SHANE'S TRAINING - Week of September 14, 2026
My shoulder is feeling a little better this week. I was able to do some plate-loaded chest pressing with minimal pain; granted, it was with a light weight to demonstrate for a client. But that is actually an improvement, if you can believe that.
I was pleasantly surprised by my squat this week. No knee pain, and I hit a decent weight, albeit an inch high. Still, I haven’t hit anything in this range for quite some time. My left hamstring, the one I tore in May, still feels tenuous, but I have been lifting through it without much issue. The weights on my deadlifts are still pretty light, but I couldn’t have done them a month ago, so I’ll take it.
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DAY 1
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DAY 2
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Comp Squat to box + 4 mats: up to 495x1, then 445x2, 395 3x3
Low Bar Good Mornings to parallel pins: 255 3x3
Glute Ham Raises: 2x10
Reverse Hyper: 2x15
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Pulldowns: 220 2x9
Wide Grip Pendlay Row: 275 2x6
Rack Power Shrugs: 415 2x5
Close Underhand Pulldowns: 190 2x10
Incline DB Rows: 85s 2x10
Straight-Arm Pulldowns: 5x10
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DAY 3
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DAY 4
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Overhead Press: 100x5, 120x5, 140x3, 160x3, 170 5-7x2-3
DB Shoulder Press: see how my shoulder feels and hopefully work up to 75s for some sets and reps, then crank out some volume w/65s
See what feels okay for my chest
Lateral raises/front raises: 6x10-12
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Maybe some sled or some arm work if I get up early enough
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DAY 5
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DAY 6
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Deadlift: 427x2, then 337 3x8
Buffalo Bar Ultra Deep Good Mornings: 185 3x8
Leg Press: 3-5x10
90 Degree Back Ext.: 5x10-15
GHD Sit-ups: 3 to failure
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Overhead Press variation: up to max single for the day, then 80-85% of that for 3-5x3-5
Steep Incline Press: 5x6-8
See how things are feeling to do some chest work
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