SHANE'S TRAINING - Week of August 03, 2026
I’m working my way down in squat depth. I am officially slightly below comp depth as of this week. So far, the knee is holding up.
I’m doing a lot more volume for upper body movements at the moment. It may look like a lot, but these are not all taken to failure. I am keeping rest low, 60 seconds or less, and alternating a lot of movements, so the workouts still get done fairly quickly. My body has always responded to very high volumes; I’m just usually too lazy to put that much work in. It feels right at the moment.
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DAY 1
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DAY 2
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Box Squat w/3 mats: 365x1, 390x1, 415x1, 435x1, 390x3, 370x5, 350 2x8, 295 3x10
Snatch Grip Deficit Deadlift: 250 10x6
Overhead: 165 5x5
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Pulldowns: 5x10
Single Arm Cable Row: 2x8
Rack Pull: 585x8, 675x3, 765x2, 675x6
Close Grip Pulldowns: 1x9, 1x8
Chest supported row: 3x10
TRX inverted rows: 5x10
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DAY 3
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DAY 4
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Slight Incline Bench: work up to a heavy single, then 3-5x6-8
Plate Loaded Chest Press: work up to hard 8, drop weight for 6x8-12
Stretch Push ups: try to get 100 total reps w/40
DB Press: 5x10-12
BB Front Raise/Reverse Fly: 6x10
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Maybe some sled or complexes or some arm work
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DAY 5
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DAY 6
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Buffalo Bar Box Squat:
Snatch Grip Deadlift: 380x5, 320 5x5 deficit
Hatfield split squat: 2x6-8
Leg Press: 2x12-15
Cossack squat: 100 2-3x12-15
GHD: 50-70 total
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DB Shoulder Press: 70 as many sets as needed to get to 36 reps
Plate Loaded Chest press: 10x12
Lateral Raises: 10x20
Overhead DB extensions: 4x6-8
Spider Curls:4x6-8
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