SHANE'S TRAINING - WEEK OF FEBRUARY 23, 2026
If it isn’t one thing, it’s another. Last Friday, I hurt myself tripping while carrying a heavy bench at the gym and hit the right front part of my ankle. It is still swollen and painful 5 days later. So far it hasn’t seemed to limit my ability to train main lifts, though walking is really not fun and a lot of the leg machines that I tried, i.e. leg extension, GHD, etc., put too much pressure on the area, so my accessories are a little on the light side.
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DAY 1
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DAY 2
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Buffalo Bar Squat: 282 5x10
Trap Bar Ukrainian Deadlift: 225 3x10
Hack Squat against bands (heels elevated): 300 2x12
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Snatch: 95x1,2,3, 115x2, 132x2, 150x2, 165 6x2
Power Clean + Power Jerk: 175 5x3+1
Hang Power Snatch w/Pause at Knee: 120 4x5
Overhead Press: 100x3, 120x3, 140x3, 160 5x3, 1x2
Close Grip Bench: 160 5x10
Other shoulder and chest work if time allows
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DAY 3
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DAY 4
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Some kind of back and arms. I know I will only have about 30 minutes so I will just have to play it by ear
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Hopefully something like this:
Clean + Jerk: 215 5x2+1
Power Snatch: 5x3 140
Barski Clean: 4x5 150
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DAY 5
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DAY 6
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Deadlift: 340 5x10
Belt Squat: 3x10-12
See if there are any other movements I can do without pain…maybe reverse hyper
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Bench: 207x5, 215x3, 222x2, 230x1, 207 2x5
Overhead Press: 135 5x10…or as many sets of 10 as I can
DB Bench: 2-3x6-8
Reverse Fly: 3x15-20
DB High Pull: 120 2-3x10-12
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