SHANE'S TRAINING – Week of October 13, 2025
Slowly moving things up in weight or volume this week. The power variations are feeling good right now and squats are starting to be less awful. I am starting to slowly dabble with full lifts to see how my knee holds up. So far, at least with light weights, it’s been pretty good.
I am trying to get my press strength back. My best all time is 215 and I am quite off from that. Probably 25 pounds or so, but I know that I can get it back there with a little bit of dedicated training. My hope is that it will increase my shoulder stability and help prevent some of the tweaking issues I had earlier this year.
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MONDAY
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TUESDAY
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Press: bar x20, 95x5, 125x3, 135x2, 150x2, 160 2x3, 4x2
Muscle Snatch: 95x5, 110x5, 120x3, 130x3
Power Snatch: 95x3, 125x3, 145x2, 167 8x2, 175x1, 180x1, 185 2x1
Clean Pull: 285 5x2
Hang Snatch (full lift) 110 2x2, 132 2x2, 140 2x2
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Press: bar x20, 95x5, 115x3, 140 2x4, 3x3
Power Clean + Power Jerk: 125x1,2,3, 155 2x2+1, 175x2+1, 202 6x2+1, 221 2x1+1
High bar Squat to milk crate: 335 3x4
Wide Grip Press: 135 4x4
Snatch Pull: 240 5x3
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WEDNESDAY
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THURSDAY
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70 Degree Incline Press: 5x5 170
Bent Rows: 5x8 285
Hang Snatch from Knee: 145 4-5x3-4
Front Squat (if no pain): 275-295 3-4 x 2-4
Dips
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Press: 160 3x3, 2x2
Muscle Snatch: 95x5, 110x5, 125 4x5
Power Snatch: 95x3, 125x3, 145x2, 165x2, 180 8-10x1,
Clean Pull: 295 6x2
70 Degree Incline Buffalo Bar Bench: 147 5x5
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FRIDAY
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SATURDAY
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Press: 140 3x4, 2x3
Power Clean + Power Jerk: 125x1,2,3, 155 2x2+1, 175x2+1, 195x1+1, 205x 1+1, 215 6-7x1+1
Squat: 335 4x4
Close Grip Press: 3x3
Snatch Pull: 255 5x2
Hang Cleans (full lift): 155x2, 175 2-3x2
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Test to see how full Snatch and Clean + Jerk feels on shoulder and knee
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