SHANE'S TRAINING – Week of October 06, 2025
My body is feeling a lot better, at least on average, and I think I can roll back into a more traditional weightlifting program. I am still going to stick to power versions for the majority of the month before seeing if I can manage full lifts.
I was able to squat relatively pain free last week and decided to try and push it a bit this week. I was able to complete 3x3 with 335 to a milk crate, but it was a little painful. I could push through it, but I don’t want there to be that level of discomfort at all. I will switch back to the slightly higher box. It still puts me just a tad below parallel, which should mostly carryover, but I miss being able to do full squats.
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MONDAY
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TUESDAY
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Press: bar x20, 95x5, 125x3, 135x2, 150x2, 160 6x2
Muscle Snatch: 95x5, 110x5, 125 3x5
Power Snatch: 95x3, 125x3, 145x2, 165 8x2,
Clean Pull: 255 2x3, 275 2x2, 285x2
70 Degree Incline Buffalo Bar Bench: 145 4x5
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Press: bar x20, 95x5, 115x3, 140 5x3
Power Clean + Power Jerk: 125x1,2,3, 155 2x2+1, 175x2+1, 200 6x2+1
High bar Squat to milk crate: 335 3x3
Wide Grip Press: 135 4x3
Snatch Pull: 235 5x3
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WEDNESDAY
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THURSDAY
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Muscle Snatch: 95x3, 110x3, 125 3x3
70 Degree Incline Press: 5x5 165
Hang Snatch from Knee: 145 4-5x3-4
Front Squat (if no pain): 275-295 3-4 x 2-4
Dips + Rows or Chin ups
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Press: 160 1x3, 5x2
Muscle Snatch: 95x5, 110x5, 125 4x5
Power Snatch: 95x3, 125x3, 145x2, 165x2, 177 6-8x1,
Clean Pull: 275 6x2
70 Degree Incline Buffalo Bar Bench: 147 4x5
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FRIDAY
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SATURDAY
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Press: 140 5x2
Power Clean + Power Jerk: 125x1,2,3, 155 2x2+1, 175x2+1, 195x1+1, 210x 1+1, 220x1+1
Squat: see how knee feels
Close Grip Press: 3x3
Snatch Pull: 255 5x2
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Test to see how full Snatch and Clean + Jerk feels on shoulder and knee
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