SHANE'S TRAINING – Week of September 23, 2024
This is the last week of the meso for the strength lifts. Starting a new 4-week block of the classic lifts. It was supposed to be a peaking block, where the volume is lowest and the intensity is the highest. After the last two weeks of lifting while injured, I feel like my technique suffered, so I have elected to do another preparation cycle. This means more volume. It isn’t so much more that it will look crazy, but enough to help break some of the bad habits that I feel I picked up while trying to work around my injury, which is feeling mostly better.
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MONDAY |
TUESDAY |
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Snatch: 135x3, 155x3, 175 2x2, 187 2x2 Squat: 177x3, 212x3, 247x3, 282x3, 317x3, 352x3, pause squat 282 5x3 (DB Bench 85 4x7; Reverse Fly 5x10 145 between sets) Clean & Jerk: 175x2, 202x2, 232 2x2, 245x2, Cleans: 242 5x2 Stiff Leg Deficit Deadlift: 2x10 270 |
Wide Grip Pulldowns: 120x15, 140x12, 160x10, 180x8,6 Single Arm Cable Row: 2x12 92 Neutral Grip Pulldowns: 2x12 140 Yates Row: 300x9,8 Ma Rows: 95x8, 150 2x8 Power Snatch: 125x3, 145x2, 155 2x2, 162x2 Power Clean & Power Jerk: 144 2x2, 167 2x2, 192 2x2, 205x2, 215x2 |
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WEDNESDAY |
THURSDAY |
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Push Press: 100x3, 120x3, 140x3, 160x3, 180x3, 200x3, 155 5x3 (45 degree back ext. 8-10 w/95 between sets) Behind the Neck Press: 5x10 100 (Goblet Belt Squat 10-15 w/180 between sets) |
Hang Snatch: 135x2, 155 2x2, 175x2 Power Clean + Hang Clean + Power Jerk + Jerk: 167 2x1, 192 2x1, 205 2x1 |
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FRIDAY |
SATURDAY |
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Snatch: 135x3, 155 2x2, 175 2x2, 187 2x2, 197 3x1 Deadlift: 205x3, 247x3, 290x3, 330x3, 372x3, 415x3, 330 5x3 (Dips between sets) Buffalo Bar Squat: 5x10 230 (some kind of shoulder movement x10-15 between sets) |
Clean & Jerk: 175 3x2, 190 3x1, 202 3x1, 217 3x1, 232 3x1, 245 3x1, 255 3x1 Overhead Press: 85x3, 102x3, 120x3, 137x3, 155x3, 170x3, 137 5x3 (leg press 3x10, good mornings 3x5-8, 3x10 leg curls between sets) Push Press: 5x10 130 (45 degree back ext. or Good Mornings 10-15 between sets) |
