SHANE'S TRAINING - Week of Nov 20, 2023
Things settled down from the previous week, and I had a lot more availability to train and stick to a schedule. Still just trying to plug along with training.
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DAY 1 |
DAY 2 |
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Box Squat to 1” below parallel - 110x20, 155x15, 200x12, 245x10, 290x8, 335x6, 380x, 425x2, 440x1, 405x3 Belt Squat - 4x10 Snatch Grip Deficit Deadlift - 3x10 315 Lying Leg Curls - 4x12 132 Leg Ext. - 2x12 255 |
Power Snatch - 95x3, 110x3, 125x3, 140 2x3, 155 6x3, 160x1, 165x1, 170x1, 175x1 Muscle Snatch - 125 3x10, 135x1, 145x1, 155x1, 165x1, 170 2x1 Hang Clean - 185x2, 205x2, 225x2, 245 2x2, 255x2, 265x1, 275 2x1
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DAY 3 |
DAY 4 |
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Kettlebell Swings - 32kg 5x20 Front Squat - 255 8x5 DB Snatch - 95 8x3 per side Press - 170 10x2 |
Leg Curls - 160 3-4x8 Safety Bar Squats - 4x10 315 Leg Press - 4x12-15 GHR - 4x10 |
| DAY 5 | DAY 6 |
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Snatch - 170 6x2 3 Power Cleans +1 Jerk - 195 x6 Snatch High Pulls to the neck - 5x5 150 |
OFF
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I feel like my O-lifting is making some good progress. Though I occasionally have misses at the top weights, they are rare and always toward the end of a set when fatigue is high, and I take the rep again to make sure I don’t end on a miss. Even though the total load I am using is lower than it has been in the past, I am getting more total volume with it, which makes me feel that I will see some nice improvements on my 1RM’s when I taper and test for those in a few months.
This week is Thanksgiving and I’m not sure what my training time will look like. The times when people I train have time off, it can be very light on my schedule, since they are out of town. Alternatively, it can be significantly busier since they are home and want to train. Depending on how this shakes out, some of these days will need to be split into two sessions. I can do that since I have some equipment at home and my daughter is with her grandmother for a few days of the Thanksgiving break.
