SHANE'S TRAINING - WEEK OF MARCH 23, 2026

The rehabilitation that I have been doing for my knee seems to be paying off. They feel tired, but the pain is getting much better. I purchased some blood flow restriction cuffs and will start using those on Wednesday. I tested them with some curls and WOW. Crazy pump. I’m curious to see what it does for my knees. The research is solid on the benefits for rehab, as well as hypertrophy and strength, so I expect to regain strength faster than anticipated.

DAY 1	DAY 2
A bunch of knee rehab stuff :( Lying Leg Curls: 190 3x6 Wide Stance SSB Good Mornings: up to 285x1, then 230 3x3, 245x3 90 Degree Back Extensions: 2x12 Power Snatch: 110x2, 120x2, 130x2, 140x2, 150x2, 160x2, 170 2x2, 180 3x2 Power Clean: 155 3x1, 175 3x1, 195 3x1, 215 3x1, 225 2(4x1)	Pulldowns: 5x12 Head Supported BB Rows: 5x8 Close Grip Pulldowns: 3x15 Single Arm Cable Rows: 2x12 per side Yates Row: 4x8 Shrugs: 2x20 Overhead Press: 170 6x3, 2x2 Knee rehab stuff
DAY 3	DAY 4
70 Degree Incline Press: up to max, then 80% for 5x3-5 Close Grip Bench: 175 5x10 Reverse Fly: 5x20 Dips: 50 3x8-10 Lateral Raises: 520 Stretch Push ups Knee rehab stuff w/BFR straps	Something similar to Monday - a bunch of knee rehab, posterior chain work, the Olympic lifts if there is time or arms
DAY 5	DAY 6 if travel permits
Rack Deads from pin 3: up to 1 @9, then 80% for 3-5x2-3 Seated Leg Curls - 5x12 45 Degree Back Extensions: 5x9 Knee rehab stuff	Close Grip Buffalo Bar Bench on slight decline: up to max, then 3-5x3-5 70 Degree Incline Press: 155 5x10…or as many sets of 10 as I can Weighted Stretch Push ups: 2-3x6-8 Reverse Fly: 3x15-20 Behind the neck press: 112 5x10 Dips Knee rehab stuff

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Sturdy product

I am glad I purchased the Portable Agile Rack. It's easy to set up and break down and doesn't take up too much space when folded. I like in an apartment and I don't have the room to keep a squat rack set up for having something like this is great for me. It's sturdy and I haven't had any issues with it thus far. I might make a video about it too lol.

Helps make the Verse Rack even more sturdier

I initially ordered a set of 2 lever-arm Set Screws, when I received them I screwed them in on one side while still using the original screws that came with the rack, and I noticed how the side with the lever-arm screws were more sturdier, and a lot easier to tighten than the originals, that forced me to order a second set and yes the rack is a lot sturdier and again easier to tighten than the original...All I can say is definitely a great idea, I'm just very much impressed with the verse rack in general, a lot of people are in "Aww "about it when I explain and even show pictures, and most of all the fact you can take it anywhere is the hook, so I'm very much looking forward to future add-ons, just an fyi you have a "Lifetime" customer here, great product and with these additions it makes it an Outstanding product.

Very happy with this - shipping was quick too.

Exactly what I wanted for my small apartment. Really easy to open the rack up and now I can turn some of the fat I've been collecting unto muscle?

I bought the nicer J clips but the ones it came with seem like they'd do the job fine.

The rack feels pretty stable but I probably won't be putting more than 185-215 pounds on it so it works great for me.

Superhero spotter partners

These spotter arms are an absolute game-changer for the Verse Fitness mobile squat rack. I’d been searching for something to boost my safety—especially when squatting with a safety bar due to ongoing shoulder issues that keep me from using a traditional barbell.

While I usually have a spotter, there are days when I just want to get after it solo—and that’s where these really shine. They give me the confidence to push through reps without hesitation, knowing I’ve got reliable backup right there with me. Solid, dependable, and exactly what I needed to train hard and stay safe.

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SHANE'S TRAINING - WEEK OF MARCH 23, 2026

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Customers also bought

Verse Tactical Short Sleeve T-Shirt

Verse® Universal Landmine

Verse Mesh T-Shirt

Verseability - Premium Heavyweight T-Shirt

Lever-Arm Set Screws (2-Pack, 4-Pack)

Verse Performance-Ready 5-Panel Cap

J-Hooks (Pair) for the Verse® Agile Rack

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SHANE'S TRAINING - WEEK OF MARCH 23, 2026

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