Sunday, March 6, 2011

Training - Traps - Biceps - Calves

Shrugs - 135 x 30
225 x 20
315 x 10
405 x 10
500 x 5
585 x 5,5,5
635 x 3
685 x 1
585 x 5
500 x 12
405 x 20

Ez Curl - 65 x 4 sets of 20

1 legged calf - 4 sets of 20


  1. just wondering, when you began the shrugs did you have in mind an aim to get 5,5,5 at 585, and then work up to a single (and if so, why) or did you just go with the flow as it felt right?
    I know you do and have used percentage programs but this doesnt look like one.
    thanks for all the help you give on the site, we are so fortunate to have access to it, especially with how often you update now!

  2. I have been experimenting with the triples and singles on shrugs and then the back offs. I generally like to do several sets of 5 with 585 because I feel like the 2nd set always feels lighter than the first, and same for the 3rd. Then I start to move up.

    Just something I have been playing with.

  3. thanks a lot, its very interesting hearing the rationale between actual training sessions. often it seems like big guys are just "winging it", but i doubt this is normally the case.

  4. Ahhhhh yes I see what you mean. But no I sometimes don't feel my strongest until the 2nd or 3rd hard set with things like this.