SHANE'S TRAINING - Week of Jan 29, 2024

SHANE'S TRAINING - Week of Jan 29, 2024

I had something of a breakthrough last week. While coaching a client on some block pulls, I realized that a semi-sumo stance (what I call Gorilla stance) from about 6” blocks didn’t bother my glute too much. Later that day I was able to work up to 415x5 with an acceptable level of pain. Full range still doesn’t feel good, but I will continue to see what kind of range I can do without too much pain. While I am still very far off from my best from this height, it feels good to get a little bit of weight back in my hands.

Thanks to the confidence boost that I received from the block pulls, I am going to start doing some light Olympic lifts again this week. I’ll be keeping it to singles with low rest to make sure that I don’t reinjure myself. 

I also started incorporating antagonist supersets between my main movements. There isn’t room here to include that in the training, but it isn’t complicated. Dips and dumbbell presses on lower body days, goblet squats and back extensions or some kind of leg curl on upper body days. There is no magic here. It’s just something that allows me to get some extra volume that I don’t have time during the main day for that muscle.