Scott's training log and occasional insights...

[Scott Shetler]

Hahahahahahahaha!!!!!!!!!!!!!!!!!!!!!!!!

Monday, 10/6/14 - squat
squat: 160x5, 185x5, 210x5
GHR: 3x10
reverse sit-up: 3x10

[Scott Shetler]

Tuesday, 10/7/14 - bench press
bench press: 115x5, 135x5, 155x5; 95x8 / 2 sets
pulldowns: 100 x 8,8,8,6,6,6,6,6,10,10
pushdown: 3x15
DB curl: 3x10-12
laterals: 3x10

[Crystal]

I still don't know about those bicep curls

[Scott Shetler]

Get your TIX to the gun show and you'll know all about em'! BOOM! ahahahahaha!!!

Week 4 - deload - bw = 188-192lbs. (it’s been fluctuating a bit)
So, big news, since the NF Games in Austin, TX will be holding a kettlebell sport meet I will be the captain of Team Plantbuilt’s first ever kettlebell sport team. Right now we have 5-6 vegan kettlebells sport lifters that will be competing. I will continue to push my powerlifts, particularly the deadlift, as best as I possibly can while getting back up to speed with my kettlebell lifting which I haven’t pushed since April, 2014. Thursday and Friday of this week were just to start getting some of the KB lifts back up and going and so far shoulder is feeling ok with it.

Monday, 10/20/14 - squat deload
squat: 145x5, 170x3, 195x1
pause squat: 145x3 w/ 2sec. pause / 2 sets
deadlift: 155+chains x 3 / 2 sets
ghr x 3 sets
weighted abs x 3 sets

Tuesday, 10/21/14 - bench press deload
bench press: 110x5, 125x3, 145x1
bench press w/ ram: 145x12, 125x15, 110x20
chins x 18 reps
pushdowns x 3 sets
curls x 3 sets
laterals x 3 sets

Thursday, 10/23/14 - deadlift deload + kettlebell sport lift intro
long cycle (2-KB clean & jerk): 16kg x 5, 20kg x 3, 24kg x 3 / 3 sets - NBL = 33, volume = 1,272kg
deadlift: 180x5, 210x3, 240x1
pulldowns: 3 sets
rows: 3 sets
weighted abs: 3 sets
running x 20:00 - run to 150bpm, walk to 130bpm - avg. HR = 139bpm

Friday, 10/24/14 - long cycle & press
long cycle: 16kg x 7,7,7,7,9,10 / 6:00 - NBL = 47, volume = 1,504kg
press: 75x5, 90x3, 100x1
pulldowns: 3 sets
pushdowns: 3 sets
curls: 3 sets
running x 21:30 - run to 150bpm, walk to 130bpm - avg. HR = 141bpm

[Crystal]

Traitor.

[Scott Shetler]

Talk to Giacomo!

[Scott Shetler]

Monday, 10/27/14 - squat
long cycle: 16kg x 14 / 2:00, 20kg x 6 / 1:00, 24kg x 4 / 0:30, 20kg x 6 / 1:00, 16kg x 18 / 2:00 - NBL = 48, volume = 1,696kg
squat: 155x3, 175x3, 200x3
weighted abs: 3x20
running x 18:00

[Crystal]

Giacomo is just trying to break up the powerlifters so they can't gang up on him again

[Scott Shetler]

It's backfiring, now he'll have powerlifters AND kettlebell lifters ganging up on him!

[Scott Shetler]

Getting caught up on the log....

Cycle 2:9
Week 2
BW = 189.5lbs.
Tuesday, 11/4/14 - long cycle & bench
long cycle: 16kg x 50 (10rpms) / 5:00, NBL=50, Volume=1,600kg
bench press: 105x5, 120x5, 135x5
rows: 6 sets
pushdowns, curls, laterals x 3 sets
running x 20:00

Monday, 11/3/14 - long cycle & squat
long cycle: 16kgx18/2:30, 20kgx11/1:30, 24kgx7/1:00, 16kgx24/3:00 - NBL=60, Volume=2,120kg
squat: 145x3, 165x3, 185x3
GHR: 3 sets
weighted abs: 3 sets
pulldowns: 3 sets

Week 1
BW = 191.5 lbs.
Friday, 10/31/14 - long cycle
long cycle: 16kg x 48 (6,6,6,6,7,7,10) / 7:00 - NBL=48, Volume=1,536kg
1-arm jerk: 16kgx5, 24kgx3, 32kgx1 / 3 sets
lat pulldowns: 3 sets
running x 25:00

Thursday, 10/30/14 - deadlift
long cycle (light / technique sets): 12kg x 5, 16kg x 3, 20kg x 1 / 3 sets - volume = 768kg
deadlift: 215x3, 250x3, 280x3
rack pull #3 pin: 295x1, 315x1, 335x1
pull-ups x 28 reps
kettlebell snatch: 16kg x 40+40 / 5:00

Tuesday, 10/28/14 - long cycle & bench
long cycle: 16kg x 44 (7,8,9,9,11) / 5:00 - NBL = 44, volume = 1,408kg
bench press: 110x3, 130x3, 145x3, 95x15
rows: 5x10, 1x15
curls / pushdowns / laterals x 3 sets

[Scott Shetler]

Thursday, 11/6/14 - deadlift
deadlift: 200x5, 235x5, 265x5
pull-ups (3-different grips) x 35 reps
reverse hypers: 3x10
sit-ups: 3x25
kettlebell snatch: 16kg x 32+32 (64 reps total) / 4:00

[Scott Shetler]

Friday, 11/7/14 - long cycle
long cycle: 16kg x 7,7,7,7,7,7,7,7,7,10 = 73 / 10:00 - NBL=73, Volume=2,336kgs
running x 23:00

[Crystal]

Running now? Awesome.

[Scott Shetler]

Yep - kettlebell sport is a power endurance sport. I'm REALLY lacking on the endurance stuff!

Tuesday, 11/11/14 - long cycle & upper body
long cycle: 16kg x 33 / 3:00 (11rpm), 16kg x 12 / 1:00, 16kg x 12 / 1:00
lat pulldown: 3x10
bench press: 3x10
seated row: 3x12
pushdown: 3x8-10
db curl: 3x6-8
running x 15:00 - hard intervals

Monday, 11/10/14 - long cycle & deadlift
dynamic effort deadlift w/ chains: 225x2 / 2 sets, 275x1 / 2 sets, 315x1 / 2 sets
long cycle: 24kg x 6 / 1:00, 20kg x 12 / 2:00, 16kg x 18 / 3:00, 24kg x 5 / 0:30, 20kg x 10 / 1:00, 16kg x 18 / 1:30 - NBL=69, Volume=2,560kgs
pulldown: 3x10
GHR: 3x8
GHR sit-up: 3x8

[Scott Shetler]

Week 4
Monday, 11/17/14 - long cycle
long cycle: 24kg x 8, 20kg x 9, 16kg x 10; 24kg x 9, 20kg x 9, 16kg x 10; 24kg x 10, 20kg x 11, 16kg x 12 (rest was 1:00 between sets, and 3:00 between ladders) - NBL=88, Volume=3,480kgs
squat (deload): 95x5, 115x3, 135x1
pulldown: 4x8
weighted abs: 3x15

Week 3
Friday, 11/14/14 - long cycle
long cycle: 20kg x 6,6,6,6,6 (30/5:00); 16kg x 7,7,7 (21/3:00)-NBL=51, Volume=1,872kgs
bike (easy pace) x 40:00

Thursday, 11/13/14 - deadlift
rack pull (#3 pin): worked up to 360x5, 370x5
pulldowns: 3x10
reverse hypers: 3x10
weighted abs: 3x15
double kettlebell swings: 16kg x 10, 20kg x 8, 24kg x 6