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I power shrugged 405 today and

Island Son

Island Son

New member
the first set nearly ripped my hands off. Saved by APT straps again, the extra buck on padding was worth it

Now it's not just an abstract number, and I can't believe so many of you guys have benched it. I'll never make that. But I could make 315 someday.... Like, I dream of Winona Ryder not Angelina Jolie, but that's ok cause Winona's a hell of a woman too :chomp:

You friggin' mass monsters. Good job!!!
 
I did 405 for the first time power shrugging two weeks ago. I tried 495 but only got 5. I usually do 275 and go slow and squeeze at the top. I have seen a little growth since adding them into my routine. A little rounder and fuller apearance in just 2 weeks. I snickered when I heard someone say power shrugs. But some repectful bros recommended them so I gave them a try and glad I did.

I saw the college football team doing them and laughed at them flailing around and using momentum. In lifting momentum is to be avoided, but the very short range of motion it rally makes sence.

Good luck with benching 315. I think it will be attainable with all the great diet and training info floating around here.
 
This is the 3rd time i've tried them, (once a week) and I swear i saw a visible difference after the first 2 weeks, and bench was easier, OHP was easier..... they're great!
 
rick_hfh said:
I did 405 for the first time power shrugging two weeks ago. I tried 495 but only got 5. I usually do 275 and go slow and squeeze at the top. I have seen a little growth since adding them into my routine. A little rounder and fuller apearance in just 2 weeks. I snickered when I heard someone say power shrugs. But some repectful bros recommended them so I gave them a try and glad I did.

I saw the college football team doing them and laughed at them flailing around and using momentum. In lifting momentum is to be avoided, but the very short range of motion it rally makes sence.

Good luck with benching 315. I think it will be attainable with all the great diet and training info floating around here.
Click to expand...


Where is the Anthrax Invasion when he is needed????

the whole point of doing a power shrug is to use momentum. hence the name. doing them slow and squeezing at the top is a regular shrug
 
Illuminati said:
Where is the Anthrax Invasion when he is needed????

the whole point of doing a power shrug is to use momentum. hence the name. doing them slow and squeezing at the top is a regular shrug
Click to expand...

reread his post, he WAS doing regular shrugs and now he switched to power shrugs
 
Illuminati said:
Where is the Anthrax Invasion when he is needed????

the whole point of doing a power shrug is to use momentum. hence the name. doing them slow and squeezing at the top is a regular shrug
Click to expand...


Yeah I was about to flame him too but I think he meant to say that he USE to laugh at people using momentum but then realized it makes sense for this movement.
 
No, no, no. If you want to get maximum growth, you've got to squeeze at the top and hold for a 3 count. You won't grow if you have anything less than exactly 12.3 seconds of tension per rep.
 
To be fair there is a difference between someone intentionally doing a powershrug with a hip thrust to get it moving and someone flailing around doing shitty reps with too much weight.. its like the difference between a cheat curl and a clean.

gj on 405, believe me in a couple of years that will be a warmup weight :)
 
I hate watching guys load up 7 plates and just giggle thier traps. Honestly I cant even see the bar go up or down. Fuckin wasting space at a gym thats already getting to busy. Fuck it pisses me off.
 
Tweakle said:
http://media.putfile.com/powershrug

like this guy? showing off and wasting time when there's people who genuinely need the curl cage. :p

actually im not sure if thats proper form for a power shrug.. the only vid I found referenced for it was the top half of a high pull and theres way less momuntum built up from a 4" pull than one from the floor..
Click to expand...

So - that is a good power shrug, right??? I sure hope so.
 
xblitz44x said:
Yeah I was about to flame him too but I think he meant to say that he USE to laugh at people using momentum but then realized it makes sense for this movement.
Click to expand...


HA, I guess I chould have worded it better. It was late though, sorry.

Yes I used to laugh when I would see people doing it. It looks akward. I also used to do regular shrugs. Now I use power shrugs. My traps have thanked me.
 
Tweakle said:
http://media.putfile.com/powershrug

like this guy? showing off and wasting time when there's people who genuinely need the curl cage. :p

actually im not sure if thats proper form for a power shrug.. the only vid I found referenced for it was the top half of a high pull and theres way less momuntum built up from a 4" pull than one from the floor..
Click to expand...

ur an ass, lol..

ive done 495 for a few sets of 3 reps....

the longer i hold it, my ribs start to hurt.

maybe i should reset it like u do?
 
I got laughed at today - decided to finish off w/ some power shrugs as an ancillary (currently on GP 5x5)....... anyway, at least 2 pf the PT's gave me looks .... can't wait till someone try's to "help" me by telling me it is improper form!
 
They wont be laughing as hard when you have massive traps. Fuck em. Just stare back with a dead stare and if they give you shit go have a talk in the parking lot.
 
Good going Bro.....I have bent my wedding band doing shrugges. Not sure I want to do 405 though, I do the 230 up and hold till I can't stand it. And as for bench.....got 360 this week, 450 is my goal, think I could have got more but no spotter. Keep it up......still growing in dixie
 
Protobuilder said:
No, no, no. If you want to get maximum growth, you've got to squeeze at the top and hold for a 3 count. You won't grow if you have anything less than exactly 12.3 seconds of tension per rep.
Click to expand...


DUDE! What the hell??!!?? You are giving away all the secrets of the Be Rude to that SHIIIT!!!1! administration! To non-members!



Have you lost your mind.

do not forget the 8 count negative
 
xblitz44x said:
Yeah I was about to flame him too but I think he meant to say that he USE to laugh at people using momentum but then realized it makes sense for this movement.
Click to expand...

Help me out here bro....been doing this awhile....I'm 48, not a know it all and love to learn new stuff, so what is the momentum you mentioned, and what is the difference between regular and power shruggs. Would love to get 400....
 
columbia58 said:
Help me out here bro....been doing this awhile....I'm 48, not a know it all and love to learn new stuff, so what is the momentum you mentioned, and what is the difference between regular and power shruggs. Would love to get 400....
Click to expand...


That is all it is. Just using a little thrust from hips and legs. I used to do regualar shrugs with 275, as I am not strong in the traps area. First time I did powershrugs with 315 just to get a feel for it. Moved up to 405 easily. It is a short range of motion so you can add a lot of weight. 400 is very attainable goal. Straps are very helpful.
Good luck bro.
 
its all about the powershrugs.. skip the 3sec hold bs...

use momentom to pull bar up and have traps finish movement.. they will get killed..

i do 455 for reps of 5-8.. and i got nice traps.. my pic shows them off!

oh i forgot to mention, use chalk with powershrugs if your losing your grip.. worked wonders for me
 
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