SHANE'S TRAINING - Week of April 13, 2026

Not much to report again this week. I am trying a few new things to strengthen my knee, specifically, really heavy ¼ squats to see if the extra load helps strengthen the tendons. If nothing else, it feels cool, and I will try to do a progressive range of motion with it.

My daughter is competing in her school's junior olympics in about a month. She signed up for the 200-meter race and has decided she needs to train for it. Which means I am going to be adding sprints into my training, rather on top of my training, as she insists that I run with her. It won’t kill me, but I’m sure I will be feeling the additional fatigue.

DAY 1

DAY 2

Leg Extensions w/BFR straps: x30,15,15,15
High bar squat: 325 8x3

¼ Squat: 495x10, 585x8, 610 3x5

Super Deep Buffalo Bar Good morning: 95 5x10

Sled Drags w/BFR Straps: 150 x3 trips

Snatch: 90x1,2,3, 100x2, 132x2, 155 2x2, 165x2, 175x2, 185x1, 195 2x1, 185x2, 175 3x2

Power Clean + Power Jerk: 160x3, 175x3, 187x3, 200x2, 212x2, 225x1, 200 2x3 just clean

Chin ups; 5x3 w/70

Machine Row: 250 4x10

Pulldowns: 5x10

Yates Row: 315 3x10

Close Grip Pulldowns: 3x15

Seated Cable Row: 265x10

Overhead Press: 170 3x4, 5x3

Hill sprints w/my daughter

DAY 3

DAY 4

70 Degree Incline Press: 5x5

Close Grip Bench: 185 shoot for 5x10

Reverse Fly Machine: 5x20

Dips: 3-5x6-10

DB Reverse Fly : 5x20

Stretch Pushups

Knee rehab stuff and maybe spints

Power Snatches

Full Cleans + jerks

Maybe some arms and sled

Knee rehab stuff and maybe sprints

DAY 5

DAY 6

(missed this last week)

BFR Leg Ext

Squats based on knee pain

Deadlift from pin 1: up to 1 @9, then 80% for 3-5x2-3

¼ squats:

Seated Leg Curls - 5x12

45 Degree Back Extensions: 5x9

Knee rehab stuff

Close Grip Buffalo Bar Bench on slight decline: up to max, then 3-5x3-5

70 Degree Incline Press: 155 5x10…or as many sets of 10 as I can

Weighted Stretch Push ups: 2-3x6-8

Reverse Fly: 3x15-20

Behind the neck press: 112 5x10

Dips

Knee rehab stuff and sprints

93%

(126)

(8)

(1)

(0)

Sturdy product

I am glad I purchased the Portable Agile Rack. It's easy to set up and break down and doesn't take up too much space when folded. I like in an apartment and I don't have the room to keep a squat rack set up for having something like this is great for me. It's sturdy and I haven't had any issues with it thus far. I might make a video about it too lol.

Helps make the Verse Rack even more sturdier

I initially ordered a set of 2 lever-arm Set Screws, when I received them I screwed them in on one side while still using the original screws that came with the rack, and I noticed how the side with the lever-arm screws were more sturdier, and a lot easier to tighten than the originals, that forced me to order a second set and yes the rack is a lot sturdier and again easier to tighten than the original...All I can say is definitely a great idea, I'm just very much impressed with the verse rack in general, a lot of people are in "Aww "about it when I explain and even show pictures, and most of all the fact you can take it anywhere is the hook, so I'm very much looking forward to future add-ons, just an fyi you have a "Lifetime" customer here, great product and with these additions it makes it an Outstanding product.

Very happy with this - shipping was quick too.

Exactly what I wanted for my small apartment. Really easy to open the rack up and now I can turn some of the fat I've been collecting unto muscle?

I bought the nicer J clips but the ones it came with seem like they'd do the job fine.

The rack feels pretty stable but I probably won't be putting more than 185-215 pounds on it so it works great for me.

Superhero spotter partners

These spotter arms are an absolute game-changer for the Verse Fitness mobile squat rack. I’d been searching for something to boost my safety—especially when squatting with a safety bar due to ongoing shoulder issues that keep me from using a traditional barbell.

While I usually have a spotter, there are days when I just want to get after it solo—and that’s where these really shine. They give me the confidence to push through reps without hesitation, knowing I’ve got reliable backup right there with me. Solid, dependable, and exactly what I needed to train hard and stay safe.

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SHANE'S TRAINING - Week of April 13, 2026

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Customers also bought

Verse Tactical Short Sleeve T-Shirt

Verse® Universal Landmine

Verse Mesh T-Shirt

Verseability - Premium Heavyweight T-Shirt

Lever-Arm Set Screws (2-Pack, 4-Pack)

Verse Performance-Ready 5-Panel Cap

J-Hooks (Pair) for the Verse® Agile Rack

Verse Polar Fleece Hoodie

SHANE'S TRAINING - Week of April 13, 2026

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