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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Tue Dec 17, 2013 1:19 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 184
Location: Atlanta, GA
Tuesday, 12/17/13
1. bench press: 100x3, 115x3, 130x10
*super-setted paused, dead-hang pull-ups x 2 reps with each set of bench for a total of 14 reps
2a. incline bench: 95x10,8,6
2b. lat pulldown: 110x10,8,6
3. dumbbell curl: 30x8,6,9
4. kettlebell snatch: 16kg x 10+10,8+8,6+6,4+4,2+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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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Thu Dec 19, 2013 12:31 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 184
Location: Atlanta, GA
Thursday, 12/19/13
1. deadlift: 165x3, 190x3, 210x5
*GTG’d full ROM dead-hang pull-ups x 1-2 reps throughout the workout…
2. long cycle: 16kg x 6,6,6,6,6,6,6 (42/7:00)
3a. reverse hyper: 132x10 / 3
3b. grappler: 25x5+5 / 3
3c. reverse sit-up: bw x 10 / 3
4. 2-arm swing: 48kg x 10, 44kg x 10, 40kg x 10, 36kgx10, 32kg x 10

_________________
-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 Dec 23, 2013 3:55 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 184
Location: Atlanta, GA
Monday, 12/23/13
1. squat: 125x5, 145x5, 160x10
2. long cycle: 12kg x 20/2:00, 16kg x 18/2:00, 20kg x 16/2:00
3. 1-arm jerk: 24kg x 5+5,3+3,1+1
4a. GHR: 3x8
4b. GHR sit-up: 3x8
*super-setted dead hang pull-ups x 2 reps with every set of 1-arm jerks, GHRs, and GHR sit-ups
5. 2-arm swings: 48kg / 44kg / 40kg / 36kg / 32kg x 10 reps each weight

Sunday, 12/22/13
decided to screw around with an extra workout and try this Sinister Strength stuff… Never trained Turkish Get-Ups before so just wanted to see what this workout feels like.

1. 1-arm kettlebell swings (10 ea. arm on the minute, rest the remainder of the minute): 24kg x 10+10 / 5:00
2. Turkish Get-Ups (1 ea. minute for 10:00, 5 right and 5 left): 24kg x 5+5 (10:00)

This was ok, nothing crazy though. I nice “off day” extra workout. Shoulders felt good after TGUs. I could see how working up to the 44kg would be challenging.

Friday, 12/20/13
1. press: 75x3, 85x3, 95x6
*super setted dead hang pull-ups x 2 reps ea. set and finished with a set of 5 = 17 reps total
2a. close grip bench press: 95x10 / 3
2b. barbell row: 95x10 / 3
3. barbell curl: 65x10 / 3
4. kettlebell snatch: 16kg x 10/8/6/4/2 ea. arm

_________________
-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 Dec 26, 2013 7:55 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 184
Location: Atlanta, GA
Thursday, 12/26/13
1. deadlift: 155x5, 175x5, 200x5
2. long cycle: 20kg x 6,6,6,6,6 (30/5:00)
3a. grappler abs: 25x5+5 / 3
3b. reverse sit-up: 3x10
4. 2-arm swing: 48kg/44kg/40kg/36kg/32kg x 10 reps of each

Tuesday, 12/24/13
1. bench press: 95x5, 110x5, 125x10
*super-setted dead hang pull-ups x 3 reps w/each set of bench
2a. 3-board bench press: 135x5, 155x3 / 3
2b. seated row: 140x10,8,8,8
3a. pushdown: 3x12-15
3b. curls: 3x8-10
3c. rear delt: 3x8-10

_________________
-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 Dec 27, 2013 8:52 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
Hey man, good to see you're still around the forum! I know you're very knowledgeable and use a lot of volume and dynamic exercises, so I don't suppose you could help me out.
Are One armed dumbbell deadlifts any good? I was thinking of working them in on back days as il be able to fit more on a single dumbbell. Thanks in advance mate :)
Ross

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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Sat Jan 04, 2014 8:44 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 184
Location: Atlanta, GA
Hey man, sorry for the delay! First week of the year is busy in the gym biz!

I think 1-arm deadlifts are great, as long as the serve a purpose for you. Are you talking about deadlifting the dumbbell centered between your legs? Or on the side, as in a "suit case style" deadlift? The suit case style is fantastic for building torso strength and stability.

_________________
-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 Jan 14, 2014 6:39 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 184
Location: Atlanta, GA
No entries in a while, haven’t missed a day of training though. Finished up through last week doing the strength + bodybuilding accessory work. This week I started tweaking things up to begin prepping for the goals I want to accomplish in competition or personal challenges this year.

Tuesday, 1/14/14
1. long cycle: 16kg x 30 / 5:00 (6 RPM pace)
2a. bench press: 110x3, 125x3, 140x3
2b. dead hang pull-ups: bw x 8 (test set), 2,2,2,2,2,2,3 = 23 reps
3. running x 20:00
*qigong & Taiji practice this morning

Monday, 1/13/14
1. long cycle: 12kg x 20/2:00, 16kg x 16/2:00, 20kg x 7/1:00, 24kg x 6/1:00
2a. squat: 140x3, 160x3, 180x3
2b. dead hang pull-ups: 2 reps w/ ea. set of squats = 14 reps
3. kb snatch: 24kg x 34+34 / 5:00 (68 total)
4. GHR sit-up: bw x 5 / 5
*Taiji class 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: Mon Feb 10, 2014 5:36 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 184
Location: Atlanta, GA
I've been really lazy about posting training but I've been hitting all planned sessions. Today I start my 8 week contest prep cycle for the Florida State Kettlebell Sport Championship. Not sure if I'll be lifting 20kg bells or 24kg bells in the long cycle. I plan to train mostly with the 24kgs. My goal is 57-60 reps in 10:00 (in competition we are allowed 10:00 to do as many reps as possible with the kettlebells be we cannot set the bells down). My event is the long cycle, which is the clean & jerk of 2 kettlebells. My current records are 67 reps with 20kg bells in competition and 72 reps with 20kg bells in training.

8 Week Training Cycle for FL KB Meet

Monday 2/10/14
1. long cycle: 24kg x 3/0:30; 24kg x 6/1:00; 24kg x 9/1:30; 24kg x 12/2:00
2. squat: 145x3, 170x3, 190x3
3. speed deadlift w/chains: 155x2 / 5
4. weighted ab bench: 25x25,20,15,10
*finished with Indian club swinging and some stretching.

In case you're interested in the event I compete in, here is a video of me doing 82 reps in 10:00 with the 16kg bells last summer as part of the Ice Chamber gym's International Friendship Meet.


_________________
-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 Feb 11, 2014 11:43 am 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 184
Location: Atlanta, GA
Tuesday 2/11/14
1. long cycle: 24kg x 3/0:30; 24kg x 6/1:00; 24kg x 9/1:30; 24kg x 12/2:00; 24kg x 3/0:30; 24kg x 6/1:00
2a. pull-ups: bw x 1,2,3,2,1 → switched to lat pulldown on last set: 120x15
2b. bench press: barx10, 95x8, 115x6 / 3
3. kettlebell snatch: 16kg x 8+8 / 5 sets no setting bell down (80/5:00)
*warmed up with light KB work, club swinging and mobility

_________________
-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 Feb 14, 2014 8:28 am 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 184
Location: Atlanta, GA
Thursday 2/13/14
1. deadlift: 180x3, 205x3, 230x3; 245x1, 275x1, 295x1
2. rack pull (#3 pin): 135x5, 185x3, 225x3, 275x3, 295x1
3. long cycle: 16kg x 40/5:00 (@8rpms)
4. med ball abs: 3x15,12,10
*warmed up with Indian club swinging and kettlebells

_________________
-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 Feb 14, 2014 4:33 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 184
Location: Atlanta, GA
Friday 2/14/14
1. long cycle: 24kg x 3/0:30; 24kg x 6/1:00; 24kg x 9/1:30; 24kg x 12/2:00; 24kg x 3/0:30; 24kg x 6/1:00; 24kg x 9/1:30
2a. pull-ups: bw x 1,2,3,2,1 → switched to lat pulldown on last set: 120x15
2b. press: 45x8, 65x6 / 4
3. kettlebell snatch: 16kg x 7+7; 20kg x 7+7; 24kg x 7+7; 20kg x 7+7; 16kg x 7+7 → rest was 15 seconds between sets
*warmed up with Indian clubs and kettlebell 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: Mon Feb 17, 2014 5:49 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 184
Location: Atlanta, GA
Monday, 2/17/14
1. long cycle: 24kg x 6/1:00; 24kg x 9/1:30; 24kg x 12/2:00; 24kg x 3/0:30; 24kg x 6/1:00; 24kg x 9/1:30; 24kg x 12/2:00
2. squat: 135x5, 160x5, 180x5
3. speed deficit deadlift w/chains: 155x3 / 3
4. weighted ab bench: 25x25 / 4
*warmed up with cals, reverse hypers, pulldowns, jump squats, Indian club swinging, kettlebell swings, and light long cycle

_________________
-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 Feb 18, 2014 8:17 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 184
Location: Atlanta, GA
Tuesday, 2/18/14
1. long cycle: 24kg x 6/1:00; 24kg x 9/1:30; 24kg x 12/2:00; 24kg x 3/0:30; 20kg x 7/1:00; 20kg x 11/1:30; 20kg x 14/2:00; 20kg x 4/0:30; 28kg x 5/1:00
2a. pull-up: bw x 1,2,3,2,1 → switched to lat pulldown on last set: 120x12
2b. bench press: barx10, 95x8, 115x6 / 3
3. kettlebell snatch: 16kg x 9+9 / 3 (54 / 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 Feb 21, 2014 5:53 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 184
Location: Atlanta, GA
Friday, 2/21/14
1.long cycle: 24kg x 6/1:00; 24kg x 9/1:30; 24kg x 12/2:00; 20kg x 8/1:00; 20kg x 12/1:30; 20kg x 16/2:00; 24kg x 3/0:30; 20kg x 8/1:00; 16kg x 15/1:30
2a. pull-ups: bw x 1,2,3,2,1 → switched to lat pulldown on last set: 100x15
2b. press: 45x10, 55x8, 65x6 / 3

Thursday, 2/20/14
1. deadlift: 165x5, 190x5, 215x5
2. good morning: 95x10 / 3
3. long cycle: 16kg x 45/5:00 (@9rpms)
4. med ball abs: 3x15,12,10

_________________
-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 Feb 24, 2014 6:20 pm 
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Rabbit
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 184
Location: Atlanta, GA
Monday, 2/24/14
1. long cycle: 24kg x 6/1:00; 24kg x 9/1:30; 24kg x 12/2:00; 20kg x 8/1:00; 20kg x 12/1:30; 20kg x 16/2:00; 16kg x 10/1:00; 16kg x 15/1:30; 16kg x 20/2:00
2. squat: 160x5, 180x3, 200x1
3. speed deficit deadlifts w/ chains: 155x3 / 3
4. pulldown abs: 70x12 / 3

*This starts week 3 of my 8-week prep cycle for the AKA/IUKL FL State Punch Gym Kettlebell Sport Championship. Here we go...

_________________
-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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