Monday, November 21, 2011

Training - Errr....traps again

Bodyweight - 235

Dynamic Shrugs
225 x 3,3
315 x 3,3,3
405 x 3,3
500 x 5
585 x 3,3

Regular Shrugs - 635 x 3

Dynamic Shrugs -
500 x 5,5

Regular Shrugs - 500 x 17

Ab Wheel - 2 x 15
Neckage - 90 pounds x 17

Notes - Solid session.  80%er all the way.  Notice how I've gone from week 1 to where 500 on the dynamics were slow for sets of 3, to where now 500 for sets of 5 are explosive.  This comes also from pushing the regular shrugs and just doing the movement again.  The 635 for a triple tonight was super easy.

Also, the first roundtable installment is finished but I have to do some final touch ups on it.  Look for it tomorrow.

4 comments:

  1. First installment? Fuck yeah.

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  2. Been doing pause reps on bench for about 6 weeks after reading about it here. Went heavy today with normal bench and where a couple months back I could barely get 225x1, I got 225x2 after 3 working sets. Pretty awesome feeling (only 6' 165lbs so great numbers for me). Definitely made me a believer in those. Need to apply them to my squats now. Thanks Paul for the great writing!

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  3. 2nd fuck yea, been refreshing for it every hour on the hour

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  4. Anonymous - Great job on the bench. And yes it will do the same for your squat.

    Roundtable will be coming later today guys.

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