Shelf building

digg it.

Scott Birdby Scott Bird | January 13, 2006
Filed in ME SQ/DL , workouts

After yesterday’s aborted squat workout, I decided to change a couple of things and switch the focus to the idea of building a shelf for the bar to rest on. The first thing was the setup of the squat itself - moving the J-hooks a little lower (to where they really should have been in the first place) made it slightly easier to get the bar in the right spot to begin with.

I also lowered the reps slightly - I’ll include the squats as part of the warmup until the lower bar feels more natural.

The two major players in today’s shelf-building workout were those old favourites, shrugs and bent rows. In both cases I added a slight pause, kept the reps fairly high and the weights moderate. Still, the pausing made a huge difference and I was feeling exhausted after only 4 sets of each.

Box squat 2×10@20/44, 2×8@30/66, 2×5@40/88
Shrug 4×20@60/135, 4×10@100/225
supersetted with Bent row 4×10@60/135
Manual neck work

Ab work this evening.


"Sonnon is without doubt one of the top conditioning coaches in the US, the thinking man's coach. He is the hologram man. Try and hit him and he disappears."
- Pavel Tsatsouline

Are you ready for Tacfit?




Enjoy this post? digg it.

A few others you might like :



Go on, you know you want one.
Strongergrip.



Discussion

Leave a comment below, or discuss it in detail in the SttB Facebook Group.

Comments

Post a comment

(If you haven't left a comment here before, you may need to be approved by the site owner before your comment will appear. Until then, it won't appear on the entry. Thanks for waiting.)