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my traps are super sore/jacked

S

Sub-Zero

High End Bro
Platinum
powercleans and shrugs yesterday...kills em everytime

i did

powerclean

185x3, 205x1, 225x1, 250xfail :(, 225x1, 185x8, 6, then 135x10

then i did a bunch of leg stuff

then i did BB shrugs

then i did db shrug dropset

100'sx10, 90x10, 80x10,70x10, 60x10, 50x10, all as one dropset
 
Sub-Zero said:
powercleans and shrugs yesterday...kills em everytime

i did

powerclean

185x3, 205x1, 225x1, 250xfail :(, 225x1, 185x8, 6, then 135x10

then i did a bunch of leg stuff

then i did BB shrugs

then i did db shrug dropset

100'sx10, 90x10, 80x10,70x10, 60x10, 50x10, all as one dropset
Click to expand...
Awsome show me pics or STFU :D
 
ExtraMile said:
I never got much out of any sort of shrugs...
Click to expand...

doinitwrong


i love trap stuff. makes me feel so good leaving the gym with bloated ass traps..

subs do you guys have the hammer strength shurg machine at your club? sometimes i put 6 plates on that bitch. strap up and go. kills it. most of the time i do bb with like 405 though.

and just an FYI. your power cleans > mine. i just started doing them 2 weeks ago and i just got over my HS max lawl.

im horrible at taking trap pics from my back. this is like 2 months old. my avi is sufficient though

5b5252fc.jpg
 
twenty47 said:
doinitwrong


i love trap stuff. makes me feel so good leaving the gym with bloated ass traps..

subs do you guys have the hammer strength shurg machine at your club? sometimes i put 6 plates on that bitch. strap up and go. kills it. most of the time i do bb with like 405 though.

and just an FYI. your power cleans > mine. i just started doing them 2 weeks ago and i just got over my HS max lawl.

im horrible at taking trap pics from my back. this is like 2 months old. my avi is sufficient though

5b5252fc.jpg
Click to expand...

For the record, deadlifts >>> shrugs.

Shrugs are just easy for me, so I need to pile a bunch of weights on a barbell rather than waste time repping out dumbells.
 
ceo said:
For the record, deadlifts >>> shrugs.

Shrugs are just easy for me, so I need to pile a bunch of weights on a barbell rather than waste time repping out dumbells.
Click to expand...

Fuck shrugs. Most of the douches I see doing them pile on the weight and use very little ROM.
 
twenty47 said:
doinitwrong


i love trap stuff. makes me feel so good leaving the gym with bloated ass traps..

subs do you guys have the hammer strength shurg machine at your club? sometimes i put 6 plates on that bitch. strap up and go. kills it. most of the time i do bb with like 405 though.

and just an FYI. your power cleans > mine. i just started doing them 2 weeks ago and i just got over my HS max lawl.

im horrible at taking trap pics from my back. this is like 2 months old. my avi is sufficient though

5b5252fc.jpg
Click to expand...

i dont like the hammer strength shrug machine, i feel like i always compromise my back when i deadlift it up to shrug
 
Sub-Zero said:
i dont like the hammer strength shrug machine, i feel like i always compromise my back when i deadlift it up to shrug
Click to expand...

funny, I rather like deadlifting using the hammer strength shrug machine. :) I rotate that exercise through my routine.
 
Sub-Zero said:
i just do the real thing till my shins bleed, then keep going
Click to expand...

glad to hear that you never stall out on your deadlifts and can always add weight to the bar every week and continuously lift more weight than you did the last time. Hope that continues.
 
ceo said:
read it again. little thing called, "progression". Glad yours never stops.



Feels like I'm talking to two brick walls here.
Click to expand...

i never said i was super man and always crushed my plateus, i just dont use stupid gay hammer strength shrug machines
 
Sub-Zero said:
i never said i was super man and always crushed my plateus, i just dont use stupid gay hammer strength shrug machines
Click to expand...

lol. So when you hit a plateau, what do you do?

I switch to a similar, but different exercises. If my deads are stalling, I will do hammer deads on that shrug machine. I will do rack deads too.

I like that shrug machine for deads, but the problem is I can load it up and pull the fugg out of it. I just like figuring out different ways to use equipment - not for just what it was designed for.


Besides, I'm not the vagina complaining about "compromising my back" doing deads on the hammer shrug machine. lol. :)
 
ceo said:
lol. So when you hit a plateau, what do you do?

I switch to a similar, but different exercises. If my deads are stalling, I will do hammer deads on that shrug machine. I will do rack deads too.

I like that shrug machine for deads, but the problem is I can load it up and pull the fugg out of it. I just like figuring out different ways to use equipment - not for just what it was designed for.


Besides, I'm not the vagina complaining about "compromising my back" doing deads on the hammer shrug machine. lol. :)
Click to expand...
i think its a gay machine, id rather compromise my back on a real mans lift
 
when i do shrugs on that bitch i go so heavy its about to tip over. idk what would happen if i dealifted on it.
 
twenty47 said:
when i do shrugs on that bitch i go so heavy its about to tip over. idk what would happen if i dealifted on it.
Click to expand...

tell your gym to bolt it to the floor. So you shrug so heavy on it but there's still room for more plates?

You guys are beasts. lol
 
Sub-Zero said:
i can do that, now what
Click to expand...

you can. he can't. :)


but yeah, it's easy huh? So fuck shrugs. And if you can do over 500 on a bar why are you using DB's at all?
 
anyone ever tryed rippetoe shrugs?

OneBreath told me about them, apparently rippetoe talks about them in Starting Strength.

Anyway basically you set the pins in the power rack to mid thigh height and load a bar with 10-15% more than your deadlift max. Then the movement starts as a high rackpull and as you reach standing up straight you go up onto your toe and shrug your shoulders up as high as you can, trying to touch your ears. I think he talks about doing 5x5 with this weight.

I tryed them once or twice and worked up to pretty high poundages (for me anyway) for high reps too and my traps were so sore the next few days I could barely turn my head...

Anyway Iv never stuck at them so cant say how well the worked, only did them once or twice...
 
ceo said:
aka, power shrugs.
Click to expand...

These are the only shrugs I endorse :D

Mad hip drive = serious trap contraction.

Snatch grip rack pulls from just below the knees destroy my traps/lats too. Try them out in your back thickness rotation ceo. Focus on flaring the shit out of your lats.
 
While we're all here shooting the shit.....

I've been trolling the shit out of IM lately. I'm not training DC atm, but I've been throwing in some rest-pause, cluster sets, and widows.

Ceo, check these out on your next quad day. Looks kinda silly, but these blast the shit out of my quads like no other. 50 pounds for 20 reps had me on the verge of tears lol

 
ceo said:
SL, what do you think of MG's mix that TP now has premade (powdered muscle)?
Click to expand...

The profile looks solid as fuck. It would be bad ass pre/post workout. 10g of glycerol spread over your workout would leave you engorged.

I've been through a shit ton of the swedish oat starch and it's very oaty and starchy lol. I've read fruit punch is decent and masks the oat well. That's prolly what I'll roll with when I try it.
 
SL those sumersault squats look like the burn like a mother lol

but I would look like too much of a fag to do them in the gym lol I would be too embarrassed...
 
ExtraMile said:
anyone ever tryed rippetoe shrugs?

OneBreath told me about them, apparently rippetoe talks about them in Starting Strength.

Anyway basically you set the pins in the power rack to mid thigh height and load a bar with 10-15% more than your deadlift max. Then the movement starts as a high rackpull and as you reach standing up straight you go up onto your toe and shrug your shoulders up as high as you can, trying to touch your ears. I think he talks about doing 5x5 with this weight.

I tryed them once or twice and worked up to pretty high poundages (for me anyway) for high reps too and my traps were so sore the next few days I could barely turn my head...

Anyway Iv never stuck at them so cant say how well the worked, only did them once or twice...
Click to expand...
i call these power shrugs, and every shrug workout i do incorporates them. i start with lower weight 225, for super strict slow controlled shrugging with a half second pause at top,

as weights get heavier i switch to power shrugs
 
SouthernLord said:
While we're all here shooting the shit.....

I've been trolling the shit out of IM lately. I'm not training DC atm, but I've been throwing in some rest-pause, cluster sets, and widows.

Ceo, check these out on your next quad day. Looks kinda silly, but these blast the shit out of my quads like no other. 50 pounds for 20 reps had me on the verge of tears lol

Click to expand...

thats the gayest fucking thing iv seen in my entire life. im as big, or bigger than him and didnt have to do gay retard stuff to get there
 
ExtraMile said:
SL those sumersault squats look like the burn like a mother lol

but I would look like too much of a fag to do them in the gym lol I would be too embarrassed...
Click to expand...

Who cares?

Try them as a finisher and see what you think. Fuck everyone else. They're just jealous a 16 y/o has better leg development than them lol
 
ceo said:
you can. he can't. :)


but yeah, it's easy huh? So fuck shrugs. And if you can do over 500 on a bar why are you using DB's at all?
Click to expand...

where would you get the idea that i cant shrug 500 lbs?? i said 405 feels heavier then 6 plates on the hammer machine. does that mean 405 is my max. hell no. i just did shrugs tonight and 12-10-8-6 with 6 being 455 and it was pretty easy.

im on that acient strength bruh.
 
twenty47 said:
where would you get the idea that i cant shrug 500 lbs?? i said 405 feels heavier then 6 plates on the hammer machine. does that mean 405 is my max. hell no. i just did shrugs tonight and 12-10-8-6 with 6 being 455 and it was pretty easy.

im on that acient strength bruh.
Click to expand...

455 isn't 500. Max? lol! Who the hell would 1RM shrugs?? "Hey, I shrugged 500 lbs one time!!!!!11 lolololooollol


How's that ancient strength treatin ya?
 
Quick question for you heavy weight shruggers......

What's your true DL max? Not BS Internet numbers.

There's a guy at my gym, huge traps, and he reps six plates on shrugs. I know the guy pretty well and we talk training often. Dude can't pull 405 for 5 from the ground. I find this very lol considering the fucker reps 585 pound shrugs.
 
SouthernLord said:
Quick question for you heavy weight shruggers......

What's your true DL max? Not BS Internet numbers.

There's a guy at my gym, huge traps, and he reps six plates on shrugs. I know the guy pretty well and we talk training often. Dude can't pull 405 for 5 from the ground. I find this very lol considering the fucker reps 585 pound shrugs.
Click to expand...

I don't recall talking to you, but what ever.
 
SouthernLord said:
Quick question for you heavy weight shruggers......

What's your true DL max? Not BS Internet numbers.

There's a guy at my gym, huge traps, and he reps six plates on shrugs. I know the guy pretty well and we talk training often. Dude can't pull 405 for 5 from the ground. I find this very lol considering the fucker reps 585 pound shrugs.
Click to expand...

depends how much "power"in the shrug lo...

i prob legit shrug 100 lbs over my deadlift numbers
 
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