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        SHANE'S TRAINING - Week of Jan 22, 2024

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        January 26, 2024 2 min read

        SHANE'S TRAINING - Week of Jan 22, 2024

        My training for the first half of this week is going to be a little disrupted. My wife has to go out of town, which means I can’t make it to the gym early in the morning because I have to be home in the mornings to see my daughter off to school. Fortunately, I have the Agile Rack in my garage that allows me to still get training in. Of course I won’t be able to do all of the movements that I typically do, unless I can squeeze them in before my first clients get to the gym. I will plan on them, but they may or may not happen. 

        Even though I have the Agile Rack, I am still limited in what I can do because I have a shared garage and thin walls. I have to try to pick movements that allow me to be a little quieter than usual so I don’t wake the downstairs unit.  

        DAY 1

        DAY 2

        Reverse Lunges - 3x30

        Zercher Squats - up to max, then drop 20% for 3x2-3

        Front Squat - 275 6x3

        Seated Leg Curls - 3x10

        Leg Press - 2x6, 1x15

        Hang Power Cleans - 95x5, 155x5, 198 3x3, 218 3x2, 238 3x1

        Sandbag shouldering - 2x8 per side 


        Able to this with minimal glute pain!

         

        DAY 3

        DAY 4

        Cambered Football Bar Press - work up to 1RM, then -10% for 3x3

        Buffalo Bar Bench - work up to 4-6RM, then -20% for 3x8

        KB Shoulder Press - 70 3x6

        Lying Triceps Ext: 2-3x10

        Band Pull Aparts - 5x25

        Barbell Curls - 2-3x10

         

         

         

        Speed Squats using velocity tracker - work up to 1 @.75 m/s, then drop to 90% of that for 8x2, 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

        DAY 5

        Press - 12x3 w/72.5%

        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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