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.
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MONDAY |
TUESDAY |
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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 |
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WEDNESDAY |
THURSDAY |
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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 |
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FRIDAY |
SATURDAY |
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Power Snatch - 90x4-5 10 minute EMOM Power Clean + Power Jerk: 125x2-3 10 minute EMOM Deadlift: 275 2x5 Belt Squat: 4x6 180 |
OFF |
