SHANE'S TRAINING – Week of July 8, 2024
I am traveling out of the country this week and don’t know what kind of gym access I will have. Since this is a (extended) family trip, I don’t want to spend a bunch of time trying to find and commute to a gym. If there is one close by and convenient I will go in a couple of times. I’m not sure if the hotel has a gym or not. If it does, I may just go in and bro out, if not, I won’t worry about it and view this as a solid rest week. When I come back in the middle of next week I will be well rested and ready to start a new training cycle. There will still be plenty of walking and dancing and swimming on this trip, so I’m not terribly concerned about missing training.
I leave Wednesday, so I did manage to get two training days in. Monday felt so-so. It’s been a couple of weeks (thanks sinus infection) since I consistently did any O-lifts and they felt a little shaky but good to do. I haven’t done much benching for the last 12+ weeks and just wanted to do a light day. My head still has a ton of pressure when lying down and creating tension, but it wasn’t so bad that I couldn’t do a little. I’ve never particularly liked benching, preferring dips and overhead, but it felt good to do something different, even if it was significantly off my best.
The last two weeks of sinus stuff killed my appetite and my weight is down quite a bit at 182. I typically feel best walking around 188-192 for maintenance. I guess it’s a perfect time for some vacation eating and coming back into a bulk.
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DAY 1 |
DAY 2 |
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Snatch: 125x2, 150x2, 172 3x2 Power Clean & Power Jerk: 142x2, 165x2, 187 3x2 DB Clean & Press: 55 3x5 Belt Squat: 3x10 225 Hammer Row: 5x5 185 per handle Chin Ups: 3x10
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Buffalo Bar Bench: 95x8, 135x8, 1800x8, 195 3x5, 1x4+1, 1x3+1 Close Grip Bench: 165x10 Buffalo Bar Incline Bench: 145x10 Gorilla Deadlift: 165x8, 245x8, 325x8 Fat Bar Curls: 3x5 90 DB Overhead Triceps Ext: 35x10, 52x10, 70x10 Incline DB Curl: 27x10 |
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DAY 3 |
DAY 4 |
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DAY 5 |
DAY 6 |
