SHANE'S TRAINING - Week of May 25, 2026
I tore my left hamstring a little last Friday doing hyper deads. I guess I went a little too heavy, though it felt fine…until the 8th rep with 265. It doesn’t seem too bad. Not nearly as bad as when I have torn it in the past. I suspect that it will limit me some, but so far I seem to be able to squat without too much discomfort, and deadlifts were doable, if a little painful. I think I’ll be fine as long as I am careful. Lying hamstring curls are definitely out. Even a very light weight on those felt terrible.
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DAY 1
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DAY 2
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Leg Extensions w/BFR straps: x30,15,15,15
High bar squat: 150x5, 185x5, 220x5, 250x3, 290x3, 322x3, 355x1, 322 5x3
Super Deep Buffalo Bar Good morning: 205 2x6
Single Leg Back ext. 2x20
Reverse Sled drags: 200x4
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Pulldowns: 160 3x10,10,10+5+3
DB Rows: 120 4x14
Close Grip Pulldowns: 210 2x8
Chest Supported Rows: 2x10
Farmers Carry: 135, 155, 5x170 per hand
Knee rehab stuff
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DAY 3
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DAY 4
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Overhead: 150x8, 3x7, 3x6, 3x5
Reverse Fly Machine: 5x20-30
Weighted Stretch Push Ups: 40 5x8-10
Close Grip Bench: 225 2x6, 205 2x10
Reverse Incline Lateral Raises: 6x15
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Sled and rehab stuff. Try some olympic lifts and see how they feel on my hamstring.
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DAY 5
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DAY 6
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BFR Leg Ext
Deadlift from pin 1: 280x5, 320x5, 360x5, 420x1, then 380 5x3
Seated Leg Curls - 5x12
Bent Over Row: 315 2x10
Shrugs: 315x12, 365x12, 405 2x10
Meadows row: 2x10
Knee rehab stuff
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Overhead: 150x5, 3x4, 3x3, 3x2
Dips: 40 3x15-25
Reverse Fly: 3x10
Facepulls: 2x20, 2x15, 2x12, 2x10
Stretch Push ups: 3x20+15+10+5
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