SHANE'S TRAINING - Week of September 01, 2026
I am feeling like I have found a plan that works for my knee. Rotating squats each week and keeping the overall squat volume low, while pushing accessories, seems to be working. I felt a slight discomfort on the high bar squats, but it was minor.
My right shoulder is tweaked and preventing me from doing my usual press training. It’s frustrating, but I know I can find some kind of workaround. I think it was caused by catching a power clean in a weird way, or at least was exacerbated by it. It too will pass.
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DAY 1
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DAY 2
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Upside down SSB Squats to box + 3 mats: up to 365x1, then 310 5x3
Low Bar Good Mornings to parallel pins: 225 2x8
High Bar Squats: 295 2x8
Deficit Stiff Leg Deadlift: 2x12
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Pulldowns: 220 2x6
Wide Grip Pendlay Row: 255 2x5
Rack Power Shrugs: 405 2x6
Close Underhand Pulldowns: 170 5x10
Incline DB Rows: 70s 5x10
Leg Ext./Adductor: 2x20/10
Leg Curl/Abductor: 2x10/20
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DAY 3
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DAY 4
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My right shoulder is a little tweaked, so this day will be a feel it out type of day.
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Maybe some sled or complexes or some arm work
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DAY 5
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DAY 6
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Deadlift: 382x2, then 292 3x10
Buffalo Bar Ultra Deep Good Mornings: 170 3x12
Leg Press: 3-5x10
90 Degree Back Ext.: 5x10-15
GHD Situps: 3 to failure
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Once again, this will be a feel it out situation based on my shoulder
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