SHANE'S TRAINING – Week of September 29, 2025

October 03, 2025 2 min read

SHANE'S TRAINING – Week of September 29, 2025

 

I don’t want to jinx anything, but it feels like I am starting to turn a corner with my injuries. I know I have thought that before, and it wasn’t, in fact, accurate. This time, I am playing it smart and not jumping right back into the classic lifts. I am still doing powers and keeping the total volume of the sessions moderate. Squatting this week, so far, has felt the best it has felt since March, even if the weight is quite low.

 

My shoulder, after doing some benching last week, wasn’t happy. This being the left shoulder, the one that traditionally gives me grief with pressing and benching. The right feels nearly back to normal, so I guess I should be happy that things are, finally, returning to my usual state of messed up. The enemy that you know and all that. 

 

MONDAY

TUESDAY

Power Snatch: 95x3, 115x1,2,3,4, 135x2, 155 4x2, 165x1, 175x1, 155 4x2, 165x1, 175x1

High Pull + Hang Power Snatch: 135 4x4

Clean Pull: 255 3x3

Backward Sled Pull: 1 plate x1, 2 plates x1, 3 plates x3

High Bar Squat: bar x20, 135x10, 225x5, 275x3, 315x2, 340x1, 365x1, 380x1, 342x3, 327 2x5

Stiff Leg Deficit Deadlift: 325 2x6

Seated Leg Curl: 140 2x10

WEDNESDAY

THURSDAY



Light Power Snatches: 65-75% for up to 20 total reps

Light Power Clean + Jerks: 65-75% for up to 20 total reps

Steep Incline if shoulder allows: some sets of 5

FRIDAY

SATURDAY

Press if shoulder allows: 165 8-10x2-3

Power Clean + Power Jerks: see how it feels and either do 6-8 doubles or 9-12 singles

Snatch Pulls: 235 5x3


Try squatting again if knee is feeling good 

 



Also in SHANE'S WORKOUTS

SHANE'S TRAINING – Week of November 17, 2025
SHANE'S TRAINING – Week of November 17, 2025

November 21, 2025 1 min read

Read More
SHANE'S TRAINING – Week of November 10, 2025
SHANE'S TRAINING – Week of November 10, 2025

November 14, 2025 1 min read

Read More
SHANE'S TRAINING – Week of November 03, 2025
SHANE'S TRAINING – Week of November 03, 2025

November 06, 2025 1 min read

Read More