I just do not get it. Seems like there are a lot of better things to do whatever it is that is the goal of the overhead shrug (I am not even sure what the goal for that lift is?)

Pick overhead squat, overhead press, push press.

Why shrug overhead?? I guess is my major question. I am not coming up with a good reason for the lift.

i guess I kinda wanted something to give my traps a bit more stimulation without having a huge impact on the CNS. Supersetting the power shrugs with OHshrugs seemed like a good idea to really fry the traps.
I currently do 4x3 of power shrugs supersetted with 3x12 overhead DB shrugs
1 min rest between the exercises. really fries the traps. Should I rather go for 7 tripples of power shrugs with 1 min rest between sets?

Georgen, what about supersetting the power shrug with some heavy DB shrugs? I'll be able to use way more load, and there's not as much else than my traps (possibly my grip though) that can hold me back..

like i said before, karks, awesome progress :]
when power shrugging, is it neccissary to drop the weight?
isn't a power shrug a clean pull?

Don't think it's nessecary. Like, if you're in a gym that doesn't allow dropping weights. But with these pulls the emphasis is the concentric, not the eccentric part.

That is a better idea.

I like this even better. Follow that up with 3 sets or so of regular shrugs, DB shrugs.

Shrugging is not really an intensive CNS type exercise so I do not think that should be a concern.

It is not necessary. I like to treat most of my power exercises like a series of singles. So if I am doing sets of 3 I will treat it like 3 quick singles in a row. I have found that the quality of the exercise is a lot better if the reps are separated a little and the starting position has to be reset.

That and after moving up to a certain amount of weight it is pretty tough to "catch" the weight in your hands after the shrug part. This is even harder when doing higher pulls or full movements.

People call exercises all sorts of different names. A lot of the time it depends upon the camp you are training in. With the people I am around the "clean pull" is what would be considered a "high pull."

There are purists out there that are really sticklers for terminology. We found it simpler to name exercises based upon what they look like. This is especially good when training beginners. Since the name of the exercises sounds like what they are doing.

dag 1
A1 Power cleans 8x3
A2 Quarter squats 3x10

C1 Bench press 3x10
C2 Wide bent over row 3x5
Arms and RC thingy


Dag 3
A1 Clean low pulls (power shrug) 4x3
A2 Overhead shrugs 3x12

B1 Towel cable rows 3x10
B2 Cable bench press 3x10

C1 good mornings 3x8
C2 Plate pinch 3 sets
Arms and RC thingy

Dag 5
A1 Deadlift 2x3 1x2 1x1 1x2 1x3
A2 Dorsiflexion 3x12

B1 Pullups 2x3 1x2 1x1 1x2 1x3
B2 push press 2x3 1x2 1x1 1x2 1x3

Arms and RC thingy

That's how it looks now. I can't really add more without the workouts taking too long. If I do 7 tripples of power shrugs I don't know if I'll have time for 3 sets of DB shrugs after that. On the day I do deadlifts and dorisflexion however, the dorisflexions are only 3 sets, for the rest of the DL sets I can superset with DB shrugs, but I don't know if that might hinder the deadlift too much. I could supersett DB shrugs with my 8x3 power cleans instead after the quarter squats, would be a helluva' lot of volume on the traps, but why not give it a shot?

hhhhmmmm.....

I think it would not take that long to do 7 triples and 3 sets of shrugs. If you are sticking to your 1 min of rest. It would be about 10 min plus about 5 min. So 15 min would be that portion of the workout. It can't be much shorter than that now.

Just my opinion.

I guess all I can do is try it and see

Karky, you look good man! I'm you size but I have alot more fat than you...so Im jealous! jk, but yeah you definitely look good. Keep up the good work!