Straight to the Bar

All Things Strength


Shelf building
Written By : Scott Bird
Filed In : 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.

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Written By Scott Bird
Scott is a long-time fitness enthusiast (Jan 2004!), writer and photographer living in Sydney, Australia. If you share the passion for spending a bit of time under a bar, welcome. Love hearing how everyone else trains. You can connect via X (Formerly Twitter), Facebook and the various networks listed in the sidebar.
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