Power Shrugs - any advice?

[Dray]

I'll be trying these for the first time tomorrow (as my choice for "upper back" #2 per week, for 5/3/1 SST), and was wondering whether there's anything I should keep in mind, or definitely *not* do, etc.

No idea what weight to use, but this just means the sets will be ramped up. Unless there's, say, a good ratio to go for (relative to max deadlift, maybe?)

I already know that using straps is common, and probably a good idea anyway. Anything else?

Oh, just one relevant detail I can think of that might be important - there's no power rack/cage thing at the local gym (so, no pins, etc.) Just a "half rack" or whatever they're called; it looks a lot like this:

[Hunterace]

That rack should do fine since you're taller like me. I set my pins just above my knees. I use straps for all my sets so I can go heavy. Be explosive, but not out of control. Not sure there's a % relative to deads, just try them out.

[Dray]

Thanks, Hunter. I'll see how they go with that crappy old rack, lol.

Wouldn't even be asking, but I gather these are meant to be done heavy, and since I last managed to hurt myself (it was the back, too) I've become a bit more cautious when approaching new or slightly new stuff.

[Hunterace]

Whenever trying a new lift, start lighter. There's no need to go crazy the first day. I'd say try 70% of your 1RM of deads. Try for at least 10 reps, think you'd be able to do 20 honestly. Do it for 3-5 sets, ramp up if you wish. I normally just hit sets of 10 for heavy using the same weight and use 70-80% for sets of 20ish if you want to do higher rep sets. Keep the first day lighter and don't go crazy, with a new lift you'll be beat up

[Dray]

Originally Posted by Hunterace

Whenever trying a new lift, start lighter. There's no need to go crazy the first day. I'd say try 70% of your 1RM of deads. Try for at least 10 reps, think you'd be able to do 20 honestly. Do it for 3-5 sets, ramp up if you wish. I normally just hit sets of 10 for heavy using the same weight and use 70-80% for sets of 20ish if you want to do higher rep sets. Keep the first day lighter and don't go crazy, with a new lift you'll be beat up

Cool. And yes, feeling beat up is especially a concern with this one*, because the day after, I'll be doing squats and SLDLs. I can feel the pain already, heh.


* Leading me to wonder if power shrugs are a smart choice. But anyway...

[Hunterace]

Oh yea, having the bar on your traps the next day will be fun ! A few weeks and you'll be used to it though. If you're like me you'll love them though, regardless of the pain or soreness. I did the slow paused shrugs for a long time and it did nothing for growing my traps. Since I switched to power shrugs, my traps are jumping up!

[thexman]

Why not get more bang for your buck and make them high pulls (but only pull to your mid-stomach).

This will not only make your traps huge, but your shoulders, lats, upper back and biceps.

[1morerep]

I think this is a curl rack... LOL!!!

Originally Posted by Dray

Oh, just one relevant detail I can think of that might be important - there's no power rack/cage thing at the local gym (so, no pins, etc.) Just a "half rack" or whatever they're called; it looks a lot like this:

[Dray]

Originally Posted by thexman

Why not get more bang for your buck and make them high pulls (but only pull to your mid-stomach).

This will not only make your traps huge, but your shoulders, lats, upper back and biceps.

High pulls have been working well for you?

I've never tried them. Just used to do the full power clean thing, because Starting Strength. Actually, did muck around with hang cleans one day, for the heck of it. Still, not quite the same thing.

I'm doing bicep iso work, plenty of lat work, quite a bit of shoulder punishment...

And is it at all possible that I might be able to shift more weight with a power shrug than with a high pull? I should be power shrugging over 200kg soon, I imagine.

If so, I'd rather do power shrugs. Upper traps and surrounding musculature is an area that's been lacking for me, since well, I was born, haha. Efficiency is what I'm after.

[Dray]

Originally Posted by 1morerep

I think this is a curl rack... LOL!!!

Well, to be fair, the one in the local gym might be a bit taller, but otherwise, it looks very much like that.

But while I'm posting anyway, what the freaking heck is a curl rack (lol), and why in all the blazes might a person require one?!