SHANE'S TRAINING – Week of October 21, 2024
This is the final week of this training block. It has been a productive 12 weeks but I am most definitely feeling it. My wife will be out of town next week, which means I have limited training time. It’s actually perfect because I can take a much-needed deload and not stress about trying to fit my training in.
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MONDAY |
TUESDAY |
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Squat: 187x3, 222x3, 257x3, 292x3, 327x3, 362x3, pause squat 292 5x3 (dips 4x15 bw; reverse fly 3x12, lu raises 3x12) Stiff Leg Deficit Deadlift: 5x3 365 |
Snatch: 135x2, 155x2, 175 2x2, 187x2 Wide Grip Pulldowns: 180 2x10 Single Arm Cable Row: 100 2x8 per side Close Grip Pulldowns: 150 2x12 Yates Row: 315 2x6 Farmer Carry w/Fat side: 110x3 |
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WEDNESDAY |
THURSDAY |
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Clean Complex 2: 145 4x1, 167 2x1, 192 2x1, 205 8x1 Push Press: 105x3, 125x3, 145x3, 165x3, 185x3, 205x3, 165 5x3 (45 degree back ext. 8-10 w/95 between sets) Bamboo Bar Press: 5x5 115 (Goblet Belt Squat between sets) |
Snatch: 135x3, 155x3, 175 2x2, 187 2x2, Clean + Jerk: 175x2, 202x2, 232x2, 245x2 |
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FRIDAY |
SATURDAY |
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Speed Squats: 12x2 215 Deadlift: 215x3, 257x3, 300x3, 340x3, 382x3, 425x3, 340 5x3 (Dips between sets) Buffalo Bar Squat: 5x3 325 (some kind of shoulder movement x10-15 between sets) |
Clean + Jerk: 175x3, 202x3, 232x2, 245x2, 255x1 Overhead Press: 87x3, 105x3, 122x3, 140x3, 157x3, 172x3, 140 5x3 (leg press 3x6, good mornings 3x5-8, 3x6 leg curls between sets) Push Press: 3x3 190 (45 degree back ext. or Good Mornings 10-15 between sets) |
