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 |
