SHANE'S TRAINING – Week of September 23, 2024
Last week ended up being a little better than I anticipated. The early part of the week was tough due to the leg issue. Though it is still there, I found that I can continue to do the classic lifts as long as I take them as singles. It’s actually more like a cluster because I do a rep, shake the pain off for about 20 seconds, and do another rep. I continue in this fashion until all of the reps are complete. It isn’t ideal, but it allows me to get the total volume and the specific intensities that I need. I will continue that this week since my leg is still hurting.
Everything else is feeling strong. Squats at the extreme end range tend to hurt, which is why I changed to box squats on day 1. This week is the lowest volume week of the classic lift cycle, which means I only have 2 days for each lift. Otherwise, the volume is just too low to make it worth it.
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MONDAY |
TUESDAY |
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Squat: 160x5, 195x5, 230x5, 265x5, 300x5, 335x5, 265 1x5 pause, 3x5 pause on a box (Dips 5x6; KB press 40x15, 50x10; reverse fly 2x15 between sets) Stiff Leg Deficit Deadlift: 2x12 247 |
Wide Grip Pulldowns: 120x12, 140x10, 160x8, 180 2x6 Single Arm Cable Row: 2x10 90 Yates Row: 135x15, 225x10, 295 2x8 Neutral Grip Pulldowns: 2x12 140 Ma Rows: 95x8, 145 2x8 Snatch: 90x5, 110x5, 132x1, 152 2x1, 172 2x1, 185 2x1, 195x1 Clean & Jerk: 172x1+1, 200 3x1, 230 3x1, 242 3x1, 255 2x1 |
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WEDNESDAY |
THURSDAY |
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Push Press:90x5, 110x5, 130x5, 150x5, 170x5, 190x5, 150 4x5 (45 degree back ext. 8-10 w/95 between sets) Behind the Neck Press: 5x12 100 (Goblet Belt Squat 10-15 w/180 between sets) |
Off or sled work |
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FRIDAY |
SATURDAY |
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Snatch: 132 2x1, 152 2x1, 172 3x1, 185 3x1, 195 2x1 Deadlift: 185x5, 227x5, 270x5, 310x5, 352x5, 392x5, 310 4x5 (DB Bench x8-10 between sets) Buffalo Bar Squat: 5x12 212 (some kind of shoulder movement x10-15 between sets) |
Clean & Jerk: 172 2x1, 200 4x1, 230 4x1, 242 4x1, 255 4x1 Overhead Press: 77x5, 95x5, 112x5, 130x5, 145x5, 162x5, 127 4x5 (leg press 3x10, good mornings 3x5-8, 3x10 leg curls between sets) Push Press: 5x12 120 (45 degree back ext. or Good Mornings 10-15 between sets) |
