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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Tue Jul 08, 2014 3:46 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 160
Location: Atlanta, GA
Sorry I haven't posted in a while! Since 6/6/14 I've turned 39 and also been SUPER busy with work and projects, but I've been getting my training in! I've had some shoulder issues with benching, so I've decided to do the deadlift-only event at the Naturally Fit Games with my Plantbuilt powerlifting team. It's kind of a bummer not doing the full meet but my shoulder can't handle the bench load and I've had an issue with it this past training cycle. I've backed off and it's feeling pretty good. So I'm just going to focus on my deadlift for this meet and bringing the shoulder strength back up slowly.

As of now I'm competing in the deadlift-only 198lb class, submaster's division. My meet attempts will most likely be:

opener - 385
2nd attempt - 410
3rd attempt - 435-445 (based on how the 410 goes; right now I have a current training max of 425, so these numbers should be do-able!)

Here's my past month's training:
Week 11 of 12 week Team Plantbuilt - Naturally Fit Super Show Powerlifting Meet Prep

This week starts my taper into the meet on July 26!

Deadlift-only, 198 lb. sub-masters class -- here we go!

Tuesday, 7/8/14 - bench
1. 95x5, 115x5, 135x5; 95x10 / 2 sets → shoulder feels good!
2. pull-ups x 16 reps
3a. incline db bench: 3x10-15
3b. pulldown: 3x10-15
4. db curls: 4x4-12
5. “Finisher” - 3lb club swinging for shoulders; kettlebell conditioning circuit - push-ups/renegade rows/squat thrusts/clean and press/swings all with 2 KBs; heavy club work - gamma cast, clean & squat, hammer swings; jump rope x 25 → 3 rounds of this!

Monday, 7/7/14 - squat
1. squat: barx5, 95x5, 115x3, 135x3, 155x3, 185x3 → I plan to keep squats and accessory work light so I can put the most emphasis on my deadlifting.
2. deadlift: 185 x 2 / 5 sets
3. chins x 12 reps
4a. GHR: 3x10
4b. ab bench: 3x25

Week 10 of 12 week Team Plantbuilt - Naturally Fit Super Show Powerlifting Meet Prep

Deload week! Last deload before the taper into the meet.

Due to the pain I have in my shoulder I’ve decided not to squat or bench and just compete in the Deadlift-only division.

Friday, 7/4/14 - off to rest the shoulder more, it’s feeling OK after the light bench workout.

Thursday, 7/3/14 - deadlift
1. deadlift: 135x5, 185x3, 225x1; 255x1 / 6 sets
2a. pulldown: 3x8
2b. reverse hyper: 3x8
2c. ab circuit: 3 rounds

Tuesday, 7/1/14 - bench press, shoulder is feeling ok, plan to go light and test it out.
1. bench press: worked up to 95x5 / 2 sets
2. chins x 10 reps
3a. suspended push-up: 2x8
3b. suspended row: 2x10
3a. pushdown: 2x12
3b. curls: 2x12
3c. laterals: 2x12
4. abs: 2x15

Monday, 6/30/14 - squat
1. squat: 95x5, 115x5, 135x5
2. chins x 10 reps
3. GHR: 2x8
4. ab bench: 2x15

Week 9 of 12 week Team Plantbuilt - Naturally Fit Super Show Powerlifting Meet Prep
Friday, 6/27/14 - off, just stretching and therapy work for shoulder

Thursday, 6/26/14 - deadlift
1. deadlift: 135x5, 185x3, 225x1, 275x1, 315x1, 365x1; 405x1
2a. 2-kettlebell swing: 3x10
2b. pulldown: 3x10
3. ab circuit: 3 rounds

Tuesday, 6/24/14 - upper pulling and pre-hab for shoulder, no pressing
1. foam rolling
2. light indian clubs for shoulders
3. band pullaparts & wrist/forearm stretches x 2 sets
4. band face pulls & wrist/forearm stretches x 2 sets
5. lat pulldown: 5x6-10 supersetted with club swinging
6. seated row: 1x15
7a. pushdown: 4x10-15
7b. db curl: 4x6-12
8a. laterals: 2x10
8b. rear delts: 2x8
9. external rotator cuff work and stretching with the Rotator

Monday, 6/23/14 - squat
1. squat: 115x3, 135x3, 155x3
2. deadlift: 135x3, 155x3, 185x3
3. chins x 21 reps
4a. GHR: 3x10
4b. ab circuit: 3 rounds

Week 8 of 12 week Team Plantbuilt - Naturally Fit Super Show Powerlifting Meet Prep
Friday, 6/20/14 - upper accessory
shoulder press, close grip bench, chins, and arms - nothing exciting, right shoulder is pretty damn sore.

Thursday, 6/19/14 - deadlift
1. deadlift: 135x5, 185x3, 225x2, 275x1, 315x1; 365x2
2. reverse band deadlift: 405x3, 425x3
accessory work for low back and abs - nothing special

Tuesday, 6/17/14 - bench
1. bench press: 115x3, 125x3, 135x10
2. dips: 3x5
3. chins x 30 reps
4a. db curl: 5x6-15
4b. ab crunch: 5x20

Monday, 6/16/14 - squat
1. squat: 155x3, 185x3, 205x3
2. deadlift: 185x3 / 3 sets
3. chins x 27 reps
4a. GHR: 3x8-10
4b. ab circuit: 3 rounds

Week 7 of 12 week Team Plantbuilt - Naturally Fit Super Show Powerlifting Meet Prep
Friday, 6/13/14 - upper accessory
1. press: worked up to 95x3 / 3 sets
2. chins: 21 reps
3a. close grip bench: 95x10 / 3 sets
3b. row: 3x12
4. bb curl: 5x4-15
5. hammer curl: 2x15

Thursday, 6/12/14 - deadlift
1. deadlift: 135x5, 185x3, 225x2, 275x1, 315x1; 335x3 / 3 sets
2. reverse band deadlift: 365x1, 405x2 / 2 sets
3a. lat pulldown: 3x10
3b. 45 degree back raise: 3x8
3c. ab bench: 3x20

Tuesday, 6/10/14 - bench
1. bench press: 115x5, 130x5, 150x5
2. pull-ups: 15 reps
3a. DB bench press: 3x8-15
3b. row: 3x10-15
4a. pushdown: 3x12
4b. curls: 3x8
4c. laterals: 3x8

Monday, 6/9/14 - squat
1. squat: 165x5, 190x5, 215x5
2. chins x 21 reps
3. deadlift w/ chains: 205x1 / 2 sets, 225x1 / 2 sets, 245x1 / 2 sets
4a. pulldowns: 3x10
4b. GHR: 3x10
4c. ab circuit: 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: Thu Jul 10, 2014 9:12 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 160
Location: Atlanta, GA
Thursday, 7/10/14 - Deadlift
This week starts my taper into the 7/26 meet.

Deadlift: 135x5, 185x3, 225x1, 275x1, 315x1, 355x1; oper - 385x1, 2nd attempt - 410x1
Reverse band deadlift: projected 3rd attempt - 440x2
lat pulldowns: 3x10
reverse hypers: 3x8
weighted abs: 3x20

http://youtu.be/AqAf9nD2XQ4?list=UUuA-p ... UvBzbj_GMQ
http://youtu.be/vmIE2VkfRB8?list=UUuA-p ... UvBzbj_GMQ
http://youtu.be/yMOcgIkVbfc?list=UUuA-p ... UvBzbj_GMQ

_________________
-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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 Profile  
 
 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Fri Jul 11, 2014 6:01 pm 
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Rabbit
User avatar

Joined: Wed Jun 12, 2013 9:30 am
Posts: 160
Location: Atlanta, GA
Friday, 7/11/14 - upper body accessory
1a. close grip bench press: barx10, 95x10, 115x8, 135x6, 95x15
1b. suspended rows: bw x 10 / 4, 15
2a. press: 3x8
2b. multi-grip chins: 18 reps
3a. barbell extension: 5x8-15
3b. barbell curls: 5x8-15
4a. pushdowns: 1x15
4b. hammer curls: 1x15
5. ball abs: 100 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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 Profile  
 
 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Tue Jul 15, 2014 5:56 pm 
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Rabbit
User avatar

Joined: Wed Jun 12, 2013 9:30 am
Posts: 160
Location: Atlanta, GA
Week 12 of 12 week Team Plantbuilt - Naturally Fit Super Show Powerlifting Meet Prep
Last week of taper.

This is my last taper week going into the 7/26 meet, basically in the deadlift I will just do my warm-ups and take my opener. All the other training is just moderate effort so that I don’t negatively affect my deadlift.

Plan for next week is very light squats and abs on Monday, then a very light upper body workout on Thursday after I get to Texas, weigh-in on Friday 7/25, pig out with my teammates all day, then kill the deads on Saturday, 7/26! Probably - 385 / 410 / 435-445 will be the attempts.

Tuesday, 7/15/14 - bench
1. bench press: barx8, 65x5, 80x5, 95x5, 115x5 / 2 sets
2. pull-ups x 12 reps
3a. incline db bench: 3x10
3b. pulldown: 3x10
4a. pushdown: 3x10
4b. db. curls: 3x10
4c. laterals: 3x10

Monday, 7/14/14 - squat
1. squat: barx5, 95x5, 115x5, 135x5, 155x5
2. deadlift: 155 x 3 / 3 sets
3. chins x 10 reps
4a. GHR: 3x8
4b. ab bench: 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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 Profile  
 
 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Thu Jul 17, 2014 6:10 pm 
Offline
Rabbit
User avatar

Joined: Wed Jun 12, 2013 9:30 am
Posts: 160
Location: Atlanta, GA
Thursday, 7/17/14 - deadlift
1. deadlift: 135x5, 185x3, 225x2, 275x1, 315x1, → opener of 385x1 *I’m changing my opener, see below
2. lat pulldown: 3x10
3. reverse hyper: 3x10
4. weighted abs: 3x20

*So today is the last taper workout going into the 7/26 meet. Originally I planned my attempts to be: opener x 385, 2nd x 410, 3rd x 435-445 depending on how the 410 went. I pulled the 385 and 410 last week and did 440 x 2 with reverse bands and things went well. Today the 385 felt heavier than if should have. First I jumped from 315 to 385 which could have something to do with it, but I wanted to see how it felt without taking 355 between them and saving some energy. I know I can hit the 410 so, to me it makes sense to take 365 as an opener, that way it’s not as big of a jump from 315 and I don’t have to waste energy on 355 to make the 385 feel lighter. This should set me up in a better position to make my 3rd attempt. We’ll see, but it sounds good!

_________________
-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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 Profile  
 
 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Fri Jul 18, 2014 7:21 pm 
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Rabbit
User avatar

Joined: Wed Jun 12, 2013 9:30 am
Posts: 160
Location: Atlanta, GA
Last workout of the final taper week for next weekend's meet in Austin, TX w/ Team Plantbuilt. Plan now is a very light squat / ab workout on Monday, and a very light upper body workout on Thursday in TX with the team. Generally I would not lift two days before a powerlifting meet, but since I'm doing deadlift only I will be able to get away with a light upper body session on Thursday.

Friday, 7/18/14 - upper body accessory
1. close grip bench press: worked up to 95 x8 / 3 sets
*chins x 12 reps
2a. db shoulder press: 3x8
2b. pulldown: 3x10
3a. pushdown: 3x12-15
3b. db curl: 3x8-10
3c. lateral raise: 3x10-12

_________________
-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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