SHANE'S TRAINING - Week of May 04, 2026

I got a little bit lazy with my knee rehab last week. I did it. At least a little. But not enough, apparently, or with enough effort. I noticed it when squatting. I was able to train through it, but this was the first time in the last handful of weeks that it was enough that I shut it down without doing what I had initially planned.

On the one hand, that is frustrating. On the other hand, it shows me that rehab is helping and I just need to keep on top of it.

DAY 1	DAY 2
Leg Extensions w/BFR straps: x30,15,15,15 High bar squat: 140x5, 175x5, 210x5, 260x5, 295x3, 330x1, 345x1, 330x1 Super Deep Buffalo Bar Good morning: 225 2x4 Squat w/heels: 260 3x10 Power Snatch: 90x1,2,3, 110 2x3, 120 2x3, 130x3, 140 2x3, 150x2, 160x2, 170x1 Power Clean & Power Jerk: 145 3x1+1, 155 3x1+1, 165x2+1, 175 2(3x1+1), 185x1+1, 195x1+1, 205x1+1, 215x1+1	Close Grip Pulldowns: 160 3x10, 1x13 DB Rows: 120 4x10 Wide Grip Pulldowns behind the neck: 150 4x10 Chest Supported Rows: 4x10 DB Pullovers: 40x20, 80 3x8 Overhead Press: 177 5x2, 3x3 Knee rehab stuff
DAY 3	DAY 4
Single Arm BB Press - try for 65-70 for sets of 6 depending on how shoulder feels Close Grip Bench: Depending on shoulder Reverse Fly Machine: 5x20 Dips: 3-5x6-10 DB Reverse Fly : 5x20 Stretch Pushups Snatch and Clean + jerk if I can find time Knee rehab stuff	Maybe some o-lifts. DB cleans Maybe some arms and sled Knee rehab stuff
DAY 5	DAY 6
BFR Leg Ext Deadlift from pin 1: 310x5, 350x3, 390x1, 410x1, then 390 10x1 Pin squats (hole 26): 505 attempting 4x10 Seated Leg Curls - 5x12 Deficit Deadlift: 5x10 Knee rehab stuff	Close Grip Bench from pins/axle and chains: work up to 1 @9, then 85% for 5x3 Single Arm BB press: FAFO Weighted Stretch Push ups: 2-3x6-8 Reverse Fly: 3x15-20 Behind the neck press: 5x10 Dips Knee rehab stuff

93%

(126)

(8)

(1)

(0)

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 May 04, 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 May 04, 2026

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