SHANE'S TRAINING - Week of April 8, 2024

April 11, 2024 2 min read

SHANE'S TRAINING - Week of April 8, 2024

This week is a little different because I am traveling for my daughter's spring break. We are visiting family and, while I have gym access, my time is more devoted to family activities. If I go to the gym, it has to be early. The gym I have access to is small and the early morning is a busy time, so I won’t always have access to the equipment that I would like to. I will just have to make do with what is available that day and try to stimulate the muscles as best I can. 

Since there is little space, no chalk, and terrible octagon plates, I am extremely limited in my ability to do Olympic lifts. Power cleans are likely doable, but snatches are almost certainly out. Regardless, I won’t have chalk so the total load that I can use will be limited. I’m not mad about it, as long as I can get in and do some hard training, I feel better physically and mentally.

DAY 1

DAY 2

Single Arm DB Press - 5x25 

Lying Db Triceps Ext. 5x15 

Overhead DB Triceps Ext. 3x10

Concentration Curl - 4x12

Single DB Upright Row - 4x15

Pistol Squat - BW 2x5, 25 2x5, 40 2x5

Leg Press - 20, 15, 12, 10, 4x8

Squat - 135x5, 185x5, 235x4, 285x3, 335 6x2

Deadlift - 2x5 405

Lying Leg Curl - 12, 10, 2x8

Power Clean & Push Press - 165 5x1, 180 5x1, 195 5x1

 

 

DAY 3

DAY 4

Squat (hopefully) - up to a max, then drop 20% for 3+x2-3

Various back stuff

Squat (hopefully) - up to a max, then drop 20% for 3+x2-3

Various Upper body pressing

DAY 5 (Travel Day)

DAY 6 (Second Travel Day)

Squat (hopefully) - up to a max, then drop 20% for 3+x2-3

 

Arrive back home

possibly can get some Olympic lifts in depending on how I feel


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