The minor injuries that are hardest to heal up from..for me, are those that aren’t super painful but can be made worse with overuse. My piriformis and shoulder are like that.
I was going to lift on the porch today; it turns out that my shoulder is not ready for “workout level” shoulder presses with dumbbells; getting them from the racked position to overhead is just too painful.
pull ups: singles, set of 10, lots of sets of 5 (50 reps); ok
incline presses: 10 x 116, 7 x 126, 2 sets of 5 x 134 (actually went ok)
rows: 3 sets of 10 x 134
Supported shoulder presses: 10 x 94, 7 x 104, 10 x 94
curls: 3 sets of 10: 50, 52, 52.
This took a while as I moved weights back and forth.