SHANE'S TRAINING – Week of July 22, 2024
Starting back into some regular training this week. I decided I need to spend a few weeks with some hypertrophy training to gain back some of the muscle that I lost over the last couple of months, hence all of the 10’s. I am borrowing heavily from the LSU weightlifting template for this but made a few changes to include more of the classic lifts. I am already feeling how unconditioned to the higher reps I have become. My cardio for them is low and I am quite sore from minimal amounts of sets and load.
I will still be following the loading recommendations for my qualification class on the classic lifts, but I need more strength work. By the end of the last cycle, I could tell that I had gotten weaker by not including them. I am in a weird place because my strength is far beyond my ability on the classic lifts and I don’t get enough stimulus from the lifts to actually get stronger. If I don’t keep that strength up with powerlifting movements (or similar), my classic lifts go down. Going forward, there will be a lot more strength work in my program.
|
MONDAY |
TUESDAY |
|
Snatch: 130x3, 150 2x3, 170 2x2 Push Press: 165x10, 147 2x10 Squat: 285 2x10 Reverse Grip Bench: 175x10,8 Overhead Press: 125x10 |
Clean & Jerk: 167 2x2+1, 195 2x2+1, 225 2x2+1 Snatch Grip Deadlift: 305x10, Power Shrugs: 275 2x10 Chin Ups: 40x10 |
|
WEDNESDAY |
THURSDAY |
|
|
Power Snatch: 130 2x2, 150 2x2, 160x2 Squat: 245 3-5x10 Push Press: 140 3-5x10 Bench Press: 150 3-5x10 Split Squat: 3-5x10 BNP: 95 3-5x10 |
|
FRIDAY |
SATURDAY |
|
Clean & Jerk: 167x1+2, 195 2x1+2, 225 2x1+2 Deadlift: 340x10, 305 2x10 Stiff Leg Deficit Deadlift: 245 3-5x10 Power Shrugs: 245 3-5x10 Bent Over Row: 3-5x10 |
Snatch: 130x3, 150 2x3, 170 2x2, 182 2x2 Clean & Jerk: 167 2x1+1, 182 1+1, 195 2x1+1, 210 1+1, 225 2x1+1, 237x1+1 |
