Tag Archives: Barbell Shrug

Monday – Pull Workout

  • Wide-grip Hammer Chin-ups (BW = 210 lbs)
    • 5 sets x 7 reps
  • RDL (w/ straps)
    • 205 lbs x 12 reps
    • 275 lbs x 7 reps
    • 305 lbs x 5 reps
    • 325 lbs x 3 reps
  • Barbell Shrug (w/ straps)
    • 325 lbs x 20 reps
    • 345 lbs x 20 reps
    • 385 lbs x 15 reps
  • Bent-over Lateral Raise
    • 25 lbs, 2 sets x 15 reps
  • Barbell Cheat Curl
    • 135 lbs x 7 reps
    • 155 lbs x 5 reps
    • 165 lbs x 3 reps
    • 185 lbs x 1 rep
  • Wrist Curl
    • 95 lbs, 2 sets x 25 reps

Tuesday – Pull Workout

  • Conventional Deadlift (w/o belt)
    • 275 lbs x 1 rep
    • 325 lbs x 1 rep
    • 385 lbs x Failed*
    • 345 lbs, 3 sets x 1 rep
  • Barbell Shrug (w/straps)
    • 630 lbs x 14 reps
  • Barbell Row (w/o straps)
    • 215 lbs, 7 sets x 7 reps
  • Weighted Chin-up (BW = 180 lbs)
    • 10 lb backpack, 7 sets x 7 reps
  • Reverse Barbell Curl
    • 45 lbs, 7 sets x 7 reps


* I made 2 attempts and both times was able to break the weight free from the ground. I am going to have to learn how to round the back while I deadlift again since I haven’t done this movement on a regular basis in a long time. I have been doing a clean deadlift and Romain dealift in which the back is kept straight which is more safe for the back but doesn’t allow you to handle the same amount of weight as you can when you round your back.

Wednesday – Shoulders

  • Overhead Press
    • 115 lbs, 4 sets x 7 reps*
  • Arnold Press
    • 35 lbs, 7 sets x 7 reps
  • Around The World Lateral Raise
    • 30 lbs, 7 sets x 7 reps
  • Barbell Front Lateral Raise
    • 55 lbs, 7 sets x 7 reps
  • Barbell Shrug
    • 630 lbs x 12 reps**


* I failed on the 4th set and could only mange 6 reps without worrying about re-injuring my left shoulder. I can always try again the next workout but if I hurt my shoulder I might not be able to do this exercise for perhaps weeks as it took several months for my shoulder to heal.

** The shrugs are proving hard to do at this point. I don’t think I will be able to walk this amount of weight off the uprights and will have to set the weight on the pins of the power rack to go any heavier. I literally have to inch my feet in order to walk with this weight and often worry about injuring my knee if I were to fall. If I place the weight on the pins I don’t have to walk with the weight but risk banging the weight on the pins at the bottom of each rep. And, if I have to lower the pins it becomes difficult to initially lock out the weight before beginning to shrug which exhausts a considerable amount of energy. I might be reaching a plateau in this exercise but will try to find another way to keep increasing the weight or simply keep at it until I get stronger.

Saturday – Shoulders & Arms



  • Superset: Barbell Curl & Skull Crusher
    • 80 lbs, 7 sets x 7 reps
  • Dumbbell Concentration Curl
    • 30 lbs, 7 sets x 7 reps
  • Double Overhand Isometric Hold
    • 320 lbs x 30 sec


I did two separate workouts today because I wanted to fit in some extra training this week and want to take Sunday off each week as a day of rest.

Thursday – Pull Workout

  • Barbell Cheat Row (w/ straps)
    • 275 lbs x 12 reps
    • 365 lbs x 12 reps*
  • Barbell Shrug (w/straps)
    • 600 lbs x 25 reps**
  • Clean Deadlift (w/o belt, w/o straps)
    • 215 lbs x 12 reps


* I finally reached my short term goal of 365 lbs for 12 reps in the barbell cheat row. I have done this exercise for over a year and a half and have been able to add 5 lbs every workout without fail. I know the form is bad in this movement but I perform it at home where no one has to see. Most people fail to understand that this movement is about moving huge weight around. If you move huge monolithic weights around it is only a matter of time before you become strong as an ox.

** I was able to complete all 25 reps but thought my grip was about to break on my left strap. Straps help eliminate the grip factor but I have used straps so long that I have maximized the benefit of straps and now grip has become a limiting factor once again. Perhaps this is not the end and maybe I didn’t have the strap on the left place perfectly. I could still move up in weight and perform lower reps.

I bought a few more 45 lb plates and will set a new goal of 700 lbs in the shrug even if the number of reps I can perform decreases. I saw a video of Kali Muscle doing shrugs with 725 lbs an he could only do 5 reps. Kali Muscle is a bodybuilder and wonder how much he can deadlift. Anyways, I am going to show up at a gym one day and freak everyone out because I am only 170 lbs bodyweight.

I also often perform a lockout using an over underhand grip without straps of course to ensure I still have the grip strength required to lock out the weight. So far locking out 600 lbs doesn’t seem to be a problem.

Monday – Pull Workout

  • Barbell Cheat Row (w/ straps)
    • 275 lbs x 12 reps
    • 360 lbs x 12 reps
  • Barbell Shrug (w/straps)*
    • 590 lbs x 25 reps
    • 615 lbs x 5 reps
  • Clean Deadlift (w/o belt, w/o straps)
    • 280 lbs x 5 reps
    • 210 lbs x 12 reps
  • Dumbbell Row (w/o straps)
    • 70 lbs x 35 reps


* For some reason I am really strong in the shrug as well as most back and biceps movements. I am going to try using 1/2 plywood to adjust my height the next workout. Again this is one of the advantages of being able to train at home in my garage. The pins of my power rack are a 1.5″ difference in height. However, the best height for me for the shrug is between two consecutive pin heights.

I tried a second set using 615 lbs from a lower pin height but found locking the weight out consumed some of the energy I had to shrug. If the pin is set too high I will often bang the barbell into the pins which makes it really difficult to control the weight and limits the range of motion. I am finding it easier to lift the weight of the uprights using my calves and taking a step back with the weight as opposed to placing it on the pins within the power rack and having to lockout it the weight.

Saturday – Chest & Back

  • Bench Press
    • 205 lbs x 1 rep
    • 225 lbs x 1 rep
    • 255 lbs, 3 sets x 1 rep
    • 155 lbs x 20 reps
  • Incline Barbell Press
    • 105 lbs, 7 sets x 7 reps
  • Pullover & Floor Press
    • 100 lbs, 7 sets x 7 reps
  • Flat Bench Dumbbell Flyes
    • 25 lbs, 3 sets x 20 reps
  • Barbell Cheat Row (w/ straps)
    • 205 lbs x 12 reps
    • 275 lbs x 12 reps
    • 355 lbs x 12 reps
  • RDL (w/ straps)
    • 385 lbs x 5 reps
  • Barbell Shrug (w/straps)
    • 570 lbs x 25 reps
  • Weighted Chin-up (Bodyweight = 168 lbs)
    • 10 lbs x 7 reps
    • 25 lbs x 7 reps
    • 35 lbs x 7 reps
    • 45 lbs x 7 reps
  • Double Overhand Isometric Hold
    • 405 lbs x 7 sec