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.
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DAY 1 |
DAY 2 |
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Walking Lunges - 3x30 per leg Lying Leg Curls - 2-3 warm ups sets then 2x8 Box Squat w/8 mats - up to max, then drop 10% for 3x2-3 Front Squat - 275 6x4 Seated Leg Curls - 2x8-10 45 Degree Back Ext. - 2x6 Single Leg Leg Press - 2x10 |
Snatch EMOM- 140x1, 150 5x1, 160 5x1, 170 2x1 Clean EMOM - 195 5x1, 215 5x1, 235 5x1 Rope Pulldowns - 2x12 Single Arm Cable Row - 2x10 Behind the Neck Pulldowns - 2x8-10
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DAY 3 |
DAY 4 |
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Press from eyebrow level- work up to 1RM, then -10% for 3x3 Buffalo Bar Bench - work up to 4-6RM, then -20% for 3x8 Dips - 2x8-10 DB Rolling Triceps Ext: 1x20, 1x12, 2x8 Reverse Fly Machine - 1x20, 1x12, 2x8 Preacher Curls - 3x12 V-Bar Pushdowns - 2x15 |
Speed Squats using velocity tracker - work up to 1 @.75 m/s, then drop to 90% of that for 12x2 6 Mat Gorilla Deadlift - 1x5-7, 1x10-12 Front Squat - 275 6x2 Seated Cable Leg Curls - 3x8 - 10 Belt Squat - 3x8 - 10
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DAY 5 |
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Press - 10x3 w/75% Steep Incline Press - work up to 4-6RM, then -20% for 3x8-10 DB Shoulder Press - 2x8-10 Overhead Rope Ext./Seated Lateral Raises/Rope Hammer Curls - 12,10,8,6 Close Grip Bench/Reverse Fly/Alternating DB Curls - 2x6-8/15/10-12 |
