SHANE'S TRAINING – Week of October 28, 2024

November 01, 2024 1 min read

SHANE'S TRAINING – Week of October 28, 2024

Deload week. My wife is out of town and I no longer have mornings open to train. While I have a little bit of time, it is extremely limited in the middle of the day, so the deload week lines up perfectly. Frankly, I need it. I had a lot of signs of under recovery. 

I’m getting a ton of sleep, probably 8.5 to 9 hours a night, compared to my usual 6 to 6.5. Boy does it make a difference. I feel great and am looking forward to the two or three weeks before I start to feel crappy again.

MONDAY

TUESDAY

Squat: 140x5, 205x5, 267x5, pause squat 205 3x5 

Deadlift: 2x5 275

Snatch: 110x3, 122x3, 132 2x3, 142x1, 152x1, 162x1, 172x1

Clean & Jerk: 140x1, 155x1, 170x1, 185x1, 200x1, 215x1, 230x1

Wide Grip Pulldowns: 160 2x6

Single Arm Cable Row: 72 2x8 per side

Close Grip Pulldowns: 132 2x10 

Yates Row: 245 2x5

Deadlift: 275 2x5

WEDNESDAY

THURSDAY

Push Press: 120x5, 135x5, 152x5, 120 3x5

Behind the neck Press: 3x9 80

Deadlift: 320 3x3

Snatch: 110x3, 122 3x3  

Clean + Jerk: 175 2x2

Deadlift: 275 2x5

FRIDAY

SATURDAY

Power Snatch - 90x4-5 10 minute EMOM

Power Clean + Power Jerk: 125x2-3 10 minute EMOM

Deadlift: 275 2x5 

Belt Squat: 4x6 180

OFF





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