Traps on Wendlers 5/3/1

[TrunkZilla]

How could i include traps on wendlers 5/3/1?

[Crash49]

I do them on squat day so they don't interfere with anything else.

[Shaun_W]

Deadlifts.

[Retardo-pex]

Deadlifts.

^^^^

[TrunkZilla]

I do them on squat day so they don't interfere with anything else.

so what do you do for them exactly ?

Upright rows, shrugs ?

[nick1990]

so what do you do for them exactly ?

Upright rows, shrugs ?

Just throw in shrugs and farmers walks bro.
Deads should work them considerably as well
I'd stay away from upright shrugs, shoulder damage that can be caused isn't worth it IMO

[dtaps24]

maybe work in some shrugs on one of the upper body days. I think if you look at T-Muscle in the archives you'll find an article that Wendler wrote about developing a yoke, He doesn't do direct trap work but gets enough through deadlifts was the gist of it (at least what I got from it). Really he's the only guy I read that writes at TMuscle. You should look at the article on there on 5/3/1 as well and read the e-book if you haven't already.

[mark2dx]

I do hang cleans for assistance work, seems to work out well with deadlifts for that muscle group.

[k9nacl]

wendler recommends doing your oly-style lifts before squatting or deadlifting, but in combination with this, you could sub shrugs/power shrugs in for cleans/snatches.

i persnally like to do a 6x3 scheme of clean/snatch (i alternate through cycles) grip power shrugs on my dead days and then i do the corresponding lift on my squat days.

so if i'm in phase 1 (weeks 1-4) and i'm doing clean grip power shrugs (see also: high pulls) on my dead day, i'll do power cleans on my squat day.

if i'm in phase 3 (weeks 8-12) and i'm doing snatch grip power shrugs (see also: high pulls) on my dead day, i'll do power snatches on my squat day.

[Boiler015]

I do powerclean before deadlifts and I can definately feel it in my traps the next day. I do not do any specific trap work now, but last cycle I did face pulls after my military day for more upper back work. Wendler actually recommended supersetting your working sets of bench with shrugs on the Q&A before. I have never done it but I dont see why it wouldnt work. I would stay away from doing too much direct trap work on military day, just to be sure it doesnt affect your deads.

[Norse1308]

Hang cleans instead of rows or something. I think cleans are a very good exercise if you can do them right, and the explosiveness should build muscle mass.

[Crash49]

so what do you do for them exactly ?

Upright rows, shrugs ?

Shrugs 3x20

[Kratos89]

How could i include traps on wendlers 5/3/1?

Try those deadlift things...
-Power cleans.
-Heavy ass barbell shrugs.

[ralph_]

I'd recommend powercleans on your SQ day.