No Rest for the Weary

[miaou]

Mad soreness in them after doing power cleans.

Imo, Do deadlifts and cleans and you dont need other trap exercises.

Hypertrophy depends mainly on total work volume on the muscle. It is very doubtful you are doing enough total volume of power cleans to significantly increase that (compared to, say, doing a bunch of sets of 10-20 rep shrugs).

Oly lifters have jacked traps, but then again oly lifters do all sorts of pulls all the time (snatches/power snatches, cleans/power cleans, clean/snatch pulls,etc., plus the tons of overhead work they do also stress the upper traps), and, also, most of the oly lifters you see that have jacked traps are probably on gear. It is doubtful that doing some power cleans every now and then will significantly impact your traps.

Regarding deadlifts, that's a lot more weight, but then again you don't cotract your upper traps through any sort of range of motion.


TL;DR: if you want jacked traps, do a few high-rep sets of shurgs.

 

[miaou]

Cleans from box
60 x 3
70 x 1
75 x 1
80 x 1
85 x 1
90 x 1,1,1
95 x 1,1,1
100 x 0,0,1
Total volume = 1345

Basically this:

Barbell Shrugs
90x20 x3
Total volume = 5400

 

[CRZA]

Stop criticizing my bro science, miaou!

 

[miaou]

You've GOT to do power cleans, bro.

They jack your traps up like crazy and shit.

 

[CRZA]

Lol
I do agree with your response, though. And am fully aware of that TUT is one of the main considerations when training for size.

I still believe that pulling heavy shit will do much more for your traps than shrugs, upright rows, etc.

 

[CRZA]

Squats
97.5 x 5
115 x 4
135 x 2 x 3
155 x 2 x 3
165 x 2 x 2
175 x 2 x 1

Bench Press
72.5 x 5
85 x 4
100 x 2 x 3
115 x 2 x 3
122.5 x 2 x 2
115 x 2 x 3

Flies / Dips
17.5 x 5 x 10 / 5 x 8

Squats
97.5 x 5
115 x 4
135 x 2 x 3
155 x 4 x 2

Rows: 75 x 5 x 5

2h.
Good enough. Cant complain

 

[CRZA]

Bench Press
72.5 x 5
85 x 4
100 x 2 x 3
115 x 2 x 3
122.5 x 3 x 2

Deadlifts
125 x 4
150 x 4
175 x 2 x 3
200 x 2 x 3
212.5 x 3 x 2

Bench Press
80 x 5
92.5 x 5
107.5 x 4 x 4

Flies: 17.5kg x 5 x 10
Lunges: 70kg x 5 x 5
Curls: 15kg x 5 x 8

Bench press felt good. Deadlifts felt great, untill the 212.5 sets. They felt heavy.
I can def. up my bench by 2.5kg the next cycle. Not sure about the deadlifts, allthough I doubt 2.5kg will make much of a difference. Tried to keep mark bells double chin tuck throughout the workout.

Spoiler

 

[CRZA]

Squats
97.5 x 5
115 x 4
132.5 x 2 x 3
155 x 6 x 3

Bench Press
72.5 x 5
85 x 4
100 x 5 x 5
Paused, for the lulz

Flies: 17.5 x 5 x 10
Dips: +35 x 5 x 8

Zercher GMs: 100 x 5 x 5
Ab rollout, knees: +20 x 10, +35 x 10, +20 x 10

Vulcan: Failed 9/8 with right hand, a bunch with 8/8. Left hand a bunch of closes with 7/7
2h

Squats felt easy. Good explosion from bottom. Depth could be lower.
Bench felt heavy and not as good. Sore and tired from wednesdays session maybe? Good speed, though.
Right pec and right hip feeling tight and "injured-ish" at the start of the workout, but gets better as I go on.

Sheiko #30 is finished, 31 next........:
Swole sesh tomorrow

Spoiler

legal to post?

 

[belph]

legal to post?

Fuck no. But I won't tell.


Nice skwats, dude.

 

[kotriz]

solid training session & pics
keep it up!

 

[CRZA]

Fuck no. But I won't tell.


Nice skwats, dude.

Thanks.
lol, Whats the rules here really?
I think I could post a full-nude ultra sexual post of a female and still no mod would notice and yellow card or ban me. I wont try, but im 100% no one would notice.
Sherdog ftw

solid training session & pics
keep it up!

Thanks buddy

Cleans, higher partial than last time
70 x 3
75 x 1
80 x 1
85 x 1
90 x 1,1,1
95 x 1,1,1
100 x 7 fails? lol. What am I doing.
90 x 3

Curls, back against "wall"
40 x 3
50 x 1
55 x 0,1, butt moved,1 +5 PR

Samuelsson curls: 50 x 3 x 5
Curls: 10 x 3 x 10
Strict high rows: 10 x 3 x 10
Rear delt flies: +10 x 3 x 8

[YT]1rP3rB_NUSc&feature=youtu.be[/YT]
I want 60 before the year is over. We'll see.

 

[belph]

Thanks.
lol, Whats the rules here really?
I think I could post a full-nude ultra sexual post of a female and still no mod would notice and yellow card or ban me. I wont try, but im 100% no one would notice.
Sherdog ftw

Thanks buddy

Probably. But that's because this is the logs.

 

[CRZA]

Bench Press
72.5 x 5
87.5 x 4
102.5 x 2 x 3
117.5 x 2 x 3
125 x 4 x 2

Squats
97.5 x 5
117.5 x 2 x 5
137.5 x 2,4,6,8,7,5,3 (Rest intervals: 1,1,1,2,2,2 min)

Bench Press
72.5 x 6
87.5 x 2 x 6
95 x 4 x 6

Squats
97.5 x 5
117.5 x 2 x 5
127.5 x 4 x 4

Rows / Incline Flies
75 x 5 x 5 / 15kg x 5 x 10

Poor bench pressing. Felt really bad.
Squats killed me. The short rest periods and volume made my lower back pump up like crazy. Got to admit, I kinda like crazy workouts like that.

 

[miaou]

CRZA, you cray!

 

[CRZA]

Ain't nothin to it, Boris made me do it.

 

[CRZA]

Deadlifts to knees and up
125 x 4
150 x 2 x 4
175 x 4 x 4

Bench Press
72.5 x 5
97.5 x 5
102.5 x 2 x 4
110 x 2 x 3
117.5 x 2 x 2
125 x 2 x 1
117.5 x 2 x 2
110 x 2 x 3
102.5 x 4
95 x 6
87.5 x 8
80 x 10
72.5 x 12

Partial deadlifts
130 x 5
150 x 4
180 x 2 x 3
200 x 4 x 2

Lunges / Curls
70kg x 3 x 5, 80kg x 2 x 5 / 15kg x 5 x 8

Ab rollouts: knees; bw x 3 x 10

Time: 2h. 20min

Weird session as I felt really bad coming in. But everything went good. Good technique and good speed on all reps.

 

[CRZA]

Squats
97.5 x 5
117.5 x 4
137.5 x 2 x 3
157.5 x 2 x 3
167.5 x 3 x 2

Bench Press
72.5 x 5
87.5 x 4
102.5 x 2 x 3
117.5 x 6 x 2

Dips: +40 x 5 x 6

Squats
107.5 x 5
127.5 x 5
147.5 x 4 x 4

Zercher GM, from pins / Triceps extensions
110 x 3 x 5, 70 x 2 x 5 / 5 x 10

Need to get better at squatting heavy weight. Technique, power and depth feels amazing at lighter weights. 85%+ it gets bad.
Need to fix that If I want a PR before the year. Good benching.

Spoiler

zlatan ftw

 

[toonie]

Spoiler

want.

 

[CRZA]

you're crazy if you dont

 

[CRZA]

Some oly lifting

Shrugs
70 x 20,20
100 x 2 x 10
Power shrugs 110 x 10

Chins: 3 x 8 bw
Lat pulldown, one arm: 20 x 2 x 15

Concentration curls
20 x 2 x 10
10 x 2 x 15

Wrist curls 2 x 20