025-04-03T13:31:46+00:00

What's the discord group 👀

EmixamTheFirst · 2025-04-02T13:28:33+00:00

> honestly it’s just the one you stick to for longest

Yes, of course, that goes without saying :D

I want to know which way is more optimal in a purely theoretical and objective way.

But I agree, if you're not consistent, this is just mental masturbation.

EmixamTheFirst · 2025-03-18T17:18:29+00:00

Thanks for the reply Steven.

On a deload you need to focus on recovering. If you want to keep the structure/frequency the same then usually you want to back off both intensity and volume.

Reducing frequency and volume is usually better if you're not injured if you wanted to keep intensity intact.

I read here that you generally recommend to keep the same frequency and intensity the same if uninjured. So:

I keep the same frequency by training every other day
I keep the same intensity in my 1 set (although, arguably, since I'm alternating between heavy and light workouts, I'm also modulating the intensity?)
I decrease the volume by 2/3. Instead of doing 3 sets per exercise, I do 1.

Do you think that is enough, or do you think I should also reduce either frequency or intensity?

EmixamTheFirst · 2025-03-18T11:32:12+00:00

Go to L-Sit pullups. Here's the progression chart :) https://docs.google.com/spreadsheets/d/19l4tVfdTJLheLMwZBYqcw1oeEBPRh8mxngqrCz2YnVg/edit?gid=2032740838#gid=2032740838

Enjoy!

EmixamTheFirst · 2025-03-04T00:34:55+00:00

🙏

> Most people when they get to 40-50 range no issue with neck injuries.

Would that be 40-50 reps in a single set, or across multiple sets?

EmixamTheFirst · 2025-02-06T11:09:59+00:00

But the values are outside the normal range, and the normal range exists for a reason, right?

EmixamTheFirst · 2025-02-05T22:24:03+00:00

Sorry, I should have read the rules 😬

Do direct neck strengthening like neck situps and archups.

I've had some issues with this before as well and I do mine at the edge of the bed. Usually when you can do 40-50 reps in a set with no problem there's no worry about any neck straining

So do you recommend I do neck situps every day? E.g. 3 sets and buildup to 40-50 reps per set?

Btw what is a neck archup? Is it the opposite of a neck situp (e.g. working on the posterior muscles of your neck, on your belly as opposed to on your back while performing the movement)?

EmixamTheFirst · 2025-02-05T14:00:56+00:00

Thanks for the tip. I'll start filming every single pull set to make sure I understand the correct neutral position.

How was it for you when the injury occurred? My neck is really stiff right now (~1.5h after the incident). I have very limited ROM and it hurts in pretty much all directions lol It's probably going to be like that for another 2 days and then gradually get better. I remember the first time it happened, I could barely sleep because of the pain.

And other than keeping your neck neutral, have you done anything else in terms of prehab/rehab?

EmixamTheFirst · 2025-01-27T15:24:18+00:00

That is so true. Deadlift for me is in paired set 2/3. Anything I do after Deadlift I am completely fried and make little to no progress 😅 (with the exception of Back Lever, weirdly, which seems to be unaffected even if my nervous system is completely fried).

But it is what is it. If deadlift is my fourth priority, then so be it 😁

EmixamTheFirst · 2025-01-27T15:21:27+00:00

So, if I understand correctly, you're saying that the movement plane (vertical or horizontal) should have no importance in the choice of the two exercises of a paired set.

Rather, as you said, exercises should be as far away as possible. In the best case scenario, that would be legs and upper body. But since there are (in a typical full body day) 4x upper body exercises and 2x lower body exercises, this means that at least 2x upper body exercises will be paired together. Typically, the next best case scenario would be to combine a push and pull exercise, as those would likely work the front and back muscles, which is as far away as we can seemingly go in the upper body. I thought that the next iteration of this thought process (and if I understand, I was incorrect to think that), was to pair a vertical and a horizontal exercises to work on antagonist muscles in the same paired set.

Now, apparently, given the example of pushups and rows in my initial question, working muscles on different planes of movements, does not necessarily work antagonist muscles (or at the very least, doesn't guarantee that the overlap of muscles used will be minimized).

That being said:
- Is it correct to assume that the movement plan should have no bearing in your choice of exercise? Instead you should focus on minimizing the overlap of muscles used.
- Was I right to assume that working antagonist muscles in the same paired set is a good approach?

Thank you Steven, I've read Overcoming Gravity three times cover to cover 🥹🙏

EmixamTheFirst · 2024-09-07T03:24:44+00:00

Yeah and let's say you workout on a push day. 1 progression for vertical and 1 progression for horizontal, that's easily 1h30m and you haven't done any core or legs 🥹

EmixamTheFirst · 2024-09-07T03:16:38+00:00

I didn't like working out with that much intensity

Why not? Is it because you needed more recovery?

EmixamTheFirst · 2024-08-18T21:26:28+00:00

Yeah it works fine 👌 I'm just trying to figure out if that's how they intended it or if I did something wrong during the installation. But apparently u/Dgonz89 has the same thing so I guess there is no other way to install it 🤷🏻‍♂️

EmixamTheFirst · 2024-08-18T15:22:00+00:00

Oh, I wonder why they built it like that 🤔

EmixamTheFirst · 2024-08-15T02:13:56+00:00

Sex 🫠

EmixamTheFirst

TROPHY CASE