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        SHANE'S TRAINING - Week of Feb 05, 2024

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        February 08, 2024 2 min read

        SHANE'S TRAINING - Week of Feb 05, 2024

        My wife is out of town again this week, even longer than last time. That means I am somewhat limited in my training. Whatever I can manage to get done in my garage is all I have, no access to some of the usual movements I do when at the gym. Fortunately, I can still have a great workout. The biggest challenge, honestly, is trying not to make too much noise.

        My glute tear is starting to feel a lot better. I am able to do Olympic lifts, at least light and for cluster singles, without too much issue. I tried some stiff leg deadlifts and, though they didn’t feel perfect, I was able to do them with a tolerable amount of pain. That, along with the block work I have done the last two weeks, makes me excited to try some work from the ground. I will be conservative with it, but it will be nice to start full deadlifts again.

        I’m still going to superset in lighter movements between sets of the main lifts as best I can. I have some kettlebells and extra barbells in my garage which should allow me to do this. The extra, low fatigue volume always helps me put on size faster when I’m bulking and definitely helps my pressing strength. For the lower body it acts as more of active recovery, which I will never complain about.

        DAY 1

        DAY 2

        Walking Lunges - 3x33 per leg

        Seated Band Leg Curls - 2-3 warm ups sets then 2x40

        Bottom up Squat  - up to max, then drop 10% for 2x2-3

        Stiff Leg Deadlift from the floor - 315 3x5

        Front Squat - 275 6x5

        Snatch EMOM- 70% 5x1,+10 5x1,+10 5x1,+10 5x1 

        Power Clean EMOM - Same as Snatch

        Back Stuff - depends on what I can do in the garage

         

         

        DAY 3

        DAY 4

        Behind the neck press - work up to 1RM, then -10% for 3x3

        Bench - work up to 4-6RM then drop 20% for 2-3x8-10

        Lying Triceps Ext. - work up to 6RM, drop 15% for 3x8-10

        Barbell Curls - 3x8-10

        Band Pull Aparts - 200 total

        Speed Squats using velocity tracker - work up to max at .8, then drop 10% for 8-12 x2 at .8 or faster

        Gorilla Deadlift - see how it feels and work up to 5 reps

        Front Squat - 275 6x2

        Front Foot Elevated Split Squat - 3x12-15

         

        DAY 5

        Press - 8x3 w/80%

        Steep Incline Press - work up to 4-6RM, then -20% for 3x8-10

        DB Shoulder Press - 2x8-10

        Overhead Rope Ext./Seated Lateral Raises/Rope Hammer Curls - 12,10,8,6

        Close Grip Bench/Reverse Fly/Alternating DB Curls - 2x6-8/15/10-12


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