SHANE'S TRAINING - Week of July 20, 2026
I did manage to get to the gym last week, but I just kind of played around since we were traveling and my schedule was thrown off. Back to it this week.
I did manage to do something to my right shoulder a couple of weeks back, which is odd since my left is usually the one that acts up. Benching and dips haven’t felt good since then, but stretch push-ups and one machine at the gym still seem okay. I’ll stick with that, then see if it has healed up enough to get back to regular training. I’m not too bummed since my main pressing focus is on overhead anyway.
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DAY 1
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DAY 2
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Seated Leg Curl: 5x12
Leg Extension: 5x15
Box Squat w/4 mats: 405x1, 425x1, 450x1, 380x8, 320x10
Leg Press: 2x12, 2x8
Adductor: 2x8, 1x6
Snatch Grip Deadlift: 340x5, 310x5, 280x5
Overhead: 165 2x5, 2x4, 2x3, 2x2
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Clean complex - heaving upright row, clean grip snatch, whip clean, power clean, power high pull, clean pull
90 6x6, 110 5x1, 120 4x1, 130 3x1, 140 2x1, 150 1x1
exhausting!!
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DAY 3
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DAY 4
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Plate Loaded Chest Press: work up to hard 8, drop weight for 4-6x8
Stretch Push ups: try to get 100 total reps w/40
Reverse Fly/Front Raise superset: 5x15-20
DB Clean + Press
Overhead: 165 attempting 10x5
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Maybe some sled or some lighter back work if time allows
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DAY 5
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DAY 6
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Box Squat: 380 11x2
Snatch Grip Deadlift: 360x5, 300 5x5 deficit
Hatfield split squat: 3-4x12
Cossack squat: 100 2-3x12-15
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Try benching and dips to see how they feel on my shoulder. Otherwise, more chest machine and push ups followed by shoulder work
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