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Scott's training log and occasional insights...


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Friday, 8/30/13

dynamic warm-ups, joint mobility

1. 2-arm kb swing: 24kg x 15

2. jump rope x 50

3. Indian club swings - 2 drills x 10 ea.

4. Circuit 3x (the 2 kettlebells I used were 16kg ea.):

BW squat x 10

chins x 5

push-up on kettlebell handles x 5

renegade row x 5ea.

squat thrust + KB deadlift x 5

clean & press x 5

2-kb swing x 5

*no rest between exercises, about 60-90 seconds between each circuit

5. kettlebell snatch: 16kg x 30 ea. hand

6. 2-arm kb swing: 24kg x 15

7. jump rope x 50

8. Indian club swings - 2 drills x 10 ea.

9. Medicine ball abs: 3 drills x 10 reps / 3 sets

 

*Notes - today was the last day of this week’s de-load. The back is feeling pretty good, a little twingy but I have a couple days of rest this weekend. Back to long cycle, squats, deadlifts, and presses next week!

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Ok back on track this week. Had a squat / kettlebell long cycle session today and the back held up nicely! Back on track...

 

Monday, 9/2/13

dynamic warm ups, lat pulldowns x 3 sets, reverse hypers x 3 sets

1. squats: 135x3, 150x3, 170x3; (loose briefs) 185x1, 225x2, 275x1

2. deadlifts w/ chains: 145x2 / 5 sets

3. long cycle (2-kettlebell clean & jerk): 16kg x 7,7,7,7,7 (35/5:00)

4a. GHR: 3x8

4b. ab bench curls: 3x20

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Tuesday, 9/3/13

 

warm ups: TRX rows, band face pulls, laterals, TRX push ups

 

1. bench press: 100x3, 110x3, 125x3 (super setted band face pulls); loose shirt (for a little shoulder support) 135x3, 155x2, 185x1, 205x1

2. reverse band bench press (light bands): 135x10, 155x5, 185x3, 205x3 / 2 sets

3. ez bar triceps extensions: 5x10

4. seated row: 5x10

5a. pulldown: 3x10,8,6

5b. laterals: 3x10,8,6

5c. curls: 3x10,8,6

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Training for the past week. BW is still hanging around 183 lbs.

 

Monday, 9/9/13

warm ups: foam roller, reversey hyper, GHRs, lat pulldowns - 2 sets of everything

1. box squat w/ bands: 135x2 / 8

2. deadlifts w/ bands: 185x1 / 8

3. long cycle: 12kgx10, 16kgx8, 20kgx8, 24kgx7, 20kgx8, 16kgx9, 12kgx10 --sets were 1:00 each with 15 seconds to 60 seconds between each for rest

4a. reverse hypers: 135x10 / 3

4b. pulldown abs: 50x15 / 3

 

Sunday, 9/8/13 - off

 

Saturday, 9/7/13

running x 20:00

 

Friday, 9/6/13

dynamic effort bench and upper body accessories

 

Thursday, 9/5/13

dynamic effort box squats and heavy deads plus long cycle and accessories

 

Wednesday, 9/4/13

running x 20:00

 

Tuesday, 9/3/13

bench press and accessories

 

Monday, 9/2/13

dynamic warm ups, lat pulldowns x 3 sets, reverse hypers x 3 sets

1. squats: 135x3, 150x3, 170x3; (loose briefs) 185x1, 225x2, 275x1

2. deadlifts w/ chains: 145x2 / 5 sets

3. long cycle (2-kettlebell clean & jerk): 16kg x 7,7,7,7,7 (35/5:00)

4a. GHR: 3x8

4b. ab bench curls: 3x20

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Thanks MF! Sometimes the foam roller is a necessary evil!!

 

Tuesday, 9/10/13

warm-ups: Indian clubs, lat-pulldowns x 3 sets, light DB bench press x 3 sets

1. floor press: barx10, 65x8, 80x5, 95x5, 115x3, 135x3, 155x1, 170x1, 155x1

2. barbell extension: barx10, 55x8, 65x8 / 3

3. pushdown: 2x20

4. chest supported row: 3x10

5. lat pulldown: 2x12

6. laterals / rear delts / hammer curls: 3 sets done in a circuit

 

*Shoulder was starting to feel it on floor presses so rather than go up to 185x1, I kicked it back down to 155 and called it a day. Back when I was powerlifting my floor press was around 245 for 1, it's amazing how much weaker dropping 50 lbs will make you! Even if it was mostly fat!!!

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Wednesday, 9/11/13

Today was an extra workout / GPP session

warmed up with a qigong exercise series (I am still training at the Shaolin Institute M/W/F and doing qigong and taiji daily as well, I just don’t always put it in my log)

 

Circuit - 3 rounds of this:

-band good mornings x 15 w/ avg band

-band pushdown x 20 w/ light band

-band pullaparts x 15 w/ mini band

-1-arm swing x 10+10 w/ 8kg bell

 

Ab circuit - 3 rounds of this:

-toe touch crunch x 10

-Russian twist x 10ea.

-crunch x 10

 

Running x 20:00

*Then off to the dentist - having the last of my amalgam fillings removed today-I will be Mercury free!!!!

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Thursday, 9/12/13

Ok, so my back was in spasm today, pretty sure it was from being cramped up in the dentist’s chair for 2 ½ hours yesterday - however, I am amalgam filling free now, so it was worth it! Today was supposed to be max effort lower body, I just did the best I could. Long cycle wasn’t happening, so I did a few light sets with the 12kg bells.

 

warm-up with foam rolling, lacrosse ball on the piriformis, stretching and Indian club swinging

 

1a. long cycle: 12kg x 5 / 5 sets

1b. pulldowns: 100 x 8 / 5 sets

2a. goblet squat: 12kg x 5 / 3 sets

2b. reverse hyper: 65 x 10 / 3 sets

3. McGill’s big 3: curl up, side bridge, bird dogs x 1 round

4. sled dragging w/ 70lbs: 5 trips forward and 5 trips backward

 

Done. Back is feeling ok. A little stiff. Glad I did something though.

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Monday, 9/16/13

Back is feeling ok today, decided to test it with some shorter long cycle sets and work up to the 24’s to feel it out a bit.

 

warmed up with: reverse hypers - 3x8; lat pulldowns - 3x10

1. box squat w/ bands: 150x2 / 8

2. speed deadlifts w/ bands: 205x1 / 8

3. long cycle: 16kg x 12/2:00; 20kg x 6/1:00; 24kg x 6/1:00; 20kg x 6/1:00; 16kg x 12/2:00 → rest was 1:00 between each set

4a. ab bench curls: 3x20

4b. lat pulldowns: 3x12

 

Feeling ok...

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Wednesday, 9/18/13

Did some qigong and taiji practice then running x 20:00

*Working from home today-so LOTS of writing-waiting on the plumbers, we have a leak between our meter and the house. Awesome. Can’t wait to get my H2O bill next month. Home ownership sucks. Missing my apartment...

 

Tuesday, 9/17/13

1. 2-board bench press: barx10, 65x5, 95x5, 115x3, 135x3, 155x1, 185x1, 195x1, 175x2

2a. swiss bar bench press: 95x15 / 3

2b. seated row: 100x20, 18 / 2

3a. skull crushers: 70x8 / 3

3b. pulldown: 100x10 / 3

4a. laterals: 3x12

4b. BB curls: 3x8

 

*Done and had a bit of a pump today!

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Friday, 9/20/13

first thing in the morning - quick 15:00 run on the treadmill

 

*warmed up with 3 sets each of TRX rows and push-ups

1. speed bench w/ bands: 85x3 / 8

2a. incline DB bench: 45x12,10,8,8

2b. lat pulldown: 100x12,10,8,8

3a. pushdown: 3x15,12,10

3b. 1-arm row: 3x8

4. long cycle kettlebell press w/ 2 bells: 16kg x 8 / 3

5a. db curls: 3x10

5b. laterals: 3x10

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Tuesday, 9/24/13

 

GPP:

*Indian club shoulder strength / mobility with the 3lb clubs

1a. reverse hyper: 3x8

1b. BW squat: 3x10

1c. lat pulldown: 3x10

1d. band pulldown abs to middle and sides: 3x10

 

Primary work:

1. pin press [this is a bottom's up bench press off the pins in a power rack] (#17 pin): barx10, 95x5, 115x5, 135x3, 155x3, 185x2, 205x1, 225x1, 245x1

2a. close grip bench press: 95x10, 115x8, 135x6 / 2

2b. bent over barbell row: 95x12, 135x8 / 4

3a. rolling db extensions: 3x15

3b. lat pulldowns: 3x10

4. kettlebell snatch ladders: 16kg x 6+6, 20kg x 4+4, 24kg x 2+2 / 3

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Cool log Scott.

 

What is a long cycle? That is a kettlebell workout right? What does it consist of?

Also, on the indian clubs, I noticed you were using 3 pounders. What weight range do you use for them? What's the difference in the workout type versus the weight of them? I have never used indian clubs but do plan to get some and wasn't sure what weight to get.

 

Thanks

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Phyto,

 

Yes the long cycle is a kettlebell exercise, it is a clean & jerk of two kettlebells (the event I compete in, as many reps as possible in 10:00 without setting the bells down). For the clubs I use Motion RX brand clubs in 1, 2 and 3 lb. For pre-hab, re-hab, and neural development the 1's are the best. If you're looking for strength through ROM the 2's and 3's are good, but your shoulders need to be healthy. They are awesome. Start out with the 1's and Dr. Thomas' DVD. There are also some basic instructional vids on my site you should have access to!

 

Thanks,

Scott

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Thursday, 9/26/13

 

basic mobility warm ups

 

1. long cycle: warmed up with the 12s, 16s, 20s, and 24kgs - then: 24kg x 20/5:00 @ a steady 4 RPM. This wasn't outstanding, but it's my first time going 5:00 w/ 24kgs in a while so I'm happy.

2. safety squat bar box squat: barx8, 115x5, 135x3, 155x3, 175x1, 205x1, 225x1, 245x1

3a. GHRs: 25x8 / 3

3b. pulldown abs: 50x15 / 3

 

Done. Was pressed for time so no GPP work, but this was a good session.

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Friday, 9/27/13

 

GPP: reverse hypers - 3x8, lat pulldowns - 3x10, DB bench press - 3x10, Indian club swings - 4 drills w/ 3lb clubs x 5 ea.

 

1. speed bench press w/ bands: 85x3 / 2, 90x3 / 3, 95x3 / 3

2a. 2-board press: 95x8, 135x6, 155x3 / 2

2b. seated row: 100x12, 110x10, 120x8, 130x8, 100x15

3a. pushdown: 50x12 / 3

3b. dead-hang paused pull-ups: 12 reps

4. kettlebell snatch: 16kg x 10+10/1:00, 20kg x 10+10/1:00, 24kg x 10+10/1:00, 20kg x 10+10/1:00, 16kg x 10+10/1:00 --> rested 15 seconds between each set

*finished with external rotator cuff strength drills and internal/external rotator cuff stretches on the Rotater device.

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Monday, 9/30/13 -- deloading this week

 

GPP:

-reverse hypers: 3x8

-pulldowns: 3x10

-DB bench press: 3x10

-band pushdowns: 3x12

 

Training:

1. box squats w/ chains: 135x2 / 8

2. speed deadlifts: 185x1 / 8

3a. shrugs: 135x10 / 3

3b. pulldown abs: 50x15 / 3

4. kettlebell "finisher": 2-arm swing - 24kg x 15; 1-arm swing: 16kg x 10/8/6/4/2; 2-arm swing - 24kg x 15

 

Done. Taking it a little easy this week, de-loading the max effort movements and cutting back a bit on the supplementary work.

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I was reading your blog today. It's nice, very well written. I love the way you have the mental aspect equal to training and diet. In my experiences the mental aspects of sports, training, dieting can be very unbalanced. Mostly it's about toughness, pain, or even suffering. (generally the ability to push beyond pain or what's a healthy.) There's very little attention paid to having a healthy mind or spirit. It's nice to see someone that focuses on more healthy approach to mental fitness.

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Thanks Kora, I appreciate it! If you're interested in being a part of the plant-based performance vegan athlete/trainer book I'm doing to raise money for Mercy For Animals I am taking article/bio submissions through 10/11. All the info is here: plantbasedperformance.org

 

Check it out and let me know!

 

My personal email is [email protected]

 

Thanks!

Scott

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Tuesday, 10/1/13

Still de-loading this week...

 

GPP:

-BW squat x 8

-GHR x 6

-reverse hyper x 8

-pulldown x 8

*3-rounds

Then I did a TON of Indian club swings (4 different patterns) with the 1lb, 2lb and 3lb clubs

 

Training:

1. illegal-wide bench press: worked up to 125x6

2a. TRX push-up: 2x12

2b. pull-ups: 18 reps

3a. elbows-out triceps extension: 2x15

3b. seated row: 2x12

4. kettlebell snatch: 16kg x 54+54 / 5:00

5. band pulldown abs: 15 middle, 10 side to side x 2 sets

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