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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Fri Sep 27, 2013 5:15 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 187
Location: Atlanta, GA
Friday, 9/27/13

GPP: reverse hypers - 3x8, lat pulldowns - 3x10, DB bench press - 3x10, Indian club swings - 4 drills w/ 3lb clubs x 5 ea.

1. speed bench press w/ bands: 85x3 / 2, 90x3 / 3, 95x3 / 3
2a. 2-board press: 95x8, 135x6, 155x3 / 2
2b. seated row: 100x12, 110x10, 120x8, 130x8, 100x15
3a. pushdown: 50x12 / 3
3b. dead-hang paused pull-ups: 12 reps
4. kettlebell snatch: 16kg x 10+10/1:00, 20kg x 10+10/1:00, 24kg x 10+10/1:00, 20kg x 10+10/1:00, 16kg x 10+10/1:00 --> rested 15 seconds between each set
*finished with external rotator cuff strength drills and internal/external rotator cuff stretches on the Rotater device.

_________________
-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 Sep 30, 2013 3:00 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 187
Location: Atlanta, GA
Monday, 9/30/13 -- deloading this week

GPP:
-reverse hypers: 3x8
-pulldowns: 3x10
-DB bench press: 3x10
-band pushdowns: 3x12

Training:
1. box squats w/ chains: 135x2 / 8
2. speed deadlifts: 185x1 / 8
3a. shrugs: 135x10 / 3
3b. pulldown abs: 50x15 / 3
4. kettlebell "finisher": 2-arm swing - 24kg x 15; 1-arm swing: 16kg x 10/8/6/4/2; 2-arm swing - 24kg x 15

Done. Taking it a little easy this week, de-loading the max effort movements and cutting back a bit on the supplementary work.

_________________
-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 Sep 30, 2013 5:07 pm 
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Manatee
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Joined: Fri Aug 09, 2013 8:39 am
Posts: 301
I was reading your blog today. It's nice, very well written. I love the way you have the mental aspect equal to training and diet. In my experiences the mental aspects of sports, training, dieting can be very unbalanced. Mostly it's about toughness, pain, or even suffering. (generally the ability to push beyond pain or what's a healthy.) There's very little attention paid to having a healthy mind or spirit. It's nice to see someone that focuses on more healthy approach to mental fitness.

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Ravingrunner ~ Training and Diet Journal viewtopic.php?f=24&t=35844

http://ravingrunner.com/

http://instagram.com/ravingrunner


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Tue Oct 01, 2013 9:02 am 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 187
Location: Atlanta, GA
Thanks Kora, I appreciate it! If you're interested in being a part of the plant-based performance vegan athlete/trainer book I'm doing to raise money for Mercy For Animals I am taking article/bio submissions through 10/11. All the info is here: plantbasedperformance.org

Check it out and let me know!

My personal email is sshetler613@gmail.com

Thanks!
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: Wed Oct 02, 2013 8:15 am 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 187
Location: Atlanta, GA
Tuesday, 10/1/13
Still de-loading this week...

GPP:
-BW squat x 8
-GHR x 6
-reverse hyper x 8
-pulldown x 8
*3-rounds
Then I did a TON of Indian club swings (4 different patterns) with the 1lb, 2lb and 3lb clubs

Training:
1. illegal-wide bench press: worked up to 125x6
2a. TRX push-up: 2x12
2b. pull-ups: 18 reps
3a. elbows-out triceps extension: 2x15
3b. seated row: 2x12
4. kettlebell snatch: 16kg x 54+54 / 5:00
5. band pulldown abs: 15 middle, 10 side to side x 2 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: Thu Oct 03, 2013 5:49 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 187
Location: Atlanta, GA
Still de-loading this week...

Thursday, 10/3/13

GPP:
-reverse hypers: 3x8
-pulldowns: 3x8
-db bench press: 3x8

Training:
1. good mornings: barx10, 95x5 / 2
2. long cycle: 16kg x 16/2:00, 20kg x 8/1:00, 24kg x 8/1:00, 20kg x 8/1:00, 16kg x 16/2:00
3a. GHR: 2x8
3b. ab bench curls: 2x15

done...

_________________
-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 Oct 06, 2013 11:37 am 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 187
Location: Atlanta, GA
Friday, 10/4/13
Last day of the deload week...

Didn't have much time so no GPP work today.

1. speed bench w/ chains: 95x3 / 8
2a. incline DB bench press: 2x12
2b. pull-ups: 2x6
3a. pushdowns: 2x12
3b. pull-ups: 2x6
4. kettlebell snatch: 16kg x 9+9 / 1:00, 20kg x 9+9 / 1:00, 24kg x 8+8/1:00, 20kg x 8+8/1:00, 16kg x 10+10/1:00 -- rest was 0:15 between each set

Done...

_________________
-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 Oct 07, 2013 2:57 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 187
Location: Atlanta, GA
Monday, 10/7/13

*Starting more of a focus on kettlebell sport this week, still going to keep some of the powerlifting work in my training plan, but I'm about 90% sure I'm going to compete at the February kettlebell sport meet at the Ice Chamber gym in California, and 100% sure I'm going to compete at the Punch Gym kettlebell sport meet in April in Florida, and I have a LOT of work to get in with the 24kg bells between now and then.

Warmed up with jump rope, BW squats, and mobility work as well as some Indian club swinging with the 1lb and 2lb clubs. Moved into lighter sets of long cycle w/ 12kg, 16kg, 20kg and 24kg bells.

1. long cycle: 24kg x 6,6,6 (18/3:00); 16kg x 8,8,8 (24/3:00)
2a. reverse hypers: 132 x 8 / 3
2b. pulldown abs: 50 x 15 / 3
3. pull-ups: sets of 2 in between sets of the other exercises - going super-slow on the lowering phase of the pull-ups and going to full extension of the elbows for ROM; 16 total reps.

Lots of work to do, but the 24's are feeling pretty 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: Thu Oct 10, 2013 8:43 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 187
Location: Atlanta, GA
Tuesday, 10/8/13
*Started out with a lot of qigong and Taiji practice, then:
1. Indian club swinging - my warm up series of 8 movements w/ 1 lb. clubs
2. 2-arm kettlebell swing: 16kg x 10, 20kg x 8, 24kg x 6
3. kettlebell snatch: 16kg x 9+9/1:00, 20kg x 8+8/1:00, 24kg x 8+8/1:00, 20kg x 8+8/1:00, 16kg x 10+10 --> rest was 0:15 between sets
4. 2-arm kettlebell swing: 16kg x 10, 20kg x 8, 24kg x 6
5. Indian club swinging - my warm up series of 8 movements w/ 1 lb. clubs

Thursday, 10/10/13
*warm-up/GPP work: reverse hypers - 3x8, lat pulldowns - 3x10, kettlebell long cycle - 12kgx5, 16kg x3
1. long cycle: 24kg x 6,6,6 (18/3:00); 16kg x 8,8,8 (24/3:00)
2. box squat w/ chains: 150x2 / 8
3. speed deadlift w/ chains: 205x1 / 7
4a. GHR: 4x8
4b. lat pulldown: 4x10
4c. ab bench curls: 4x15

DONE.

_________________
-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 Oct 11, 2013 5:58 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 187
Location: Atlanta, GA
Friday, 10/11/13

warm-up: band face pulls, db bench press, laterals x 3 sets; 3lb Indian club swinging drills

1. speed bench with chains: 95x3 / 8
2. 3-board press: 95x5, 115x5, 135x3, 155x3 / 2
3a. incline db bench press: 1x15, 1x12
3b. lat pulldown: 1x15, 1x12
4a. laterals: 3x8-12
4b. seated row: 3x10
5a. pushdown: 3x12-15
5b. db curl: 3x10

Done.

_________________
-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 Oct 14, 2013 4:19 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 187
Location: Atlanta, GA
Monday, 10/14/13

GPP: reverse hypers-3x8, band pulldown abs-3x10, pulldowns-3x8

Training:
1. box squat w/ chains: 165x2 / 6
2. speed deadlift w/ chains: 225x1 / 6
3. shrugs: 3x12
4. 45 degree back raise: 3x10
5. reverse sit-up: 3x10

Done. My hip flexor and back is twinging so I held off on the kettlebell long cycle work today.

_________________
-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 Oct 17, 2013 5:08 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 187
Location: Atlanta, GA
Tuesday, 10/15/13
Wasn't feeling too hot today, physically fine, mentally drained. I think my mind is on next week's juice cleanse and the following raw food detox. Took it a little easy today.

*pull-ups: 2 super-slow reps with every set of bench press...
1. bench press: 5x6-15 easy weights
2a. incline db bench press: 3x8
2b. lat pulldown: 3x8
3a. push-ups: 2x10
3b. seated rows: 2x12
4a. curls: 3x10
4b. laterals: 3x12

Thursday, 10/17/13
Didn't care for any max effort work today so I changed things up a bit and had some fun...

warm-ups: mobility, stretch, foam roll, jogging to the mail box to mail my wife's company's dept. of labor paperwork-business ownership rocks...

1a. jump rope x 50
1b. heavy bag x 2:00 rounds w/ 1:00 rest x 3
1c. jump rope x 50
2. box pistol squats: bw x 3 / 3
3a. GHR: 3x8
3b. ab wheel: 3x8
4. kettlebell snatch: 16kg x 40+40 / 5:00
5. Indian club swinging - my series x 10 reps of each movement

Done.

_________________
-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 Oct 28, 2013 5:33 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 187
Location: Atlanta, GA
Monday, 10/28/13

Catching up.... Ok so I started a juice cleanse a week ago Saturday and took 10 full days off the gym while I did my cleanse so this was my first session back. During my cleanse all I did was Taiji, qigong, meditation, and lots of stretching. Needless to say all that plus finishing the cleanse 13 lbs. lighter and I feel like a million bucks! Haven't had this much energy in a long time! After a few days of being back on my regular plant-based nutrition I'm up a few pounds. I went from 183 lbs pre-cleanse to 169 lbs the morning after the last day and weigh 172.5 lbs today. Goal is just to keep leaning up and mainting muscle and most importantly the new flexibility and mobility I achieved this week.

warm-ups: flexibility & mobility work, Indian clubs, then body-weight squats, reverse hypers and a bunch of 2 rep sets of pull-ups.

*pull-ups x 2 reps periodically throughout the training sessions, I varied the grip position every set.
1. squat: 140x3, 160x3, 180x3
2. 2-kettlebell jerk: 16kg x 16 / 2:00; 16kg x 20 / 1:00
3a. GHR: 3x6
3b. ab wheel: 3x8

Starting back light and feeling it already!

_________________
-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 Oct 29, 2013 3:34 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 187
Location: Atlanta, GA
Tuesday, 10/29/13

*pull-ups x 2 w/ all sets of bench press and dips
1. bench press: 105x3, 120x3, 135x3
2. dips: 3x5
3. db curls: 3x8
4. kettlebell snatch: 16kgx22+22/3:00, 18+18/2:00, 11+11/1:00

DONE!

go check out our new book to benefit Mercy For Animals! GREAT author list! GET IT!
http://plantbasedperformance.org/store.html

_________________
-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 Oct 31, 2013 4:21 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 187
Location: Atlanta, GA
Thursday, 10/31/13

warm-ups: bw squat, reverse hypers, chins, foam rolling

*chins x 2 reps sets in between sets of the workout
1. deadlift: 175x3, 200x3, 225x3
2. long cycle (2-kb clean & jerk): 16kg x 16/2:00, 16kg x 12/1:00
3a. pistol squats to a parallel box: bwx3 / 3 sets
3b. leg raise (shins to chin up bar): bwx3 / 3 sets (these were freaking hard)
3c. GHR sit-up: bwx8 / 3

done. a little sore from this week, but not too bad. recovering well and weight is still down around 175lbs.

_________________
-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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