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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: 170
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: 170
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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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Fri Jul 11, 2014 6:01 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 170
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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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Tue Jul 15, 2014 5:56 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 170
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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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Thu Jul 17, 2014 6:10 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 170
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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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Fri Jul 18, 2014 7:21 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 170
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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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Fri Aug 01, 2014 5:58 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 170
Location: Atlanta, GA
Team Plantbuilt Powerlifting Meet Results
Saturday, 7/26/14 - Naturally Fit Games USPA Meet
198lb class; Sub-Masters; Deadlift only -- 1st place
Opener: 165kg (363.8lbs) -- good lift
2nd: 182.5kg (402.3lbs) -- good lift
3rd: 190kg (418.9lbs) -- miss

Post-Meet Training
* Getting back in the swing of things this week after the meet. Wanted to take and easy week and ease back into benching to see how the shoulder handles it and so far so good! Next step will be to start incorporating the kettlebell competition lifts next week and see how the shoulder handles the overhead work in the clean & jerk. Did some light snatches this week and it was ok so we’ll see.

Friday 8/1/14: DE Bench
1. speed bench press w/ chains: 95x3 / 8 sets (3 different grips)
2. 3-board press: 95x5, 115x5, 135x5, 155x5 / 2 sets
3. chins x 30 reps
4. pushdown: 3x15
5. pulldowns: 3x12
6. laterals: 3x12
7. barbell curl: 3x8
8. med ball abs: 3 circuits

Thursday 7/31/14: DE Squat
1. box squat w/ chains: 185x2 / 2 sets; 205x2 / 2 sets, 225x2
2. GHR: 3x10
3. pulldown abs: 3x15-20
4. kettlebell snatches: 16kg x 10+10 / 3 sets

Tuesday 7/29/14: ME Bench
1. floor press w/ chains: barx10, barx5, 65x5, 95x3, 115x3, 135x1, 155x1, 135x1 / 2 sets
2. db bench press: 3x12
3. pushdowns: 3x15
4. chins x 30 reps
5. 1-arm row: 3x8
6. lateral raise: 3x8
7. hammer curls: 3x9-12
8. ab wheel: 3x10

Monday 7/28/14: No training - I travelled back from Austin today. Today would be DE Squats, since I’m taking it light this week I will skip ME squat work and just do DE on Thursday.

_________________
-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 Aug 06, 2014 2:59 pm 
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Gorilla
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Joined: Thu Jun 01, 2006 12:28 pm
Posts: 509
Location: Salt Lake City, Utah
Take it easy on that shoulder!


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Tue Aug 12, 2014 9:08 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 170
Location: Atlanta, GA
Crystal - tell the shoulder to take it easy on me!!! :twisted:

_________________
-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 Aug 12, 2014 9:08 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 170
Location: Atlanta, GA
Last 6 training sessions, back into it after the Plantbuilt Texas meet:

Week 2
Tuesday 8/12/14: ME Bench Press
1. 3-board press: worked up to 185x1, 195x1, 205x1 (definitely had more but I’m still being gentle on the shoulder, but so far the bench is showing signs of coming back to life!); back off sets - 155x8 / 2 sets
2a. 1-arm kettlebell clean & press: 20kg x 1,2,3ea. / 5 sets
2b. lat pulldown: 100x8 / 5 sets
3a. pushdown: 3x12
3b. dumbbell curl: 3x8
4. Indian club swinging: 3lb clubs x series

Monday 8/11/14: DE Squat / Deadlift
1. box squats: 205+chains x 2 / 8 sets
2. speed deadlift: 275+chains x 1 / 6 sets
3a. kettlebell goblet squat: 16kg x 8 / 3 sets
3b. pulldown: 100x10 / 3 sets
4a. kettlebell twist deadlift: 24kg x 5ea. / 3 sets
4b. reverse sit-up: 3x15
5. 2-kettlebell sumo swings: 16kg+16kg x 8, 20kg+20kg x 8, 24kg+24kg x 8

Week 1
Friday 8/8/14: DE Bench Press
1. speed bench press: 95+chains x 3 / 3 sets, 115+chains x 3 / 3 sets, 135+chains x 3 / 2 sets
2. kettlebell press: 16kg x 8 / 3 sets
3. kettlebell bottom up press: 12kg x 5 / 3 sets
4. chins: 18 reps
5. pulldowns: 3x10
6. pushdowns: 3x15
7. dumbbell curls: 3x10

Thursday 8/7/14: ME Squat / Deadlift
1. low box squat: worked up to 245x1, 260x1
2. sumo RDL: worked up to 185x5 / 2 sets
3. lat pulldown: 4x10
4. GHR: 4x10
5. weighted abs: 4x20
6. reverse hyper: 3x10

Tuesday 8/5/14: ME Bench Press
1. reverse band bench press (light bands): worked up to 245x1, 260x1, 235x1 / 2 sets
2. incline bench press: 3x8
3. chins: 36 reps
4. pushdowns: 3x15
5. 1-arm rows: 3x8
6. hammer curls: 3x10
7. laterals: 3x10

Monday 8/4/14: DE Squat / Deadlift
1. box squat: 185+chains x 2 / 8 sets
2. speed deadlifts: 245+chains x 1 / 6 sets
3. lat pulldown: 4 sets
4. reverse hypers: 4 sets
5. reverse sit-ups: 4 sets
6. side bends: 4 sets

_________________
-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 Aug 12, 2014 10:57 pm 
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Gorilla
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Joined: Thu Jun 01, 2006 12:28 pm
Posts: 509
Location: Salt Lake City, Utah
Please update little bits more often! Its hard to follow so many days at once :(


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Thu Aug 14, 2014 9:49 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 170
Location: Atlanta, GA
GRRRRR! Ok! Here goes two days....

Thursday 8/14/14: ME SQ/DL
1. suspended safety squat bar good mornings: bar x 5, 85x3, 115x3, 135x3, 155x1, 175x1, 205x1, 185x1 / 2 sets
2. GHR: 25x6 / 2 sets, bw x 10
3a. pulldown abs: 50x15 / 3 sets
3b. reverse hypers: 110x10 / 3 sets
4. 2-kettlebell swings (sumo stance): 24kg+24kg x 8 / 3 set

Wednesday 8/13/14: GPP
band good mornings: avg. bands x 40
band pushdowns: light bands x 40
band pull-aparts: mini bands x 40
Indian club swinging: 3lb clubs x a bunch

_________________
-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 Aug 15, 2014 7:07 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 170
Location: Atlanta, GA
Friday 8/15/14: DE BP
1. speed bench with chains: barx15, 65x5, 95x3 / 9 sets
2. close grip bench press: 95x15
3. ultra-wide bench press: 95x15
4a. pushdown:50x15-20 / 3 sets
4b. seated row: 100x15 / 3 sets
5a. laterals: 15x10 / 3 sets
5b. kettlebell shrugs w/ 3 second hold at top: 20kg bells x 10 / 3 sets
5c. DB curl: 25x10 / 3 sets
6. Indian club work - 15lb club gamma cast x 5 ea. direction / 2 sets; 3lb club swinging x full circuit

_________________
-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: Sun Aug 17, 2014 7:38 pm 
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Gorilla
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Joined: Thu Jun 01, 2006 12:28 pm
Posts: 509
Location: Salt Lake City, Utah
Nice, GHR are my favorite hamstring exercise. I need to buy one of those eventually for Kelly's garage gym. Also, bicep curls? Really? :P J/K. Nice training!


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Fri Aug 29, 2014 2:52 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 170
Location: Atlanta, GA
Yeah, bicep curls! You've seen my (lack of) arms! ;)

You're going to LOVE this update!

Past Two Week's training:

Week 4 - MUCH needed de-load week
*focus this week is shoulder therapy and getting rid of the wrist and hand pain.

Friday 8/29/14: DE BP -- deload
1. long cycle: 16kg x 5 reps in 30 sec. - 30 sec. rest x 3 / 2 sets
2a. bench press: worked up to 95x5 / 2 sets
2b. seated row: 4x6
3a. 3-way delt raise: 8 x 5,5,5 / 2 sets
3b. pulldown: 2x8
4a. pushdown: 2x10
4b. DB curl: 2x10

Thursday 8/28/14: ME SQ/DL -- deload
1. gamma casts w/ heavy club: 20 x 5+5 / 2 sets
2. sled dragging - 5 trips pressing walking forward and rowing walking backward
3. GHR: 2x8
4. pulldown: 2x8
5. reverse hyper: 2x8
6. pulldown abs: 2x12
7. heavy club torso swings (I think they are called “war hammer” swings or something stupid like that): 20 x 5+5 / 2 sets

Tuesday 8/26/14: ME BP -- deload
1. bench press (bar only, hand and wrist hurt but was able to unrack and do some reps): bar x 10 / 2 sets
2. reverse grip bench press: bar x 15 / 2 sets
3. DB bench press: 3x15
4. pushdown: 3x12
5. pulldown: 3x10
6. 1-arm row: 2x12
7. cable curl: 3x8
8. shrugs & delt raises: 3 sets

Monday 8/25/14: DE SQ/DL -- deload
1. squat: 135x3/ 3 sets
2. deadlift: 185x3
3. long cycle (just wanted to test the shoulder a bit on this, hand hurt a little and shoulder was ok): 12kg x 40 reps / 5:00 (steady 8rpm)
4. pulldown: 2x8
5. reverse hyper: 2x10
6. ab bench: 2x15

Week 3
Friday 8/22/14: DE BP
*Shoulder was F@$%ed!!! SOOO much pain in my wrist and palm on the right hand I could not even unrack the unloaded bar to bench.
1. pushdown: 5x15
2. pulldown: 4x10
3. seated row: 3x10
4. DB curls: 4x10
5. laterals: 4x12

Thursday 8/21/14: ME SQ/DL
1. rack deadlift: #3 pin (plates are 6” off the ground): worked up to 295x1, 315x1, 335x1
2. GHR: 4x10
*finished with pulldowns, abs and reverse hypers for 4 sets

Tuesday 8/19/14: ME BP
1. pin press: #10 pin (bar set at chest) - worked up to 155x1; #13 pin (bar 3” off chest) - worked up to 195x1
2. DB bench press: 35x18-20 / 3
3. elbows out extensions (Tate press): 4x12-15
4. seated row: 4x12
5. laterals: 3x8-10
6. pulldowns: 3x6-10
7. hammer curls: 3x7-12

Monday 8/18/14: DE SQ/DL
1. box squat w/ chains: 185x2 / 2 sets, 205x2 / 2 sets, 225x2 / 2 sets
2. speed deadlift w/ chains: 245x1 / 2 sets, 275x1 / 2 sets, 295x1; no chains - 315x1, 365x1
3. pulldown: 4x10
4. reverse hyper: 4x10
5. weighted abs: 4x15

_________________
-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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