SHANE'S TRAINING - Week of Jan 15, 2024
Not much new to report this week. Still plugging along with a conjugate plan doing whatever I can that doesn’t hurt my glute. It is still an issue and I really felt that on Saturday when my foot slipped on the wet floor. Oh boy did I feel that. On the bright side, I was able to do some unweighted 45-degree back extensions without too much pain.
I’m trying not to rush the healing process, but I am struggling not to. I really want to get back to some snatches, clean & jerks, and deadlifts. I know I should be grateful that I can still squat, and I am, but I still miss the heavier hinging.
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DAY 1 |
DAY 2 |
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Walking Lunges - 3x30 Lying Leg Curls - 2x20 (these hurt so I go light and slow) Buffalo Bar Squats - up to max @.3-.2, then drop 20% for 2x2-3 Front Squat - 5x2 @.5 or faster Seated Leg Curls - 3x10 Leg Press - 2x10 Ankle Weight Reverse Hyper - 4x25
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Axle Bar Press - work up to 1RM, then -10% for 2x max reps Buffalo Bar Bench - work up to 4-6RM, then -20% for 2x8-10 KB Shoulder Press - 53x10, 70 2x5 Decline rolling DB Triceps Ext: 2-3x10 FacePulls - 5x15 Cable Curls - 2-3x10 Band Pushdowns - 2x40 Deadlift - 225 2x6 (really uncomfortable) |
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DAY 3 |
DAY 4 |
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Speed Squats using velocity tracker - work up to 1 @.75 m/s, then drop to 90% of that for 10x2, or lower the weight if speed drops below .8 m/s, then work up to 1 @.5 m/s Seated Cable Leg Curls - 3x8 - 10 Belt Squat - 3x8 - 10 Glute Ham Raises - 3x10 - 12 Adductor/Abductor - 2x10 Single Leg Leg Press - 3x10 |
Speed Press using velocity tracker - work up to 1 @.75 m/s, then drop to 90% of that for 12x3, or lower the weight if speed drops below .8 m/s Steep Incline Press - work up to 4-6RM, then -20% for 3x8-10 Close Grip Floor Press - 3x8-10 Chest Supported Rows - 5x12 - 15 Arms - just stupid pump circuits
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DAY 5 - OFF |
DAY 6 - OFF |
