SHANE'S TRAINING – Week of August 05, 2024

August 07, 2024 3 min read

SHANE'S TRAINING – Week of August 05, 2024

This week starts the beginning of my new program. I am keeping the maxes quite low for the traditional strength movements as my goal is to be more explosive with them and increase my work capacity. I need my conditioning to improve and build some of the muscle/strength that I have lost over the last few months. You can see that I superset the main movements of each day; this is to facilitate greater volume, as well as give me more of a conditioning benefit. I only have 60 minutes to complete these workouts, including warm-up, so I don’t have time to dawdle.

The cycle will change slightly each week and looks like this for the main strength movements:

WEEK 1: 85% x8, 65% 3x8
WEEK 2: 90% x5, 70% 4x5
WEEK 3: 95% x3, 75% 5x3

For the secondary strength movement, we have:

WEEK 1: 50% 5x15
WEEK 2: 55% 5x12
WEEK 3: 60% 5x10

After each cycle, we start over 2.5% heavier for each movement. I intend to run 4 cycles of this before changing things up somewhat to include a little less volume and more intensity.

You will see that there are a lot of similarities between this program and 5/3/1 programs. That’s because I have used similar programs with great success in the past. Since my main goals are still Olympic lift-related, I need something that doesn’t detract from that too much, while still allowing me to gain back the muscle and strength that I need.

For the Olympic lifts, I am sticking close to the main movements with only slight variations. Since I am doing so much work with the strength movements, I will not include any pulls at this time. Each block will be 4 weeks and the volume will wave as follows:

SNATCH
Block 1: 185 lifts
Block 2: 140 lifts
Block 3: 115 lifts

CLEAN + JERK
Block 1: 254 lifts
Block 2: 194 lifts
Block 3: 157 lifts

Each of the 4 weeks will wave the number of total reps for each lift but equal the number listed above. The first block has the highest volume, per my goals, and the subsequent phases are lower. As this happens, the average intensity will move from 72%-ish to around 77%-ish. The number of lifts in the 85-90% range will increase in the second block, and the number of lifts >90% will increase in the third.

It all seems a lot more complicated than it actually is, once you understand the process. I have high hopes for where this will leave me at the end of 12 weeks.

MONDAY

TUESDAY

Snatch: 130x3, 150 2x3, 170 3x2
Squat: 125x8, 157x8, 192x8, 227x2, 262x2, 297x8, 227 3x8 (10 dips between sets)

Snatch Grip Deadlift: 5x15 207 (35x10 Arnold W presses)

Hang Snatch: 130x3, 145 2x2, 160 2x2

Clean & Jerk: 167x2, 195 2x2, 225 2x2

Cleans: 185 3x3

WEDNESDAY

THURSDAY

Clean from blocks + Jerk: 167 1+2, 195 1+2, 225 1+2, 237 3x1+1

Push Press: 70x8, 90x8, 110x8, 130x8, 150x8, 170x8, 130 3x8 (45 degree back ext. 10-15 w/65 between sets) 

Behind the Neck Press: 5x15 82 (Goblet Squat 10-15 w/90 between sets)

Snatch: 130x2, 140x2, 150x2, 160 2x2, 170 2x2, 182 2x2

Clean & Jerk: 167 3x2, 182 3x1, 195 3x1, 210 3x1, 225 3x1, 237 3x1

FRIDAY

SATURDAY

Power Snatch: 130x2, 140x2, 150 2x2

Deadlift 145x8, 185x8, 227x8, 270x8, 310x8, 352x8, 270 3x8 (Dips 10-15 between sets)

SSB Squat: 5x15 175 (DB Press 42x10-15 between sets)

Power Clean + Power Jerk: 167x4, 182x3, 195 2x3

Overhead Press: 60x8, 75x8, 92x8, 110x8, 127x8, 145x8, 110 3x8 (Goblet Squat 10-15 w/90 between sets)

Push Press: 5x15 100 (45 degree back ext. 10-15 w/65 between sets) 


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