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 Post subject: Scott's training log and occasional insights...
PostPosted: Thu Jun 13, 2013 8:59 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 173
Location: Atlanta, GA
Here's my training from this week thus far - basically I practice qigong, taiji, and restoratives like Indian club swinging, stretching, mobility, daily; and my strength training is: M-squat / accessory work / conditioning; Tu-bench press / accessory work / conditioning; Th-deadlift / accessory work / conditioning; F-press / accessory work / conditioning. I train taiji under my Shifu, 31st generation Grandmaster of the Shaolin Temple Southern Yard Shi Deru, on M/W/F as well. Currently I have completed the Yang short and long forms, Chen style short form and most of the long form, basic introduction to taiji sword work, and of course qigong and tai gong series he teaches.

Monday 6/10/13
*warmed up with lots of flexibility, foam rolling, jump rope and kettlebell swings...
1. squat: 125x3, 145x3, 160x8
2. deadlift: 140x5 / 3
3a. GHR: 3x10
3b. GHR sit-up: 3x10
4. prowler: 6 trips - 2x90, 2x70, 2x50

Tuesday 6/11/13
Early on did a little qigong, taiji and sword taiji..

Strength & Conditioning Work
warmed up with a lot of stretching, mobility, Indian club swinging, and jumping rope
1. bench press: 95x3, 110x3, 120x8 (chins x 29 reps)
2a. incline bench: 5x10
2b. pulldown: 5x12
3a. pushdown: 4x25
3b. face pull: 4x25
4. prowler w/ 50 x 8
5. 1-arm kb swing: 24kg x 30 ea. arm

Thursday 6/13/13 - Birthday Workout!!!
38 today!

Did some qigong and taiji, then...

1. deadlift: 160x3, 185x3, 205x8
2a. bent over row: 95x10 / 4
2b. 45 degree back raise: 4x10
3a. ab wheel: 3x10
3b. side bend: 3x10
4. prowler spring x 10
5. KB work w/ 20kg bell: 1-arm jerk x 3:00; 1-arm snatch x 3:00; 1-arm long cycle x 3:00 (rested 1:00 between each) finished with 3:30 of 1-arm swings...

_________________
-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 14, 2013 3:04 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 173
Location: Atlanta, GA
Friday, 6/14/13 - Training
Today's training..
qigong & taiji training earlier, then:

LOTS of Indian Club swinging - shoulders feel great!

1. Press: 55x3, 65x3, 75x8 (*chins x 20 reps)
2a. close grip bench press: 4x10
2b. seated row: 4x12
3a. barbell curl: 5x10
3b. laterals / bent over laterals: 3x10 of each

That's all she wrote! No extra conditioning today, 3 days of prowler sprints and extra kettlebell conditioning is plenty!

_________________
-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 Jun 17, 2013 4:14 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 173
Location: Atlanta, GA
Monday, 6/17/13 -Training

Had taiji class earlier today then...

1. squat: 115x5, 135x5, 155x10
2. GHR: 4x10
3a. reverse hyper: 3x10
3b. ab bench: 3x25
4. Indian Club swinging

Short and sweet!

_________________
-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 Jun 17, 2013 4:56 pm 
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Manatee

Joined: Wed May 22, 2013 5:03 pm
Posts: 491
Hi Scott,

Like your program set up mate, your something of a powerbuilder, heavy basic lifts combine with assistant work, great stuff.

I also see your into Chinese martial arts, its great to be able to see work with a grandmaster of high caliber. Ive been training in Wing Tsun and Escrima now for the last 12 years, love it:)


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Mon Jun 17, 2013 7:55 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 173
Location: Atlanta, GA
Rob-I used to compete in powerlifting, I was 50lbs heavier and my lifts were way over what they are now. I got away from barbell work for a while and now that I've lost a ton of weight and am over all healthier I'm just wanting to gain back some strength and muscle. Nothing better for that than squatting and deadlifting! Now I want to balance my strength work with mobility, flexibility, energy work, and meditation and not let things become imbalanced again.

Always great to talk to another martial arts enthusiast!

_________________
-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 Jun 18, 2013 11:41 am 
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Manatee

Joined: Wed May 22, 2013 5:03 pm
Posts: 491
Very good, your managing the training stress well...

I've actually decided to start training with free weights exclusively again (in my father-in-laws garage), totally agree with your thoughts on squats and deads, though i have to modified the squat and deadlift for my bodytype, am 6'4 with a long torso and have a herniated disc that like's to flair up every now and then. But I love bench squats, hip belt squats and Romania deads, these babies work really well for me.

Keep up the good work
Best
Rob


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Tue Jun 18, 2013 2:01 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 173
Location: Atlanta, GA
Great call on the hip belt squat! One of my clients is an extremely high ranking swimmer - he was 9x all American at Auburn University and is getting ready to swim in the Nationals & World Qualifier next week - he has similar issues as you, he's 6'5" and we've had to modify his squats to box squats at various heights. His torso is extremely long and he has a "hinge" in the lower back that makes holding a neutral spine position tough when he squats too deep.

_________________
-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 Jun 18, 2013 2:07 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1491
Location: Isle of Wight, England
Cool training man! I've never noticed this log before but will certainly be following it :) nice to see someone doing martial arts too, I used to train in taekwondo and may soon be starting muay thai! All the best dude!
Ross

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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Tue Jun 18, 2013 5:56 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 173
Location: Atlanta, GA
Today's training..

6/18/13 Training

Started the morning with some qigong and meditation...

This afternoon's strength session:

*Indian Club swinging - a ton to warm up


1. bench press: 90x5, 100x5, 115x10 (*chins x 32 reps)
2a. incline bench: 5x10
2b. lat pulldown: 5x12
3a. pushdowns: 4x15
3b. db curls: 4x10
3c. laterals: 4x10

Short and sweet! Time for evening clients...

_________________
-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 21, 2013 1:35 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 173
Location: Atlanta, GA
Thursday 6/20/13 Training

*stretching, mobility, foam roll, jump rope, and kettlebell swings to warm up..

1. deadlift: 150x5, 175x5, 195x10
2a. barbell row: 4x10
2b. 45 degree back raise: 4x10
3a. ab wheel: 3x10
3b. side bend: 3x10
4. prowler x 8 --> super setted Indian club swinging after every two trips with the prowler

_________________
-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 21, 2013 1:36 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 173
Location: Atlanta, GA
Thanks Ross! Nice to hear from you.

I've done strength & conditioning work for Muay Thai fighters in the past - awesome martial art! Good luck with it!

-Scott

_________________
-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 21, 2013 7:22 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Location: Christchurch, New Zealand.
Good training Scott, I like the variation in here.

Crazy to think that when you were a powerlifter you were 50lb over what you weigh now ?! What were your best lifts and what class did you compete in? All the best mate, keep up the good work MF.

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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Fri Jun 21, 2013 8:39 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 173
Location: Atlanta, GA
Hey MF!

I competed regularly from 2005-2007 maybe 3x a year I guess. I was far from exceptional but loved the sport. At my heaviest I weighed around 225-230 but always competed in the 220s. I was a 198 once most of the time I weighed in around 205-215.

Best contest lifts were a 450 squat 285 bench (I pressed 305 but got called for hips rising up); and deadlifted 463. In training I had done box squats for a best of 485, and benched 315 in training. I never took maxes in the deadlift, usually saved that for the meet.

While I was definitely bigger I was far from healthy. I ate a typical powerlifter anything goes type of diet. Lots of meat, lots of sugar crap, lots of starch and a little fruit and very little veg. Got plenty of fat in the diet too!

I love the way I feel on a plant based diet now. Obviously my lifts aren't in the realm of what they used to be but that's ok. I love training the lifts without killing myself an I like having a leaner healthier physique. I'm more interested in balancing out my program but I have to say when my client David (an exceptional powerlifter-elite at 114 lb and 123 lb weight class) is getting ready for a meet I start missing it! David's great best geared lifts of 425 squat, 320 bench, and 435 deadlift at 123 lbs bodyweight and he recently did a raw meet weighing around 132 lbs and went 365 squat, 310 bench, and 440 deadlift! I've actually got him transitioning to a heavier plant based diet now as well.

_________________
-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 Jul 14, 2013 7:17 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 173
Location: Atlanta, GA
Got away from keeping my training log updated due to being really busy this past week or so. On vacation now until 7/21 - travelling from Atlanta --> State College, PA --> leaving State College Tuesday for Pittsburgh then back to ATL the 20th or 21st. Still getting my workouts in though!

This past week:
Monday (still in ATL): did squats & deadlifts, glute/hams and ab work + taiji class
Tuesday (still in ATL): did bench press & military press and upper body accessory work (chins, seated rows, and arm work)
Wednesday (sill in ATL): taiji class
Thursday: travel day, 16 hours on the road from ATL to State College, PA
Friday (State College-Penn Stater Hotel & Conference Center Gym, they have a ton of cardio equipment, a Cybex universal machine, and dumbbells-not bad, but not ideal!): light cardio + full body strength: goblet squats, DB bench press, DB row, DB RDLs, lat pulldown, DB shoulder press, pushdowns, curls, 45 degree back raise, and ab curls (3 sets of everything - performed the first 3 exercises as a circuit, the 2nd 3 as a circuit and the last 4 as a circuit)
Saturday (State College-Penn Stater Hotel & Conference Center Gym): interval cardio + ab circuit (3 ab drills x 3 sets each)
Sunday (State College): Lisa and I did a long trail walk, easy cardio

Plan to hit a full body strength workout tomorrow, we are driving to Pittsburgh on Tuesday, then back to powerlifting workouts, there is a nice bodybuilder's gym near my in-laws, plan to do squats/deads on Wed and bench/military press on Fri.

_________________
-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 Jul 15, 2013 9:35 am 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 173
Location: Atlanta, GA
Today's training...

Monday, 7/15/13: still in State College, PA training at hotel fitness center

Full body circuit training:

1a. goblet squat: 4x10
1b. incline DB bench press: 4x10
1c. 45 degree back raise: 4x10
1d. lat pulldown: 4x10

2a. lateral raise: 3x12
2b. pushdown: 3x15
2c. DB curl: 3x10
2d. reverse sit-up: 3x12

Hopefully back to a real gym by Wednesday!

_________________
-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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