SHANE'S TRAINING – Week of September 09, 2024

Prestagon Staff @ Sep 13, 2024

SHANE'S TRAINING – Week of September 09, 2024

Just another week. Not much to discuss. Now that I am out of the preparatory phase for the classic lifts, I am bumping up into 90% lifts a bit more. Not a ton of volume at that percent, but around 11 lifts per mesocycle for snatch and 22 for clean & jerk. There is more volume for c&j since there are technically 2 lifts. As I roll into the next meso, the lowest volume block, there will be even more work in the 90-100% range to “peak” a bit. As the overall volume drops I will likely need to change the classic lift frequency to 3 days per week to make it feasible to actually get a training effect each day. Maybe only 2 days for each lift.

The hypertrophy that I wanted to gain back from this cycle is starting to manifest, as well as my strength/speed. Even though I am still pretty far off from my all-time bests for a lot of movements, it feels good to feel good.

MONDAY	TUESDAY
Snatch: 132x2, 152x2, 172x2, 185x1, 195x1 Squat: 167x3, 202x3, 237x3, 272x3, 307x3, 342x3, pause squat 272 5x3 (dips: 90 6x3; KB Press 40x15, 50 2x10 between sets; shoulder hurting today) Stiff Leg Deficit Deadlift: 3x10 260	Hang Snatch: 132x2, 152x2, 172x2 Clean & Jerk: 172 2+1, 200 2+1, 230 1+1, 242 1+1, 255 1+1 Pulldowns: 2x12 150 Single Arm Cable Row: 2x8 90 Yates Row: 2x6 295
WEDNESDAY	THURSDAY
Clean from pins & Jerk: 172x2+2, 200x1+2, 230x1+2, 242x1+1 Push Press: 90x5, 110x5, 130x5, 155x3, 175x3, 195x3, 155 5x3 (45 degree back ext. 8-10 w/95 between sets) Behind the Neck Press: 5x10 107 (Goblet Belt Squat 10-15 w/180 between sets)	Power Snatch: 132x1, 152 2x2 Power Clean & Jerk: 167x3, 192x2, 205x2
FRIDAY	SATURDAY
Snatch: 132x3, 152x2, 172x2, 185x2, 195 2x1 Deadlift: 195x3, 237x3, 280x3, 320x3, 362x3, 405x3, 320 5x3 (Dips 60x8-10 between sets) Buffalo Bar Squat: 5x10 220 (KB Press 53x10-15 between sets)	Clean + Power Jerk: 172x2+1, 200 2+1, 230 2+1, 242 1+1, 255 2x1+1 Overhead Press: 80x3, 97x3, 115x3, 132x3, 150x3, 165x3, 132 5x3 (Belt Squat 10-15 between sets) Push Press: 5x10 125 (45 degree back ext. or Good Mornings 10-15 between sets)

NYC Apt Home Gym, Thanks to Agile Rack

I love this thing - was waiting on it for months. Was able to turn my 2nd bedroom with a murphy bed into a home gym in NYC, and couldn't have done this with any other rack since I need to make it smaller once the room is in bedroom mode.

The vertical going up actually have a little give to them, which was concerning at first but also helps with liftoff a bit for some movements.

Just ordered the spotter arms, can't wait.

Great company / Great product.

Highly impressed by both the build quality and the compactness of this bench. I have a limited space for a home gym and this is great because it can be folded down to store out of the way.

Also really like the flat on ground option for core, keeps me from having to break out a mat.

Seller was also awesome to work with, they helped me get my signup promo after I ordered which was a nice touch. Shipping was quick and easy.

A great addition

The spotter arms integrate perfectly with the Agile Rack — a smart, well-executed design that hints at the exciting potential for more attachments from Verse in the future. On my first day using them, I felt confident enough to push heavier weights without worrying about failing a lift.

A staple for your home gym

I’d always wanted a squat rack but never pulled the trigger—until I came across the Verse Agile rack. It’s the perfect space-saving solution, and I love how it folds away when not in use. Back in 2020, I actually built my previous squat rack out of wood, so this has been a huge upgrade. I’ve had it for about two years now, and if you’re thinking about getting one, I highly recommend it. It’s incredibly sturdy too.

Works as advertised

I have a pretty small space where I need to set up and take down the rack for every session. It just fits and does the job well. The combination of price and portability is unmatched. Generally it is really easy to set up and take down. My teenager daughter can do it, although the spring loaded pins are a bit tough for her to pull. Note that you need about 44" on a side to extend the uprights horizontally before you can flip them up. In a really tiny space with less than that, this can require some spatial reasoning. Once it is all locked down and tightened, it is pretty sturdy. I'm 6' and can comfortably use the 2nd to last hole for squats. At that extreme there is a little sway when you re-rack, but it is barely noticeable. The J hooks could be a little longer. The only other note is that when it is folded up, the bars do not lock together. So when moving it, you kind of squeeze it to keep it together

SHANE'S TRAINING – Week of September 09, 2024

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SHANE'S TRAINING – Week of September 09, 2024

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