SHANE'S TRAINING - Week of October 21, 2026
I have not been keeping up with these training logs. I've had a lot of higher-priority projects that have taken up my time. The good news is that I have been training, and my shoulder is well enough that I can do some forms of benching without too much discomfort. I feel very weak, but I know that is temporary and I will soon be back to just normal weak.
My knee has been holding up, and I’ve been able to squat every week. Rotating exercises and using boxes or pins to ensure I don’t go too low has been the key. The wide-stance work has also been very useful as it doesn’t seem to bother my knee at all, granted this might simply be because I physically can’t squat as low in that wide stance.
My hamstrings are weak as piss since I didn’t train them much after I tore my hamstring in May. That’s an unacceptable situation that I am working to rectify. My deadlift is about 100 pounds off my best right now, and that can’t stand. Last week was the start of redemption.
If I can keep on this trajectory, I do harbor some ambition to get back on the platform sometime next year.
These workouts look long, but I get most of them done in 75 minutes or less. Day 2 got a little out of hand because I had 2 clients cancel back-to-back and I had time to kill, but that is unusual.
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DAY 1
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DAY 2
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Front Squat to a box: up to 355x1, then 285 5x3
Fast Deadlift: 285x3, 330x3, 377 6x3
Wide Stance Goblet Belt Squat: 320 3x8
Good Morning: 245 6x6
Hack Squat: 3 plates per side x3,4,5,6,6 (Norwegian rest pause), 4 plates 2x5
Adductor Machine: 200 2x5, 180 2x10
Standing Abs: 4x10 160
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Wide Grip Pulldowns: 170 5x12 30 seconds rest
Single Arm Cable Row: 3x10
Close Pulldowns: 220 2x8+5x3 myo-reps
Incline DB Rows: 85s 3x8
Straight-Arm Pulldowns: 150 3x15
Power Shrugs: 135x40, 225x30, 315x20, 405 3x10
Yates Row: 405 3x8
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DAY 3
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DAY 4
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Bottom Up Bench Press w/Axle: up to 265x1, then 225 3x3; 3 pins higher up to 300x1, then 270 3x3; 3 pins higher up to 325x1; 3 pins higher up to 365 2x1
37-degree incline: 3x8 175
Dips: 3x8,7,6+2 45
Seated DB Shoulder Press: 3x4 77
Behind the Neck Press: 4x8,7,6,6 125
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Reverse Fly Machine: 150 3x12
Lateral Raises: 30 5x10
Plate Front Raise: 50 5x10
Barbell Curls: work up to 125x5-8, then 100 for 3x same reps
Lying Triceps Ext.: work up to 145x5-8, then 120 for 3x same reps
Spider Curls: 1x10-12 + myo-reps
Overhead Cable Extensions: 1x10-12 +myo-reps
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DAY 5
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DAY 6
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Speed Squat: 12x2
Deadlift: 285x4, 330x4, 377-402 6x4
Rack Pull from knee height: 330x3, 377x3, 425 5x3
Wide Stance Belt Squat: 270 5x10
Buffalo Bar Seated Good Mornings: 155 3x6-8
Leg Press: 3-5x10
GHD Situps: 3 to failure
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Coaching at a powerlifting meet so likely there will be no lifting for me.
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