Scott's training log and occasional insights...

[Scott Shetler]

Sunday, 8/31/14 - squat
1. squat: 160x3, 185x3, 210x3; 245x1, 275x1
2. deadlift: 225+chains x 2 / 5 sets
3. front squat: 95x3 / 3 sets
4a. GHR: 3x8
4b. weighted abs: 3x15
5a. reverse hypers: 3x10
5b. reverse sit-up: 3x10

[Scott Shetler]

Monday, 9/2/14 - bench
1. bench press: 115x3, 130x3, 145x3; 175x1, 190x1
2. 3-board press: 155x3, 175x3 / 3
3. pushdown: 50x10 / 6
4. chins: 3x6
5. seated row: 100x10 / 3
6. laterals: 5x8-12
7. DB curls: 5x6-12

[Crystal]

Much better with day-at-a time updates! Training looks like its going really well. Awesome.

[Scott Shetler]

Getting caught up so here are the last 3 days of training (sorry Crystal!)

Cycle 2
Week 2
Monday, 9/8/14 - squat
1. squat: 150x5, 175x5, 200x5
2. deadlift w/ chains: 185x2 / 5
3a. kettlebell goblet squat: 16kg x 8 / 3
3b. GHR: bw x 6 / 3
4a. weighted abs: 35 x 15 / 3
4b. double kettlebell swing: 16kgs x 10 / 3

Week 1
Friday, 9/5/14 - bench
1. close grip bench press w/ chains: 95x3 / 5
2. dumbbell bench press: 40x14,12,10
3. press: 4x6-8
4. chins: 20 reps
5. pulldowns: 3x8-12
6. laterals: 3x10-12
7. pushdown: 3x10-12
8. db curl: 3x8-10

Thursday, 9/4/14 - deadlift
1. deadlift: 215x3, 245x3, 275x3; 315x1, 335x1
2. box squat w/ chains: 185x2 / 5
3. stiff leg sumo deadlift: 185x3 / 3
4. 45 degree back raise: 4x8
5. pulldown abs: 4x20

[Scott Shetler]

Playing catch up as usual! Finished last week's workouts, nothing worth reporting it was an 85% fairly easy week.

Monday, 9/15/14
1. squat: 175x5, 200x3, 220x7
2. double kettlebell front squat: 2x5
3. GHR: 3x6-10
4. weighted abs: 3x15-25
*conditioning: kettlebell snatch + prowler sprint x 20yds x 6 sets -- KB snatches went 10/8/6/4/2/2 and done prior to each prowler sprint.

[Scott Shetler]

Week 3 - end of this current cycle - deload next week!

Friday, 9/19/14-long cycle
long cycle: 24kg x 10 / 2:00, 20kg x 12 / 2:00, 16kg x 14 / 2:00
close grip bench press: 120x3 / 3
chins x 21 reps
pushdowns: 3x10-12
DB curls: 3x8-10
2-way delts: 3x6-8 ea.
running x 20:00 of intervals walk/run

Thursday, 9/18/14-deadlift
230x5, 260x3, 290x1; 315x1, 335x1
45 degree back raise: 3x8
shrugs: 3x10
GHR sit-up: 3x8

Tuesday, 9/16/14-bench
bench press: 120x5, 135x3, 150x10
chins x 20 reps
incline DB bench: 3x10-12
lat pulldown: 3x10-12
flat DB flyes: 2x12-15
seated row: 2x12-15
long cycle: 24kg x 4, 20kg x 4, 16kg x 5 / 3 sets

Monday, 9/15/14-squat
squat: 175x5, 200x3, 220x7
2-KB front squat: 2x5
GHR: 3x6-10
weighted ab bench: 3x15-25
KB snatch & prowler sprints x 6 (snatch then sprint repeat)

[Scott Shetler]

Deload week this week!

Monday, 9/22/14-squat
squat: 145x5
ghr: 2x8
weighted ab bench: 2x15
2-arm KB swing w/ 20yd prowler sprint x 6

[Scott Shetler]

Week 4 - de-load
Friday, 9/26/14-bench accessory
close grip bench press: 110x5 / 3
chins x 16 reps
press: 2x6
pulldown: 3x8
lateral raise/rear delt raise combo: 2x10/8,8/8
DB curl: 2x8

Thursday, 9/25/14 - deadlift
deadlift: 135x5, 155x5, 180x5
straight leg sumo deadlift: 135x5 / 2
barbell row: 2x8
shrugs: 2x10
GHR sit-up: 2x8

Tuesday, 9/23/14-bench press
bench press: 85x5, 95x5, 110x5
chins x 18 reps
DB bench press: 3x10,8,6
chest-supported row: 3x10,8,6
pushdown: 3x10
band face pull: 3x10
sled dragging: 40yd fwd walk w/ press; 40yd bkwd walk w/ row x 3 ea.

Monday, 9/22/14-squat
squat: 145x5
ghr: 2x8
weighted ab bench: 2x15
2-arm KB swing w/ 20yd prowler sprint x 6

[Scott Shetler]

9 Months out from 6/6/15 Austin, TX Plantbuilt Team Competition

Cycle 1:9

Monday, 9/29/14 - squat
BW - 194.8 lbs
squat: 170x3, 195x3, 220x3; 245x1, 275x3
manta ray squat: 145x8 / 2 sets
GHR: 4x10
reverse sit-up: 4x10

[Scott Shetler]

Tuesday, 9/30/14 - bench press
bench press: 125x3, 145x3, 160x3; 185x3
board press work: 4-board - 185x3; 3-board - 205x1; 2-board - 225x1
floor press: 95x8 / 2 sets, 115x6 / 2 sets
chins x 20 reps
seated row: 4x10-12
JM press: 4x8
barbell curl: 4x8

[Crystal]

Uhg, it can't be only 9 months out from Austin, TX Plantbuilt 2015! That is too soon!!

[Scott Shetler]

Yeah right!??! Awesome they bumped the date up by almost two months. The cool thing is that cuts 2 months out of Giacomo's bulking diet so he'll be back to his zoned out lethargic carb depleted self before you know it! I can't handle this well-fed and alert Giacomo! Hahahaha!!!!

Friday, 10/3/14 - bench press accessory
close grip bench press: 110x5 / 5 sets
press: 65x10, 75x8, 85x6, 95x4, 65x8
chins x 39 reps
pushdown: 3x15
dumbbell hammer curl: 3x8-10
lateral raise / bent over lateral raise combo: 3x6-8 ea.

Thursday, 10/2/14 - deadlift
deadlift: 210x3, 240x3, 270x3; 315x1, 335x1
straight leg sumo deadlift: 185x5 / 2 sets
t-bar row on grappler: 3x8-10
lat pulldown: 3x12
shrug: 3x12
weighted ab curl: 3x20

[Crystal]

Yeah, not only is Giacomo well-fed and alert, but he's growing out his beard! It will be much easier to taunt him when he is depleated and hairless, makes him look like an infant w/o it.

[Scott Shetler]

Don't kick the baby!

[Crystal]