SHANE'S TRAINING - WEEK OF MARCH 02, 2026
My training partner wants to do a meet in June and experiment with conjugate/Westside training. I don’t want to go full blast with him, but I am going to see if I can incorporate a little of the style into my training, as you can see this week. I am also trying to bring the classic lifts back into my training. Not full-time, but a bit more than I was. Since the effort is so much higher, the overall volume has come down, both for main lifts and accessories, though I’m sure the accessory volume will go up as I adapt, if time permits.
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DAY 1
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DAY 2
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Box Squat 2” above comp depth: up to 435x1, 412x3, 387x5
Trap Bar Ukrainian Deadlift: 245 2x10
Buffalo Bar Squat: 295 2x8
Power Snatch: 145 3x3, 155x2, 165x1, 175x1
Power Clean + Power Jerk: 180 3x3+1, 190x1, 200x1
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Snatch: 95x1,2,3, 110x3, 132x3, 155 2x3, 175 6x2
Power Clean + Power Jerk: 195 3x2+1, 205x1+1, 215x1+1
Overhead Press: 170 6x2
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DAY 3
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DAY 4
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Some kind of back and arms. I know I will only have about 30 minutes so I will just have to play it by ear
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Off or sled, or some more Olympic lifts
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DAY 5
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DAY 6
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Speed Box Squats: Max sets of 2 in 15 minutes @0.8m/s or faster
4” Block Gorilla Deadlift - 437x5, 425x5
Belt Squat: 4x5
Deadlift: 355 2x8
Accessories if I have time
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Bench: 207x5, 215x3, 222x2, 230x1, 207 2x5
70 Degree Incline Press: 140 5x10…or as many sets of 10 as I can
DB Bench: 2-3x6-8
Reverse Fly: 3x15-20
DB High Pull: 120 2-3x10-12
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