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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Thu Apr 24, 2014 7:24 pm 
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Manatee
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Joined: Fri Aug 09, 2013 8:39 am
Posts: 301
I love the plantbuilt.com site it looks really nice. :)

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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Fri Apr 25, 2014 3:30 pm 
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Rabbit
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Posts: 184
Location: Atlanta, GA
Thanks Kora! Happy they let me on the team! ;)

Friday, 4/25/14 - bench accessory and GPP
1. close grip bench w/ chains: 95x5 / 5 sets
2. floor press: 95x5, 115x3, 135x3, 155x3 / 2 sets
3a. rolling db extension: 3x15,12,10
3b. seated row: 3x10
4a. pushdown: 2x12
4b. pulldown: 2x10
5a. rear delts: 3x12,10,8
5b. db curls: 3x6
*GPP (heavy jump rope and 16kg kettlebell): jump rope x 25, 1-arm kb jerk x 9+9, 1-arm snatch x 9+9, 1-arm long cycle x 9+9 / 3 rounds

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Mon Apr 28, 2014 2:44 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 184
Location: Atlanta, GA
Week 1 of my 12 week Team Plantbuilt - Naturally Fit Super Show Powerlifting Meet Prep

Monday, 4/28/14 - squat (I’m backing off a bit this week since last week I tested 1RMs on all 3 lifts)

1. squat: 130x5, 150x3, 170x1; 205x1, 225x1, 245x1 (approx. 72.5%)
2. speed deadlift w/ chains: 225x2 / 3 sets
3a. GHR: 2x8
3b. weighted abs: 2x15
4. kettlebell snatch: 16kg x 24+24 / 3:00

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Thu May 01, 2014 3:35 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 184
Location: Atlanta, GA
Last couple sessions this week:

Thursday, 5/1/14 - deadlift (deload week… still…)
1. deadlift: 185x5, 205x3, 235x1; 275x1, 295x1 (approx. 77.5%)
2. box squat w/ chains: 205x2 / 3 sets
3a. reverse hyper: 3x8
3b. reverse sit-up: 3x10
4. kb snatch: 16kg x 24+24 / 3:00

Tuesday, 4/29/14 - bench press (still deloading this week)
1. bench press: 105x5, 120x3, 135x1; 155x1, 185x1 (approx. 82.5%)
2. reverse band bench press: 135x5, 155x5 / 2 sets
3a. bb extension: 3x10,8,6
3b. pull-up: 10 reps
4a. 1-arm row: 2x8
4b. lateral raise: 2x8
5. bb curl: 2x10
6. long cycle: 16kg x 21/3:00

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Fri May 02, 2014 2:18 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 184
Location: Atlanta, GA
Friday, 5/2/14 - bench press (last day of deload!)
1. speed bench press w/chains: 95x3 / 5 sets
2. incline dumbbell bench press: 2x12
3. pushdowns: 3x12
4a. lat pulldown: 3x8
4b. 1-arm clean & press w/ kettlebell: 3x8
5. seated row: 2x10
6a. rear delt laterals: 2x8
6b. db curl: 2x8

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Wed May 07, 2014 9:57 am 
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Manatee

Joined: Wed Mar 14, 2012 8:05 pm
Posts: 225
Location: USA
Hey Scott,

Sorry, i am just catching up on your log here.

I seen on your post 144, you said 130-150 bpm was low for you. That's very impressive! At 150 bpm, that is what, around 80-85% of your max heart rate? At 150 bpm, on a scale to 1-10, how do you feel cardio and breathing wise? Does this vary for you depending on the exercise? I have noticed at 130 bicycling feels totally different that 130 running for me because i am in much better bicycling shape.

But at 145-150 bpm range on my bike, my breathing starts to increase dramatically, although my max HR is a little lower than yours. So if you feel great at 150, what rate does it take to get you close to a 10 on 1-10 scale?

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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Thu May 08, 2014 4:27 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 184
Location: Atlanta, GA
last couple...

Thursday, 5/8/14 - Deadlift
1. deadlift: 135x5, 185x3, 225x1, 275x1, 315x1; 365x1; 275x3, 245x3, 225x3
2. box squat w/ chains: 185x2 / 5 sets
3a. 45 degree back raise: 3x8
3b. reverse sit-up: 3x15
3c. shrugs: 3x12

Tuesday, 5/6/14 - Bench press
1. bench press: barx10, 95x5, 115x3, 135x1, 155x1, 170x1, 180x1; 205x1, 215xmiss; 165x3, 150x3, 130x3
2a. barbell extension: 4x10-12
2b. seated row: 4x10-12
3a. lateral raise: 2x10
3b. pulldown: 2x10
4. hammer curl: 3x8
5. long cycle: 16kg x 8, 20kg x 5, 24kg x 4; 16kg x 5, 20kg x 5, 24kg x 4

Monday, 5/5/14 - squat
1. squat: barx5 / 2, 95x5, 135x3, 185x1, 225x1; 275x1, 300x1; 225x3, 200x3, 175x3
2. speed deadlift w/ chains: 245x1 / 6 sets
3a. shrugs: 3x8-12
3b. GHR: 3x8
3c. weighted abs: 3x20

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Thu May 08, 2014 5:03 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 184
Location: Atlanta, GA
Dwayne - 130-150 is my range for cardiac development and I start breathing heavy around 145-150 so I don't maintain it during CVD work. Basically I start running until I hit 150 then walk until I hit 130 and repeat for the desired training duration. I usually end up avg around 138-142bpm. Thanks!

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Fri May 09, 2014 4:58 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 184
Location: Atlanta, GA
Friday, 5/9/14 - Bench Press accessory
1. bench press with chains: 95x3 / 5
2a. incline bench: 3x10,8,6
2b. lat pulldown: 3x12,10,8
3a. skull crusher: 3x8
3b. row: 3x8
4a. barbell curl: 3x6
4b. lateral raise: 3x8

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Tue May 13, 2014 2:37 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 184
Location: Atlanta, GA
Week 3 of my 12 week Team Plantbuilt - Naturally Fit Super Show Powerlifting Meet Prep

Tuesday, 5/13/14 - bench press
1. bench press: barx10, 95x5, 115x3, 135x2, 155x1; 185x2, 205x1 / 3 sets
2. 3-board bench press: 135x3, 155x2, 185x1; 145x3, 165x2, 195x1; 155x3, 175x2, 205x1
3. bench press: 155x3, 145x3, 135x3
4. DB extension: 3x8
5. pushdown: 2x15
6. chins: 3,2,1 / 2
7. pulldowns: 3x8
8. rear delts: 3x8-12
9. DB curls: 3x8
10. ab circuit x a bunch

Monday, 5/12/14 - squat/deadlift
1. squat: barx10, 95x5, 135x3, 185x2; 225x2, 275x1 / 3 sets
2. deadlift w/ chains: 225x2 / 5 sets
3. squat: 205x3, 185x3, 155x3
4a. GHR: 3x8
4b. weighted abs: 3x20

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Tue May 20, 2014 1:41 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 184
Location: Atlanta, GA
Last few sessions - getting caught up on my log...

Week 4 of my 12 week Team Plantbuilt - Naturally Fit Super Show Powerlifting Meet Prep
*Testing lifts this week - this will give me an idea if I will do the full meet or deadlift-only, and give me an idea of what I want to start shooting at for the attempts of the lift(s).

Monday, 5/19/14 - squat test
1. squat: barx5 / 2, 95x5, 135x3, 185x2, 225x1, 275x1, 315x1, 365x1 (after reviewing the video this was definitely to parallel, but iffy on whether or not I broke parallel)
2. long cycle (clean & jerk of 2 kettlebells): I went 0:30 on / 0:30 off for a ladder of 16kg/20kg/24kg for 3 total circuits. Rest was 1:30 between circuits and reps were: 5/4/4 - 5/5/5 - 5/4/4.
3a. pulldown: 3x10
3b. GHR: 3x8
3c. ab circuit: 3 rounds of 3 drills

Week 3 of my 12 week Team Plantbuilt - Naturally Fit Super Show Powerlifting Meet Prep

Friday, 5/16/14 - bench accessory
1. close grip bench press w/ chains: 95x5 / 5 sets
2a. incline DB bench press: 3x8
2b. lat pulldown: 3x10
3a. laterals: 3x8
3b. seated row: 3x8
4a. pushdown: 3x12
4b. DB curl: 3x8
5. med ball ab circuit: 3 sets

Thursday, 5/15/14 - deadlift
1. deadlift: 135x5, 185x3, 225x1; 275x1, 315x1 / 3 sets
2. box squat w/ chains: 185x2 / 3 sets
3. rack pull: 275x3, 245x3, 225x3
4a. reverse hyper: 3x10
4b. ab circuit: a bunch of reps

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Thu May 22, 2014 9:51 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 184
Location: Atlanta, GA
Thursday, 5/22/14 - deadlift
1. deadlift: 135x5, 185x3, 225x1, 275x1, 315x1, 365x1, 405x1, 425x1
2a. lat pulldown: 3x12
2b. reverse hyper: 3x10
2c. ab bench: 3x20

Tuesday, 5/20/14 - bench press
1. bench press: barx10, 95x5, 115x3, 135x2; 155x1, 185x1, 205x1, 230x1
2. reverse band bench press: 225x5, 245x3, 275x3
3a. skull crusher: 4x8
3b. seated row: 4x12
4a. lateral raise: 3x12
4b. DB curls: 3x8
5. med ball abs: 3 rounds

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Fri May 23, 2014 5:59 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 184
Location: Atlanta, GA
Friday, 5/23/14 - long cycle and bench accessory
1. long cycle: main set: 20kg x 30 / 5:00 (steady 6 RPMs); accessory: 24kg x 4/0:30, 20kg x 4/0:30, 16kg x 5/0:30 x 2 sets
2a. close grip bench: 95x5 / 5 sets
2b. chins: 15 reps
3a. laterals: 3x10
3b. seated row: 3x10
4a. pushdowns: 3x15
4b. db curls: 3x10
4c. med ball abs: 3 sets of 3 drills
*running: 20:00 of alternating walk/run

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Fri May 30, 2014 5:35 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 184
Location: Atlanta, GA
This past week has been a de-load after hitting maxes last week.

Week 5 of 12 week Team Plantbuilt - Naturally Fit Super Show Powerlifting Meet Prep
*Deload week after hitting maxes last week.

Friday, 5/30/14 - Bench Accessory
1. close grip bench press: bar x 10, 65x8, 80x6; 95x5 / 2 sets
*chins: 15 reps
2a. DB bench press: 2x8
2b. seated row: 2x10
3a. pushdown: 2x15
3b. curl: 2x10
3c. laterals: 2x10
4. ball abs: 3x15,12,10

Thursday, 5/29/14 - Deadlift
1. deadlift: 135x5, 155x5, 185x5, 205x5
*chins x 2 reps with every set of deadlifts
2a. abs: 3x8
2b. pulldowns: 3x8
3. kettlebell snatch: 16kg x 8+8 / 3:00

Tuesday, 5/27/14 - Bench Press & Long Cycle
1. long cycle: 16kg x 21/3:00, 16kg x 14/2:00, 16kg x 7/1:00
2a. bench press: bar x 10, 65x5, 80x5, 95x5, 105x5
2b. chins: 12 reps
3a. db bench press: 2x10
3b. seated row: 2x10
4a. pushdown: 2x8-10
4b. curl: 2x6-8
4c. laterals: 2x6-8
5. ab circuit: 2 rounds
*running x 20:00

Monday, 5/26/14 - Squat (BW - 194lbs)
1. squat: barx5, 95x5, 135x5, 155x5
2a. pulldown: 3x8
2b. weighted abs: 3x15
3. kettlebell snatch: 16kg x 8+8 / 5:00

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Fri Jun 06, 2014 4:40 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 184
Location: Atlanta, GA
Check out this great interview I did with vegan arm-wrestler Rob Bigwood!
http://plantbasedperformance.org/1/post ... baths.html

This past week's training:

Week 6 of 12 week Team Plantbuilt - Naturally Fit Super Show Powerlifting Meet Prep

Friday, 6/6/14 - long cycle and press / bench accessories
1. press: barx10, 65x8 / 3 sets
2. long cycle: 20kg x 3, 16kg x 3, 12kg x 3 / 3 rounds
3. 1-arm long cycle: 24kg x 3+3 / 3 sets
* chins x 55 reps
4a. close grip bench press: 95x8 / 3 sets
4b. barbell curl: 65x10 / 3 sets
5. ab circuit: 5 drills x 3 rounds
*finished club swinging and a ton of grip / forearm work

Thursday, 6/5/14 - deadlift
1. deadlift: 135x5, 185x3, 225x1; 275x1, 315x3, 335x3, 365x2
2. reverse band deadlift: 405x1, 455x1
*chins x 8 reps
3. bent over barbell row: 135x8 / 3
4a. pulldown: 4x8-10
4b. weighted abs: 4x20
4c. 45 degree back raise: 4x6-8

Tuesday, 6/3/14 - bench press
1. bench: bar.x 10, 65x8, 95x5, 115x3, 135x2, 155x1, 175x1 / 3 sets; 150x5, 130x5, 115x5, 95x12
*chins w/ various grips x 33 reps
2a. incline bench press: 3x8
2b. seated row: 3x10
3a. pushdown: 3x12
3b. db curl: 3x8-10
3c. laterals: 3x8-10
4. ab circuit: 3 drills x 3 rounds

Monday, 6/2/14 - squat - BW=194lbs (got a small back spasm this weekend so took it easy today)
1. squat: barx5, 95x5, 115x5, 135x5, 155x5
2. deadlift: 135x5, 155x4, 185x3, 205x2, 225x1
3a. reverse hyper: 3x10
3b. weighted abs: 3x15
3c. pulldown: 3x10
4. kb snatch:12kg x 10/8/6/4/2

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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