The last three weeks since the article I’ve been doing high pulls on Thurs. after deads. The way I’ve worked them in is in a complex. After deads I drop the weight a little and take a snatch grip(straps)from a hang I do 5 highpulls, than I do 5 kiowolski pulls(wrong spelling)where I pull the weight from a hang up to my belly button, and hold for 5sec, I finish with 5 snatch grip deads.
I’ve done 5 sets of this complex at the end of my workout for the past three weeks. I should have taken before and after pics, because my traps have come to life. I’ve also been working on the high pulls themselves on Mon. before squats, but these complexes have breathed new life into my yoke. At this stage, I never would have believed I could make such an improvement in three weeks, Thought I’d pass it along.
A couple years ago i turned a few guys onto my Devils Complex for traps and the experienced the same thing.
This is just sets of 6 using clean grip pulls snatch grip pulls and barbell rows.
Traps love that kinda stuff but no one is doing it in favor of trying to shrug a thousadnd pounds lol
Sicks
Its the reason my traps always lagged, because I hate shrugs, and can’t bring myself to do them. I always thought that doing heavy deads every week would build my traps, but for me they never did the job. This seems to work. thanks
[quote]AnytimeJake wrote:
… kiowolski pulls(wrong spelling)[/quote]
Karwoski.
Over the past 3 weeks I started doing Snatch Grip High Pulls (off pins) in Lieu of heavy Shrugs. This came about via CT’s article. purely Bro science but I have been doing Shrugs for so long, that my “yoke” isn’t really effected by them. I swear just by doing them twice a week along with my usually heavy, high volume heavy rowing and high rep high weight face pulls I see a definite difference.
Changed complex, threw in BBrows at the end today instead of the deads, really like them. I still did 5 high pulls, 5 kirk rows, than did 10 BB rows, traps were burning like mad. Not real good form on the BB rows, just knees to belly fast and explosive, but f#@king on fire, awesome.
thanks Sicks
What is the article your are referring to? Always looking for new ways to try to get a yoke.
the article was, “High-Pull for the power look” by CT, it was a couple weeks ago, I don’t know how to make a link, but I’m sure you can find it. Jim Wendler’s Big Yoke article from a few years ago is good as well
I occasionally do a full workout of cheat high pulls/ dumbbell rows just because it makes my traps sore the next day. Neck work is something I have been doing more of, mostly because a pencil neck is just a truly awful affliction.