SHANE'S TRAINING - Week of Jan 15, 2024

DAY 1

DAY 2

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

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)

DAY 3

DAY 4

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 

DAY 5 - OFF

DAY 6 - OFF