Need help on Power Shrugs

[AlwaysOn]

Do you deload between reps when doing power shrugs?

 

[Guinness5.0]

No sir

 

[Guinness5.0]

No sir

...........

 

[blut wump]

Welcome back from the black Guinness.

No, don't deload, just hammer them out fairly briskly.

 

[Guinness5.0]

Welcome back from the black Guinness.

It was kinda nice to have to double-post. Post count and karmic power seem to be the "measure of a man" around here. Not that I'm bitter...

 

[blut wump]

Once people go plat, they can buy all the K they want. It's more a C&C thing where Karma flows like water. Over here in Weights and Power, we know who's who.

 

[Redshoteye]

Once people go plat, they can buy all the K they want. It's more a C&C thing where Karma flows like water. Over here in Weights and Power, we know who's who.

Too true wump, Ill admit Im spending way too much time in CC myself... I need to get my ass over here in training where I belong and get to know you bros better


~ 1yst

 

[wallcrawler]

I think I read a post on here that said you DO deload because you're using such heavy weight. If you don't deload then you have to go back into a hang with the knees bent between each rep, right?
I'll see if I can find it and post a link.

 

[Guinness5.0]

If you don't deload then you have to go back into a hang with the knees bent between each rep, right?
QUOTE]
That's the way I've done them and I'm pretty sure that's how they're supposed to be done.

 

[wallcrawler]

what's the diff between your shrug weight and DL weight? How many reps on the shrugs per set can you rip out?

 

[Guinness5.0]

About 50 pounds give-or-take. My dl has improved quite a bit and I haven't done power shrugs in a bit so it's hard to say for sure. I was doing them for sets of 8 with 405 about 8-9 weeks ago. I'm dl'ing 405 for triples now. I went down to about mid-thigh to initiate the movement, not to my knees. I think there's an exercise description in the 5x5 thread for powershrugs.

 

[blut wump]

I can hammer out many with 315, usually doing about 20 and then resting. I can get about 5 or 6 at 405. I don't go all the way back down to knees, just mid-thigh. My DL last week was at 385 for 3x3. I use straps for the power shrugs.

 

[AlwaysOn]

is madcow2 here?

bump for madcow2

 

[Guinness5.0]

is madcow2 here?

bump for madcow2

Just read the description on the first page of the 5x5 monster thread. There's tons written on them by him and others.

 

[lavi]

If you can use even more weight on powershrugs than on DLs, wouldnt powershrugs overload your back even more? I ask this because my lower back takes about 4 days to recover from heavy deadlifts. I would think I would have the same problem with powershrugs, no?

 

[blut wump]

I don't find that it upsets my back. Admittedly, getting the weight into my hands and upright counts as a rack pull and sometimes I've given up on shrugs and gone straight into rack pulls. Aside from that, though, I don't feel it in my lower back.

 

[lavi]

thanks for the response blut wump. deadlifts dont upset my lowerback, its just that it takes a heavy toll on my lower back so that i cant work it for about four days. I know the whole GM/powerclean/powershrug combo aims to avoid the cns fatigue from deadlifts while building the deadlift, but i wonder if it also addresses my issue with muscular fatigue and recovery. ill ask the big cow in the 5x5 thread

 

[AlwaysOn]

Just read the description on the first page of the 5x5 monster thread. There's tons written on them by him and others.

read the description

I'm not plat, so I can't search.

Still not sure whether to deload or not

It seems pretty weird to not deload.

 

[blut wump]

Have you tried them? I'm having trouble imagining how you'd do the exercise effectively with a deload between reps.

 

[Madcow2]

Use staps and just hold the weight. If you set pins high in a rack you can pull from those initially or every rep but in all honesty I don't see any reason to set the bar down between reps. You absolutely will need straps though for heavy weight - this isn't a matter of being manly, the momentum will eat even a hook grip and using an alternate grip doesn't enable you to pulll correctly (a la the clean which is what you are doing) and will put you in danger of tearing a bi.

 

[Guinness5.0]

I'm not trying to insult your intelligence, but did you read THIS post?http://www.elitefitness.com/forum/showpost.php?p=4712284&postcount=319

It really doesn't leave much to question if you read it.

In case this is a semantics issue, deload means letting the weight completely come to rest and basically letting go of it- you deload on deadlift by letting the weight COMPLETELY settle on the ground with NO tension applied by you. If by "deload" you mean just hanging on to the bar after the rep, without tension from your traps, then I can see why you would be confused.

Again not trying to be a smartass.