MC2: Push Press and Power Shrugs

[go2failure]

I know you have discussed "Power Shrugs" in a 5X5 program, but would it be too much to have those and Push Presses in the same program?

 

[Madcow2]

Sure, you could do it. Until someone is experienced though and gets their arms around their tolerances the best bet is to use push presses in place of Wed Military and perform the power shrugs from just above knee level in place of the rows (basically a heavy clean pull from the hang). Also, someone should be familiar with both movements (especially the p.shrug) before starting them in this type of program. In my mind to really hammer the power shrug and learn it, that's 3-4 weeks of 2 sessions per week.

 

[blut wump]

Is the power shrug really suitable for a 3x3 rep range?

 

[Madcow2]

Is the power shrug really suitable for a 3x3 rep range?

Definitely. It can be hugely effective in that range - I actually prefer them myself in the lower end even though they are one of the few exercises that I feel really feel are worth doing at 10 reps and above. Not something you'd want to try unless you had spent some time with the exercise though simply because moving so much weight dynamically can obviously subject one to injury if they aren't conditioned and have weak links in the wrong places.

 

[go2failure]

Sure, you could do it. Until someone is experienced though and gets their arms around their tolerances the best bet is to use push presses in place of Wed Military and perform the power shrugs from just above knee level in place of the rows (basically a heavy clean pull from the hang). Also, someone should be familiar with both movements (especially the p.shrug) before starting them in this type of program. In my mind to really hammer the power shrug and learn it, that's 3-4 weeks of 2 sessions per week.

Push press is so awesome... Back in college football days we did those and my military press went from 135 for 10 to 225 for 6 reps after a few months--natural too.

So the power shrugs in place of the rows on all days or just one day?

 

[Madcow2]

Well, it's a grey area. Ideally you want to be doing the same foundation type work on M as F. When you execute the powershrug from just above knee level, it's really more of a clean pull from the hang position (i.e. overloaded hang clean), so it's a viable substitute for a core movement. You can cycle core movements but you'll likely yield better results with 2x per week frequency. Frequency is really important when combined with specificity of the exercise. If the exercise is a viable core movement you'll see the impact on your strength and physique quite clearly.