Scott's training log and occasional insights...

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Scott Shetler
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Re: Scott's training log and occasional insights...

#106 Postby Scott Shetler » Tue Mar 25, 2014 7:36 pm

Thanks MF! 130-150bpm is VERY low. That's the point. The goal of cardiac development work is to improve cadriovascular efficiency by increasing the heart's stroke volume. It's imperative the left ventrical fill completely before ejection in order to get the appropriate response. If you are interested, look into Joel Jamieson's work - he is the MASTER at energy systems development. His Ultimate MMA book is applicable to preparation outside of the fight sports. It's fantastic!

Tuesday 3/25/14
1. long cycle: 20kg x 8/1:00, 24/3:00, 40/5:00
2a. bench press: 130x5, 150x3, 165x1
2b. seated row: 90x10 / 6 sets
3a. pushdown: 50x10 / 3
3b. db curls: 30x10 / 3
3c. laterals: 15x10 / 3

Monday 3/24/14
1. long cycle: 20kg x 16/2:00, 24/3:00, 32/4:00; 16kg x 16/2:00, 24/3:00, 32/4:00
2. squat: 165x5, 185x3, 210x1
3a. pulldown: 100x10 / 3
3b. weighted abs: 35x15 / 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

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Scott Shetler
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Re: Scott's training log and occasional insights...

#107 Postby Scott Shetler » Thu Mar 27, 2014 7:54 pm

Thursday 3/27/14
1. deadlift: 200x5, 225x3, 250x1; 275x1, 315x1, 365x1, 380x1
2a. pulldown: 100x10 / 3
2b. weighted abs: 35x20 / 3
3. rolling thunder: worked up to 130 x right and left hands (left broke ground but couldn’t lock out); hit 125 for a back off on each
4. hub lift: 25 x r and l; 20 x r and l / 3
5. COC grippers: a bunch with the trainer model
-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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Re: Scott's training log and occasional insights...

#108 Postby Kora » Thu Mar 27, 2014 8:09 pm

Scott Shetler wrote:Thursday 3/27/14
3. rolling thunder: worked up to 130 x right and left hands (left broke ground but couldn’t lock out); hit 125 for a back off on each


Now there is a lift that makes me a little sentimental. It's been a long time so I've attempted rolling thunders or even talked with someone that knows what it is. Nice.

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Re: Scott's training log and occasional insights...

#109 Postby Mini Forklift Ⓥ » Fri Mar 28, 2014 2:47 am

Wow, I remember those from when I used to PT years back. Tough exercise.

I hate to admit it Scott but #5 made me chuckle. Have a great weekend mate whatever you are up to MF.
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Re: Scott's training log and occasional insights...

#110 Postby Scott Shetler » Mon Mar 31, 2014 3:38 pm

Thanks Kora! It's a tough lift for sure!

MF NICE!!! But it should be C.O.C. - for Captains of Crush! But again, NICE! Hahahaha!


Last couple... This week is my taper into the FL State Kettlebell Sport Championships on Saturday 4/5. I'm hoping to hit 75 reps with the 20kg bells in the clean & jerk. Time to do it!!!

Monday 3/31/14-taper week
1. long cycle: 20kg x 48 / 6:00 @ 8RPMs; 16kg x 24 / 3:00 @ 8RPMs
2. squat: bar x 5,. 95x3, 115x3, 135x3
3. weighted abs: 35x15 / 3
4. running x 20:00 of run to HR hit 160-165bpm, walk to HR came down to 130bpm avg HR=146bpm

Friday 3/28/14 - Test Day!
1. long cycle: 20kg x 62/8:00 -- PR! (breakdown was 8,8,8,8,8,7,7,8 RPMS)
2. bike x 15:00
-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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Re: Scott's training log and occasional insights...

#111 Postby Scott Shetler » Wed Apr 02, 2014 11:57 am

Last couple of sessions, this is my taper week going into Saturday's FL State Kettlebell Sport meet!

Monday 3/31/14-taper week
1. long cycle: 20kg x 48 / 6:00 @ 8RPMs; 16kg x 24 / 3:00 @ 8RPMs
2. squat: bar x 5,. 95x3, 115x3, 135x3
3. weighted abs: 35x15 / 3
4. running x 20:00 of run to HR hit 160-165bpm, walk to HR came down to 130bpm avg HR=146bpm

Wednesday 4/2/14-still tapering for Saturday’s meet
1. long cycle: 20kg x 40 / 5:00 @ 8RPMs
2. deadlift: 115x3, 135x3, 155x3
3. pulldown abs: 3x10
*Today is my last training session before Saturday’s meet. I will do a few light sets on Friday probably 16kg x 3:00, 18kg x 2:00, 20kg x 1:00 just to ramp up for Saturday a little and possibly a short run of 10-15 minutes. I’m not a fan of two full days off before a kettlebell sport meet. Powerlifting is different and I always did my best with a 50% squat/bench on Monday of the meet week, and doing my first 3 sets of warm ups in squat and bench on Thursday, and all of my warm ups in squat and bench on Friday prior to a Saturday meet. This woke the CNS up and got me prepped well for the meet. I weighed 185 lbs this morning, I need to be 187 or under on Saturday so I’m good to go there. All in all this has been a much better training cycle. Last year for the 8 week prep cycle I worked at 6-7 RPMs with the 20kgs and got a 67 reps in 10:00 result. This year I’ve been working 8-9 RPMs with the 20kgs and am hoping for 75+! Here we go! Road trip down to Sarasota tomorrow….
-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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Re: Scott's training log and occasional insights...

#112 Postby C.O. » Wed Apr 02, 2014 2:27 pm

Nice, still kicking your own ass i see, great stuff!

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Re: Scott's training log and occasional insights...

#113 Postby Scott Shetler » Fri Apr 04, 2014 10:32 pm

Thanks C.O.!!

Friday 4/4/14-taper and weigh ins
1. long cycle: 16kg x 24 / 3:00; 18kg x 16 / 2:00; 20kg x 8 / 1:00
2. running and various calisthenics to make weight x 30:00
weighed in at: 84.7kg → lifting tomorrow morning at the Punch Gym Sarasota Kettlebell Sport Championships, goal is 75 with the 20kg bells in long cycle in the 85kg division!
-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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Re: Scott's training log and occasional insights...

#114 Postby Scott Shetler » Tue Apr 08, 2014 6:28 pm

Saturday, 4/5/14 - Punch Gym Sarasota, FL Kettlebell Sport Championship
I competed in the long cycle (2-kettlebell clean & jerk) with the 20kg bells, and made the 85kg weight class. I tied my competition best of 67 reps in 10:00 (we are not allowed to set the bells down in competition and you get 10:00 to do as many reps as possible). This was enough to win my division as well as the best long cycle lifter overall title. This is two years in a row for this competition! Great day!

Sunday, 4/6/14 - I taught an Indian Club training workshop for 3 hours on Nokomis Beach.

Tuesday, 4/8/14 - back to training! Goals now are to move up to the 24kg kettlebell class, and to prep for the July Naturally Fit SuperShow in Austin, TX. I will be competing on the Plantbuilt powerlifting team and competing in the deadlift only, as it will be too difficult to train bench and squat with the long cycle kettlebell training.

warmed up with joint mobility, Indian club swinging, reverse hypers, lat pulldowns, and light long cycle work

1. long cycle: 16kg x 28 / 4:00; 20kg x 18 / 3:00; 24kg x 12 / 2:00; 28kg x 6 / 1:00
2a. bench press: 110x3, 130x3, 145x3, 95x10
2b. seated row: 100x10 / 5
3a. pushdowns: 50x12 / 3
3b. laterals: 15x12 / 3
4a. neck harness: 3x10
4b. med. ball abs: 3x12/12/12
*cardiac development training: run until HR hits 150bpm, walk until HR hits 130bpm x 30:00 - avg. HR = 141 bpm
-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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Re: Scott's training log and occasional insights...

#115 Postby Scott Shetler » Mon Apr 14, 2014 4:41 pm

Monday, 4/14/14
1. speed deadlift w/ chains: 165x2 / 5 sets
2. long cycle: 16kg x 14 / 2:00, 20kg x 14 / 2:00, 24kg x 12 / 2:00, 28kg x 6 / 1:00
3. 1-arm long cycle: 32kg x 5+5
4. squat: 130x5, 150x5, 170x5
5. accessory work: GHR, shrugs, DB hammer curls, weighted abs x 3 sets → hit the humb lift for 25 lbs x 3 on right and left arm, finished with the C.O.C. grippers, trainer x 5, #1 x full close right and left, #2 by half close right and left, trainer x 10

Friday, 4/11/14
1. long cycle (2-kettlebell clean & jerk): 24kg x 32/5:00 (6,6,6,6,8 rpms) PR!!
2a. close grip bench press: 95x10 / 3
2b. seated row: 100x12 / 3
3a. pushdown: 3x15
3b. laterals: 3x12
*prowler sprints + 50lbs x 10 -- HR max = 171 bpm, HR avg over 10:00 = 141 bpm

Thursday, 4/10/14
1. squat: 140x3, 160x3, 180x3
2. deadlift: 195x3, 220x3, 250x3; 295x1, 335x1
3. multi-grip chins (3 different grips-palms over, palms under, palms under close): BWx3/3/3, 2/2/2, 2/2/2
4. kettlebell snatch: 16kg x 40+40 / 5:00
5. accessory work: ab coaster, shrugs, DB curls x 3 sets and worked the Rolling Thunder to 125 each hand then 115 x each hand twice
-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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Re: Scott's training log and occasional insights...

#116 Postby Scott Shetler » Mon Apr 14, 2014 4:42 pm

Be sure to check out my first blog article on the Team Plantbuilt website!!!

http://www.plantbuilt.com/back-basics-f ... nutrition/
-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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Re: Scott's training log and occasional insights...

#117 Postby Scott Shetler » Tue Apr 15, 2014 2:49 pm

Tuesday, 4/15/13
1. bench press: 105x5, 120x5, 135x5
2. future method bench press w/ light bands: 185x3, 205x2, 225x1, 245x1
3. long cycle: 20kg x 21/3:00, 16kg x 24/3:00
4a. barbell extensions: barx10, 55x8, 65x6 / 2
4b. seated rows: 100x12 / 4
5a. pushdowns: 3x15
5b. pulldowns: 3x10
6. laterals: 3x12
-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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Re: Scott's training log and occasional insights...

#118 Postby Scott Shetler » Mon Apr 21, 2014 3:19 pm

Last few... After a 7 year layoff from powerlifting I'm going to test the big 3 this week in order to get an idea as to whether or not I will compete in full meet or just the deadlift in July with Team Plantbuilt in Austin, TX. If I'm looking like I could potentially go 405-425 squat, 275-300 bench, and 425-455 deadlift at 181-198 lb weight class I'll do the full meet, if not I'm going to go deadlift only. We'll see!

Monday, 4/21/14 - testing the power lifts this week (M=squat, Tu=bench, Th=deadlift)
1. squat: 150x5, 170x3, 190x1; 205x1, 225x1, 245x1, 275x1, 300x1, 315x1, 335x1
2. GHR: bw x 10, 25x8 / 2 sets
3a. weighted abs: 3x15
3b. reverse hypers: 3x12

Friday, 4/18/14
1. close grip bench press w/ chains: 95x5 / 5 sets
2. 3-board press: 135x5, 155x3 / 3 sets
3. long cycle: 24kg x 10 / 2:00, x 8 / 1:00, x 5 / 0:30
4. pulldown: 5x6-12
5a. pushdown: 3x15
5b. bent over lateral: 3x10

Thursday, 4/17/14
1. deadlift: 180x5, 205x5, 235x5
2. goodmorning: 95x5, 115x5, 135x5 / 2 sets
3a. barbell row: 135x8 / 3 sets
3b. pulldown abs: 3x15
4a. hammer curls: 3x6-8
4b. side bend: 3x10
5. kb snatch: 24kg x 5+5/4+4/3+3/2+2/1+1
-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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Re: Scott's training log and occasional insights...

#119 Postby Scott Shetler » Tue Apr 22, 2014 4:48 pm

It's my least favorite lift for a reason.... :evil:

Tuesday, 4/22/14 - bench press test
1. bench press: 120x5, 135x3, 150x1; 185x1, 205x1, 215x1, 225x1, 205x1
2a. incline dumbbell bench press: 35x15 / 3
2b. lat pulldown: 100x15,12,10,10
3a. pushdown: 3x10-15
3b. db curls: 3x10
3c. bent over laterals: 3x10
-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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Re: Scott's training log and occasional insights...

#120 Postby Scott Shetler » Thu Apr 24, 2014 4:56 pm

Thursday, 4/24/14 - deadlift test
1. deadlift: 205x5, 235x3, 260x1; 295x1, 350x1, 385x1
2. bent over barbell row: 135x6 / 4 sets
3a. reverse sit-up: 3x10
3b. side bend: 3x10
-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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