Scott's training log and occasional insights...
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- Scott Shetler
- Manatee
- Posts: 222
- Age: 42
- Joined: Wed Jun 12, 2013 9:30 am
- Location: Atlanta, GA
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Re: Scott's training log and occasional insights...
Tuesday, 2/25/14
1. long cycle: 24kg x 6/1:00; 24kg x 9/1:30; 24kg x 12/2:00; 20kg x 20/2:30; 20kg x 8/1:00; 20kg x 12/1:30; 16kg x 20/2:00
2a. pull-up: bw x 1,2,3,2,1 → switched to lat pulldown on last set: 100x15
2b. bench press: barx10, 95x8, 115x6 / 3
3. kettlebell snatch: 16kg x 8+8 / 3 (48 / 3:00)
1. long cycle: 24kg x 6/1:00; 24kg x 9/1:30; 24kg x 12/2:00; 20kg x 20/2:30; 20kg x 8/1:00; 20kg x 12/1:30; 16kg x 20/2:00
2a. pull-up: bw x 1,2,3,2,1 → switched to lat pulldown on last set: 100x15
2b. bench press: barx10, 95x8, 115x6 / 3
3. kettlebell snatch: 16kg x 8+8 / 3 (48 / 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
“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
- Scott Shetler
- Manatee
- Posts: 222
- Age: 42
- Joined: Wed Jun 12, 2013 9:30 am
- Location: Atlanta, GA
- Contact:
Re: Scott's training log and occasional insights...
Thursday, 2/27/14
1. deadlift: 190x5, 215x3, 240x1; 275x1, 315x1, 335x1, 365x1
2. pull-ups: bw x 30 reps done in ladder sets of 3,2,1 or 2,1 supersetted w/ deadlifts
3. kettlebell snatch: 16kg x 11+11/1:00, 20kg x 10=10/1:00, 24kg x 9+9/1:00, 20kg x 10+10/1:00, 16kg x 10+10/1:00 → rest was 0:15 between each set
4a. rolling thunder handle deadlift: 90x1 (L&R), 115x1 (L&R), 125x1 (R only I had to spot the left hand)
4b. med ball abs: 3x15,12,10
1. deadlift: 190x5, 215x3, 240x1; 275x1, 315x1, 335x1, 365x1
2. pull-ups: bw x 30 reps done in ladder sets of 3,2,1 or 2,1 supersetted w/ deadlifts
3. kettlebell snatch: 16kg x 11+11/1:00, 20kg x 10=10/1:00, 24kg x 9+9/1:00, 20kg x 10+10/1:00, 16kg x 10+10/1:00 → rest was 0:15 between each set
4a. rolling thunder handle deadlift: 90x1 (L&R), 115x1 (L&R), 125x1 (R only I had to spot the left hand)
4b. 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
“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
- Scott Shetler
- Manatee
- Posts: 222
- Age: 42
- Joined: Wed Jun 12, 2013 9:30 am
- Location: Atlanta, GA
- Contact:
Re: Scott's training log and occasional insights...
Friday, 2/28/14
1. long cycle: 24kg x 8/1:00, 20kg x 9/1:00, 16kg x 11/1:00, 24kg x 9/1:00, 20kg x 10/1:00, 16kg x 10/1:00, 24kg x 8/1:00, 20kg x 9/1:00, 16kg x 10/1:00 → rest was 1:00 between sets
*warmed up with GHRs, pulldowns, and kettlebell clean & presses
1. long cycle: 24kg x 8/1:00, 20kg x 9/1:00, 16kg x 11/1:00, 24kg x 9/1:00, 20kg x 10/1:00, 16kg x 10/1:00, 24kg x 8/1:00, 20kg x 9/1:00, 16kg x 10/1:00 → rest was 1:00 between sets
*warmed up with GHRs, pulldowns, and kettlebell clean & presses
-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
“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
- Scott Shetler
- Manatee
- Posts: 222
- Age: 42
- Joined: Wed Jun 12, 2013 9:30 am
- Location: Atlanta, GA
- Contact:
Re: Scott's training log and occasional insights...
This is the 4th week of my training cycle, so I am deloading on accessory work and testing my kettlebell work at the end of the week.
Monday, 3/3/14
1. long cycle: 24kg x 6/1:00, 20kg x 18/2:00, 16kg x 30/3:00
2. squat: 125x5 / 2
3. pulldown abs: 50x15 / 2
Monday, 3/3/14
1. long cycle: 24kg x 6/1:00, 20kg x 18/2:00, 16kg x 30/3:00
2. squat: 125x5 / 2
3. pulldown abs: 50x15 / 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
“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
- Scott Shetler
- Manatee
- Posts: 222
- Age: 42
- Joined: Wed Jun 12, 2013 9:30 am
- Location: Atlanta, GA
- Contact:
Re: Scott's training log and occasional insights...
Tuesday, 3/4/14 -- still deloading this week
1. long cycle: 20kg x 8/1:00, 20kg x 18/2:00, 16kg x 30/3:00, 20kg x 11/1:00
2a. pull-up: bwx1,2,2,1 → switch to lat pulldown: 100x10
2b. bench press: bar x 10, 95x6 / 2
1. long cycle: 20kg x 8/1:00, 20kg x 18/2:00, 16kg x 30/3:00, 20kg x 11/1:00
2a. pull-up: bwx1,2,2,1 → switch to lat pulldown: 100x10
2b. bench press: bar x 10, 95x6 / 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
“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
- Scott Shetler
- Manatee
- Posts: 222
- Age: 42
- Joined: Wed Jun 12, 2013 9:30 am
- Location: Atlanta, GA
- Contact:
Re: Scott's training log and occasional insights...
Thursday, 3/6/14 -- still deloading this week
1. deadlift: barx10, 95x10, 115x10, 135x5, 155x5 / 2
2. pull-ups: bwx4 / 3
3. kettlebell snatch: 16kg x 13+13 / 1:00, 20kg x 12+12 / 1:00, 24kg x 11+11 / 1:00, 20kg x 11+11 / 1:00, 16kg x 12+12 / 1:00 → rest was 0:15 between each set. This was killer!
4. rolling thunder: 90xR+L, 115xR+L, 125xR+L, 90x3ea. R+L
1. deadlift: barx10, 95x10, 115x10, 135x5, 155x5 / 2
2. pull-ups: bwx4 / 3
3. kettlebell snatch: 16kg x 13+13 / 1:00, 20kg x 12+12 / 1:00, 24kg x 11+11 / 1:00, 20kg x 11+11 / 1:00, 16kg x 12+12 / 1:00 → rest was 0:15 between each set. This was killer!
4. rolling thunder: 90xR+L, 115xR+L, 125xR+L, 90x3ea. R+L
-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
“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
- Scott Shetler
- Manatee
- Posts: 222
- Age: 42
- Joined: Wed Jun 12, 2013 9:30 am
- Location: Atlanta, GA
- Contact:
Re: Scott's training log and occasional insights...
Friday, 3/7/14 -- last day of deload and I decided to test the kettlebell long cycle event
1. long cycle: 20kg x 8,8,8,8,8,8 = 48/6:00; 16kg x 10,10,10 = 30/3:00
*also did some reverse hypers and lat pulldowns.
Here are videos of the test sets:
20kg 6:00 set
[youtube]https://www.youtube.com/watch?v=yNSuYTPHbGw[/youtube]
16kg 3:00 set
[youtube]https://www.youtube.com/watch?v=KqoHp9-oz1Q[/youtube]
*I must be doing something wrong with the videos, I can't get them to embed! Sorry!
1. long cycle: 20kg x 8,8,8,8,8,8 = 48/6:00; 16kg x 10,10,10 = 30/3:00
*also did some reverse hypers and lat pulldowns.
Here are videos of the test sets:
20kg 6:00 set
[youtube]https://www.youtube.com/watch?v=yNSuYTPHbGw[/youtube]
16kg 3:00 set
[youtube]https://www.youtube.com/watch?v=KqoHp9-oz1Q[/youtube]
*I must be doing something wrong with the videos, I can't get them to embed! Sorry!
-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
“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
- Scott Shetler
- Manatee
- Posts: 222
- Age: 42
- Joined: Wed Jun 12, 2013 9:30 am
- Location: Atlanta, GA
- Contact:
Re: Scott's training log and occasional insights...
Monday, 3/10/14
1. long cycle: 20kg x 9/1:00, 18/2:00, 27/3:00; 16kg x 11/1:00, 22/2:00
GPP work
-ab bench: 35x20 / 3
-lat pulldown: 100x10 / 3
-press: 45x10 / 3
1. long cycle: 20kg x 9/1:00, 18/2:00, 27/3:00; 16kg x 11/1:00, 22/2:00
GPP work
-ab bench: 35x20 / 3
-lat pulldown: 100x10 / 3
-press: 45x10 / 3
-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
“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
Re: Scott's training log and occasional insights...
awesome consistency mate!
"iam the strongest one! iam the viking!" - jon pall sigmarsson
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com
- Scott Shetler
- Manatee
- Posts: 222
- Age: 42
- Joined: Wed Jun 12, 2013 9:30 am
- Location: Atlanta, GA
- Contact:
Re: Scott's training log and occasional insights...
Thanks man!
Tuesday, 3/11/14
1. long cycle: 20kg x 9/1:00, 18/2:00, 27/3:00; 16kg x 9/1:00, 18/2:00, 27/3:00
Cardiac Development Training: ran until heart rate got to 150bpm then walked until heart rate got to 130bpm and repeated for 24:00. Avg. HR was 139bpm.
Tuesday, 3/11/14
1. long cycle: 20kg x 9/1:00, 18/2:00, 27/3:00; 16kg x 9/1:00, 18/2:00, 27/3:00
Cardiac Development Training: ran until heart rate got to 150bpm then walked until heart rate got to 130bpm and repeated for 24:00. Avg. HR was 139bpm.
-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
“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
- Scott Shetler
- Manatee
- Posts: 222
- Age: 42
- Joined: Wed Jun 12, 2013 9:30 am
- Location: Atlanta, GA
- Contact:
Re: Scott's training log and occasional insights...
Thursday, 3/13/14
1. squat: 155x3, 175x3, 200x3
2. deadlift: 185x3, 210x3, 240x3, 275x1, 300x1
3. pull-ups: sets of 3-4 with each set of deads = 29 reps total
4. kettlebell snatch: ladder 1-16kgx11+11/1:00, 20kgx10+10/1:00, 24kgx9+9/1:00; ladder 2-16kgx10+10/1:00, 20kgx9+9/1:00, 24kgx8+8/1:00; finisher-20kgx10+10,10+10/2:00
*did lots of GHRs and pulldowns to warm up...
1. squat: 155x3, 175x3, 200x3
2. deadlift: 185x3, 210x3, 240x3, 275x1, 300x1
3. pull-ups: sets of 3-4 with each set of deads = 29 reps total
4. kettlebell snatch: ladder 1-16kgx11+11/1:00, 20kgx10+10/1:00, 24kgx9+9/1:00; ladder 2-16kgx10+10/1:00, 20kgx9+9/1:00, 24kgx8+8/1:00; finisher-20kgx10+10,10+10/2:00
*did lots of GHRs and pulldowns to warm up...
-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
“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
- Scott Shetler
- Manatee
- Posts: 222
- Age: 42
- Joined: Wed Jun 12, 2013 9:30 am
- Location: Atlanta, GA
- Contact:
Re: Scott's training log and occasional insights...
Friday, 3/14/14
1. long cycle: 24kg x 6,6,6,6,6 = 30 / 5:00 PR
Cardiac Development Training: ran until heart rate got to 150bpm then walked until heart rate got to 130bpm and repeated for 21:00. Avg. HR was 141bpm.
1. long cycle: 24kg x 6,6,6,6,6 = 30 / 5:00 PR
Cardiac Development Training: ran until heart rate got to 150bpm then walked until heart rate got to 130bpm and repeated for 21:00. Avg. HR was 141bpm.
-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
“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
- Scott Shetler
- Manatee
- Posts: 222
- Age: 42
- Joined: Wed Jun 12, 2013 9:30 am
- Location: Atlanta, GA
- Contact:
Re: Scott's training log and occasional insights...
Tuesday, 3/18/14
1. long cycle: 20kg x 9/1:00, 18/2:00, 24/3:00; 16kg x 9/1:00, 18/2:00, 24/3:00
2a. bench press: 115x5, 130x5, 150x3
2b. seated row: 100x8 / 6 sets
3a. pushdowns: 3x10
3b. curls: 3x10
3c. laterals: 3x10
Monday, 3/17/14 - or the day the 24kg kettlebells had me for lunch…
1. long cycle: 24kg x 6,6,6 = 18/3:00, 20kg x 8,8,8 = 24/3:00, 16kg x 9,9,9 = 27/3:00
2a. squat: 145x5, 165x5, 185x5
2b. pulldown: 100x8 / 6 sets
3a. GHR: bw x 8 / 3 sets
3b. pulldown abs: 50x15 / 3 sets
1. long cycle: 20kg x 9/1:00, 18/2:00, 24/3:00; 16kg x 9/1:00, 18/2:00, 24/3:00
2a. bench press: 115x5, 130x5, 150x3
2b. seated row: 100x8 / 6 sets
3a. pushdowns: 3x10
3b. curls: 3x10
3c. laterals: 3x10
Monday, 3/17/14 - or the day the 24kg kettlebells had me for lunch…
1. long cycle: 24kg x 6,6,6 = 18/3:00, 20kg x 8,8,8 = 24/3:00, 16kg x 9,9,9 = 27/3:00
2a. squat: 145x5, 165x5, 185x5
2b. pulldown: 100x8 / 6 sets
3a. GHR: bw x 8 / 3 sets
3b. pulldown abs: 50x15 / 3 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
“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
- Scott Shetler
- Manatee
- Posts: 222
- Age: 42
- Joined: Wed Jun 12, 2013 9:30 am
- Location: Atlanta, GA
- Contact:
Re: Scott's training log and occasional insights...
Friday, 3/21/14
1. long cycle: 20kg x 20/2:00 (10rpms) / 4 sets → rest was 2:00 between each set
2. running x 10:00 steady pace, walk x 3:00
Thursday, 3/20/14
1. deadlift: 170x5, 200x5, 225x5
2. pull-ups: bw x 4 / 5 sets
3. 1-arm kettlebell swing: 32kg x 10+10 / 10 sets; rest = 0:30 between each set
1. long cycle: 20kg x 20/2:00 (10rpms) / 4 sets → rest was 2:00 between each set
2. running x 10:00 steady pace, walk x 3:00
Thursday, 3/20/14
1. deadlift: 170x5, 200x5, 225x5
2. pull-ups: bw x 4 / 5 sets
3. 1-arm kettlebell swing: 32kg x 10+10 / 10 sets; rest = 0:30 between each set
-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
“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
- Mini Forklift Ⓥ
- VBB Moderator, Powerlifter & Ultrarunner
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Re: Scott's training log and occasional insights...
Keep up the good work Scott. What kind of intensity does 150bpm feel like for you when you are doing your cardio?
Hope you have a great weekend MF.
Hope you have a great weekend MF.
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