A Day in the Life of Nia Shanks: Training

by Nia Shanks | Follow her on Twitter here

Today is the first article of a three part mini-series called A Day in the Life of Nia Shanks. I really don’t like referring to myself in the third person, but that is the best title I could think of for this series. It will be divided into three parts – my training, nutrition, and everyday life.

Today you will get a glimpse into my current strength training program; several videos will be included throughout as well. The nutrition and life sections will be posted this week and early next week, so stay tuned.

Before we get into my current training set-up, I want to share the “why” behind this little series. I simply want my readers to get to know me a little more, and so I’ll do my best to let more of my personality come through with videos, stories, and just providing a sneak peek into my daily life. My hope is that this series is entertaining as well as informational.

So let’s get going.

A Peek into My Current Training Program

For the past couple of months I have been following an upper/lower split, and I strength train four days per week. Here is the exact training split I have been doing and will continue to do until progress stalls. I currently train on Monday, Wednesday, Friday, and Saturday.

Lower Body Day 1 – Monday

1) Deadlift – 2-3 sets x 3-10 reps (Right now I am focusing on the conventional deadlift because it’s lacking in comparison to my sumo. I usually perform one heavy set with low reps followed by another set of higher reps; some weeks are/will be heavy singles).

The gym where I performed this training session had 45 pound plates that were smaller than the standard size; this increased the range of motion by a good 1.5 to 2 inches. I wasn’t too happy about that.

2) Goblet squat – 2-3 sets x 10-15 reps (This is definitely my favorite squat variation to use for accessory work, and doesn’t take away from recovery or my squat performance on Friday).

3) Weighted back extension – 3 sets x 10-15 reps (Before this training program, I hadn’t done these in years; I really like these and think the extra posterior chain work will help my deadlift).

4) Optional conditioning work depending on time and energy – Farmer walks, Prowler, or sled work.

Upper Body Day 1 – Wednesday

1a) Push press – 3 sets x 5-7 reps (I had been doing standing presses, but stalled on those so I’m switching to push presses this week).

1b) Chin-ups – 3 sets x 5-12 reps (First two sets are weighted; last set is bodyweight for as many reps as possible).

2a) Dumbbell bench press – 2 sets x 8-15 reps (First set heavier followed by lighter set).

2b) Dumbbell row – 2 sets x 10-15 reps

3) Optional conditioning work depending on time and energy – sledgehammer, waiter carry, etc.

Lower Body Day 2 – Friday

1) Squat – 2 sets x 5-12 reps (First set is all out effort with a set weight and second set is done for higher reps).

2) Leg press – 2 sets x 10-20 reps (Yes, I am doing the leg press for the first time in many years. I am doing this as an “experiment” to see if the improved leg strength has any carry-over to my deadlift and squat. I have very long legs and haven’t seen much carry-over from single leg exercises, so I’m going to see what happens by including this exercise in my training).

3) Weighted back extension – 3 sets x10-15 reps (I really like these and they don’t interfere with my recovery).

4) Optional conditioning work depending on time and energy – Farmer walks, Prowler, or sled work.

Upper Body Day 2 – Saturday

1a) Bench press – 3 sets x 5-12 reps (First set is the heaviest followed by two higher rep sets).

1b) Chest supported row – 3 sets 8-15 reps

2a) Dumbbell overhead press – 2 sets 8-15 reps

2b) Pulldown – 2 sets 8-15 reps

3) Optional conditioning work depending on time and energy

Current Conditioning/Cardio Work

• During the summer I ran hill sprints a couple of times each week. However, for the past couple of months I have limited my conditioning work to brisk walking – I do this every day in the form of dog walks. Other than that, I have been playing racquetball a few times each week.

• This past weekend I moved to a new city and joined a local gym that has tires, sledgehammers, a Prowler and sled. I’ll be incorporating some of these tools into my current training program. They will be performed at the end of the training session for no more than 10 minutes of work, depending on time and energy. And since it’s now fall, I’ll also be hiking about once per week as well.

• If the added conditioning work (in the form of Prowler sprints, sled work, etc) interferes with my strength gains, I’ll scale it back and then eliminate it if necessary. The dog walks will always remain and so will playful activities like racquetball and hiking.

Random Notes

• I confessed in the past that I am addicted to high intensive training. “Holding back” in the gym is not something I am good at, nor do I like to even try. While I don’t train to temporary muscle failure (except on very rare occasions), I do push each set very hard. This is just how I’ve always trained – and I keep getting stronger, so it works for me.

• Because I train with high intensiveness, I do much better and can keep improving my performance as long as the volume is kept somewhat low.

• While it may look like I only perform very few exercises, it is actually more than what I had been doing previously. Before this current training program my training consisted entirely of squats, deadlifts, bench presses, chins, overhead presses, and rows. I am using more accessory exercises to see if I reap any additional benefits, and for a change of pace.

• My main goal is to increase my strength, so any conditioning work will be kept to a minimum so as to not negatively affect my recovery.

• As long as I keep improving my performance on a weekly basis, then all is well. If my progress stalls for two weeks in a row, I will reevaluate and make any necessary changes.

That’s it for the first part of A Day in the Life of Nia Shanks. I’ll be back in a couple of days with a glimpse into my current nutrition method, including sample meals.

In the meantime, if you have any questions, please ask them below.