Where Strength and Size are the only goals

Posts tagged “power shrugs

Sunday 13th April 2014

DB Prone Row 30kg DB’s x8x8x8x8 (60s rest)

Shrugs (Explosive) 122.5kg x40 (15 done, then the remainder in a rest pause style, no letting go of the bar), 105kg x40 (2 mins)

DB Shrugs (with 3s hold) 38kg x10x10 (90s rest)

Smith Standing Calf Raise 112.5kg x12x10x10 (60s rest)

Leg Press Toe Press 200kg x10x10 (60s)

Prone Rear Raise 10kg DB’s x15x15x13 (60s)

Dips x20x17x11x8 (30s)

Monday 25th March 2013

Press 52.5kg x5, 60kg x5, 70kg x8+2+1 RP – Followed by 10kg DB Lat Raise x12

Deadlift 180kg x2

Speed Deadlifts 150kg x3x3x3

Power Shrugs 120kg x5x5

Lever Row 105kg x5x5

Reverse Grip Pulldown (16)x5x5

Arched Back Good Mornings 77.5kg x5x5

Lying Leg Curl (5) x15+8+6 RP

Monday 18th March 2013

Press 60kg x5, 67.5kg x3, 75kg x5+1+1 RP then 10kg DB lat raises x10

Deadlift 170kg x2

Speed Deadlift 140kg x3x3x3

Power Shrugs 110kg x5x5x5

Stiff-Legged Deadlifts 125kg x5 (lower back too sore from heavy Deads to continue, usual form issues!)

Machine Lever Row 100kg x5x5x5

Reverse Grip Pulldown (15) x5x5x5x5

Wednesday 13th March 2013

Press 55kg x3, 62.5kg x3, 70kg x8+1+1 RP followed up with 10kg DB Lat Raises x12

Deadlift 160kg x3x3x3 – Form a little better than last week, lower back still rounding a little on the pull but felt better overall.

Speed Deadlift 130kg x3x3x3

Power Shrugs 102.5kg x5x5x5

Reverse-Grip Pulldown (14) x5x5x5

Stiff-Legged Deadlifts 120kg x5x5x5

Bent Over Row 90kg x5x5x5

Arched back Good Mornings 75kg x5x5x5