Scott's training log and occasional insights...

[Scott Shetler]

Still de-loading this week...

 

Thursday, 10/3/13

 

GPP:

-reverse hypers: 3x8

-pulldowns: 3x8

-db bench press: 3x8

 

Training:

1. good mornings: barx10, 95x5 / 2

2. long cycle: 16kg x 16/2:00, 20kg x 8/1:00, 24kg x 8/1:00, 20kg x 8/1:00, 16kg x 16/2:00

3a. GHR: 2x8

3b. ab bench curls: 2x15

 

done...

[Scott Shetler]

Friday, 10/4/13

Last day of the deload week...

 

Didn't have much time so no GPP work today.

 

1. speed bench w/ chains: 95x3 / 8

2a. incline DB bench press: 2x12

2b. pull-ups: 2x6

3a. pushdowns: 2x12

3b. pull-ups: 2x6

4. kettlebell snatch: 16kg x 9+9 / 1:00, 20kg x 9+9 / 1:00, 24kg x 8+8/1:00, 20kg x 8+8/1:00, 16kg x 10+10/1:00 -- rest was 0:15 between each set

 

Done...

[Scott Shetler]

Monday, 10/7/13

 

*Starting more of a focus on kettlebell sport this week, still going to keep some of the powerlifting work in my training plan, but I'm about 90% sure I'm going to compete at the February kettlebell sport meet at the Ice Chamber gym in California, and 100% sure I'm going to compete at the Punch Gym kettlebell sport meet in April in Florida, and I have a LOT of work to get in with the 24kg bells between now and then.

 

Warmed up with jump rope, BW squats, and mobility work as well as some Indian club swinging with the 1lb and 2lb clubs. Moved into lighter sets of long cycle w/ 12kg, 16kg, 20kg and 24kg bells.

 

1. long cycle: 24kg x 6,6,6 (18/3:00); 16kg x 8,8,8 (24/3:00)

2a. reverse hypers: 132 x 8 / 3

2b. pulldown abs: 50 x 15 / 3

3. pull-ups: sets of 2 in between sets of the other exercises - going super-slow on the lowering phase of the pull-ups and going to full extension of the elbows for ROM; 16 total reps.

 

Lots of work to do, but the 24's are feeling pretty good...

[Scott Shetler]

Tuesday, 10/8/13

*Started out with a lot of qigong and Taiji practice, then:

1. Indian club swinging - my warm up series of 8 movements w/ 1 lb. clubs

2. 2-arm kettlebell swing: 16kg x 10, 20kg x 8, 24kg x 6

3. kettlebell snatch: 16kg x 9+9/1:00, 20kg x 8+8/1:00, 24kg x 8+8/1:00, 20kg x 8+8/1:00, 16kg x 10+10 --> rest was 0:15 between sets

4. 2-arm kettlebell swing: 16kg x 10, 20kg x 8, 24kg x 6

5. Indian club swinging - my warm up series of 8 movements w/ 1 lb. clubs

 

Thursday, 10/10/13

*warm-up/GPP work: reverse hypers - 3x8, lat pulldowns - 3x10, kettlebell long cycle - 12kgx5, 16kg x3

1. long cycle: 24kg x 6,6,6 (18/3:00); 16kg x 8,8,8 (24/3:00)

2. box squat w/ chains: 150x2 / 8

3. speed deadlift w/ chains: 205x1 / 7

4a. GHR: 4x8

4b. lat pulldown: 4x10

4c. ab bench curls: 4x15

 

DONE.

[Scott Shetler]

Friday, 10/11/13

 

warm-up: band face pulls, db bench press, laterals x 3 sets; 3lb Indian club swinging drills

 

1. speed bench with chains: 95x3 / 8

2. 3-board press: 95x5, 115x5, 135x3, 155x3 / 2

3a. incline db bench press: 1x15, 1x12

3b. lat pulldown: 1x15, 1x12

4a. laterals: 3x8-12

4b. seated row: 3x10

5a. pushdown: 3x12-15

5b. db curl: 3x10

 

Done.

[Scott Shetler]

Monday, 10/14/13

 

GPP: reverse hypers-3x8, band pulldown abs-3x10, pulldowns-3x8

 

Training:

1. box squat w/ chains: 165x2 / 6

2. speed deadlift w/ chains: 225x1 / 6

3. shrugs: 3x12

4. 45 degree back raise: 3x10

5. reverse sit-up: 3x10

 

Done. My hip flexor and back is twinging so I held off on the kettlebell long cycle work today.

[Scott Shetler]

Tuesday, 10/15/13

Wasn't feeling too hot today, physically fine, mentally drained. I think my mind is on next week's juice cleanse and the following raw food detox. Took it a little easy today.

 

*pull-ups: 2 super-slow reps with every set of bench press...

1. bench press: 5x6-15 easy weights

2a. incline db bench press: 3x8

2b. lat pulldown: 3x8

3a. push-ups: 2x10

3b. seated rows: 2x12

4a. curls: 3x10

4b. laterals: 3x12

 

Thursday, 10/17/13

Didn't care for any max effort work today so I changed things up a bit and had some fun...

 

warm-ups: mobility, stretch, foam roll, jogging to the mail box to mail my wife's company's dept. of labor paperwork-business ownership rocks...

 

1a. jump rope x 50

1b. heavy bag x 2:00 rounds w/ 1:00 rest x 3

1c. jump rope x 50

2. box pistol squats: bw x 3 / 3

3a. GHR: 3x8

3b. ab wheel: 3x8

4. kettlebell snatch: 16kg x 40+40 / 5:00

5. Indian club swinging - my series x 10 reps of each movement

 

Done.

[Scott Shetler]

Monday, 10/28/13

 

Catching up.... Ok so I started a juice cleanse a week ago Saturday and took 10 full days off the gym while I did my cleanse so this was my first session back. During my cleanse all I did was Taiji, qigong, meditation, and lots of stretching. Needless to say all that plus finishing the cleanse 13 lbs. lighter and I feel like a million bucks! Haven't had this much energy in a long time! After a few days of being back on my regular plant-based nutrition I'm up a few pounds. I went from 183 lbs pre-cleanse to 169 lbs the morning after the last day and weigh 172.5 lbs today. Goal is just to keep leaning up and mainting muscle and most importantly the new flexibility and mobility I achieved this week.

 

warm-ups: flexibility & mobility work, Indian clubs, then body-weight squats, reverse hypers and a bunch of 2 rep sets of pull-ups.

 

*pull-ups x 2 reps periodically throughout the training sessions, I varied the grip position every set.

1. squat: 140x3, 160x3, 180x3

2. 2-kettlebell jerk: 16kg x 16 / 2:00; 16kg x 20 / 1:00

3a. GHR: 3x6

3b. ab wheel: 3x8

 

Starting back light and feeling it already!

[Scott Shetler]

Tuesday, 10/29/13

 

*pull-ups x 2 w/ all sets of bench press and dips

1. bench press: 105x3, 120x3, 135x3

2. dips: 3x5

3. db curls: 3x8

4. kettlebell snatch: 16kgx22+22/3:00, 18+18/2:00, 11+11/1:00

 

DONE!

 

go check out our new book to benefit Mercy For Animals! GREAT author list! GET IT!

http://plantbasedperformance.org/store.html

[Scott Shetler]

Thursday, 10/31/13

 

warm-ups: bw squat, reverse hypers, chins, foam rolling

 

*chins x 2 reps sets in between sets of the workout

1. deadlift: 175x3, 200x3, 225x3

2. long cycle (2-kb clean & jerk): 16kg x 16/2:00, 16kg x 12/1:00

3a. pistol squats to a parallel box: bwx3 / 3 sets

3b. leg raise (shins to chin up bar): bwx3 / 3 sets (these were freaking hard)

3c. GHR sit-up: bwx8 / 3

 

done. a little sore from this week, but not too bad. recovering well and weight is still down around 175lbs.

[Scott Shetler]

Friday, 11/1/13 - Happy World Vegan Day!!!

 

warmed up with Indian club swings..

 

*chins x 2 reps GTG'd throughout the workout...

1. press: 45x10, 60x8; 80x3 / 3

2a. TRX push-up: 3x7

2b. TRX row: 3x8

3a. db curls: 3x8-12

3b. pushdown: 3x12-15

3c. laterals: 3x12

4. 2-arm kb swing: 24kg x 15

5. 1-arm kb swing: 20kg x 10/8/6/4/2

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

 

Done! First full-week back, feeling good. Light soreness but I've been recovering exceptionally well. BW is stable at 175 lbs. since the week of juice cleansing and I've eaten pretty big these past couple of days. That's a solid 8-10 lb. drop from my pre-cleanse weight. Maybe I was just full of crap like my wife says! Ha!!

[Scott Shetler]

Catching up on training this week, plus an injury...

 

Monday, 11/4/13

*chins: 2 reps GTG'd throughout the workout

1. kettlebell jerk: 16kg x 24/2:00; 16kg x 20/1:30; 16kg x 17/1:00

2. squat: 130x5, 150x5, 170x5

3a. pulldown abs: 3x15

3b. GHR: 3x5

 

Tuesday, 11/5/13

Ok, so I felt a big lateral shift in my back yesterday when I was doing my kettlebell warm ups cleaning a pair of 20kgs, no pain yesterday, but my back was spasm'd like a MOFO today! GRRRRRRRR.... So I just did an easy'ish upper workout.

*chins x 2 reps GTG'd throughout the training session

1. bench press: 100x5, 115x5, 130x5

2a. incline bench: 3x8

2b. pulldown: 3x10

3a. pushdown: 3x15

3b. curl: 3x10

3c. laterals: 3x10

 

Thursday, 11/7/13

1. 2-arm kb swing: 3x10

2. rack deadlift: barx5, 95x5, 115x5, 135x5, 155x5

3a. chins: 3x6

3b. reverse hypers: 3x10

4. McGill's Big-3 core exercises - curl up, side bridge, bird dogs

*Back felt ok, just wanted to do a light back workout to test it. Holding off on the kettlebell sport stuff still.

[Scott Shetler]

Friday, 11/8/13

 

warmed up with Indian club swinging then...

 

*chins x 2 reps GTG'd throughout the training sessions

1. press: barx10, 55x8, 65x6, 75x5 / 2

2a. close grip bench press: 95x8 / 3

2b. seated row: 90x12 / 3

3a. barbell extension: 3x15

3b. barbell curl: 3x10-12

3c. laterals: 3x10-12

 

Done, and back is feeling about up to 90-95% so it's getting there. Still pretty sore when I get out of bed in the morning, but after I shower and get moving some it loosens up.

[Scott Shetler]

Monday, 11/11/13

1. squat: 150x5, 170x3, 190x1; 115x8 / 2

2a. leg extensions on my reverse hypers: 3x10

2b. GHR: 3x10

2c. calves (3-different positions): 3x10ea.

3a. ab bench weighted: 3x15-20

3b. ball twist crunch: 3x6-8

3c. neck harness: 3x10

4. kettlebell swings: a bunch...

[Scott Shetler]

Tuesday, 11/12/13

*chins - 4 different grips x 1 ea. supersetted with bench presses.

bench press: 115x5, 130x3, 145x1; 95x19 / 2

incline bench press: 3x8

seated row: 3x12

pushdown: 4x10-12

db curls: 4x8

laterals: 4x8

shrugs: 3x15

abs - jackknife crunch & reverse sit-up: 3x10 ea.

 

Done!

[Scott Shetler]

Here's a blog on why I prefer to train in solitude...

 

http://extreme-fitness.org/1/post/2013/11/training-partners-are-they-important.html

[Scott Shetler]

Thursday, 11/14/13

 

warmed-up with kettlebell swings and jumping rope...

 

deadlift: 190x5, 215x3, 240x1

RDL: 135x8 / 2

barbell row: 135x8 / 4

kettlebell snatch: 16kg x 10/8/6/4/2

ab bench weighted: 3x20

neck harness: 3x10

 

DONE.

[Scott Shetler]

Monday, 11/18/13 -- deloading this week (just the main lifts)

 

*chins x 40 reps

1. squat: 120x5, 140x5, 160x5

2. deadlift w/chains: 135x5 / 5 sets

3. military press: 65x8 / 3 sets

4a. lateral raise: 3x10

4b. bent over lateral raise: 3x8

5a. GHR: 3x8

5b. GHR sit-up: 3x8

6a. calf raise (1-leg / 2-leg): 15/15,12/12,10/10

6b. shrug: 115x15,12,10

 

Done. I'm trying to increase my volume so I'm pushing up the lower body days to lower + shoulders & yoke, so I get every body-part a solid 2x per week.

[Scott Shetler]

Tuesday, 11/19/13

 

1. bench press: 90x5, 105x5, 120x5

2a. incline bench: 85x10 / 5 sets

2b. lat pulldown: 100x10 / 5 sets

3a. db fly: 20x12 / 3 sets

3b. seated row: 80x15,12,15 / 3 sets

4a. push-down: 50x10 / 5 sets

4b. db curls: 20x10 / 5

5a. neck harness: 3x12

5b. med ball abs 3 drills x 10, 10, 15

 

Gettin' the pump in.

[mrbear666]

alright mate, are your weights in kilos? if so thats a monster bench

[Scott Shetler]

Haha HELL no! I live in the US - it's pounds brother! All my lifts are weak as hell since my powerlifting days! I'm mainly training for health now man. balancing things out.

[mrbear666]

ah i see, i was just checking cuz i saw some kilos in other places in your journal i used to lift alot more also, but like yourself just train for health now and enjoyment also.........good luck mate

[Scott Shetler]

Yeah my kettlebell weights are international so they are in kilos. If I list weights in kilos I try to put a "kg" after. Weights that are just numbers generally in lbs. Thanks man!!

[Scott Shetler]

The rest of this week's deload...

 

Wednesday, 11/20/13 - recovery session

 

-warmed up with Indian club swinging

-about 8-10 minutes of kettlebell circuit training with a 12kg bell, I used a variety of exercises done for about 8-10 reps each and didn't set the bell down or stop, presses, snatches, clean & presses, 1-arm rows, squat, 1-arm swing, curls, triceps extensions, 2-arm swings, figure-8s, halos, around the body's.

-finished with Indian club swinging

 

Thursday, 11/21/13 - still deloading...

*did 3 reps of chins with every set of deads and squats

deadlift: 155x5, 175x5, 200x5

squat: 120+chains x 5 / 5 sets

db shoulder press: 30x10, 25x12, 20x15

lateral raise: 15x6, 10x10 / 2 sets

bent over lateral raise: 15x6, 10x10 / 2 sets

45 degree back raise: 3x10

ab bench curls: 35x20 / 3 sets

calf raise: 3 sets of 1 and 2 leg

shrugs: 3x10-15

 

Friday, 11/22/13

close grip bench press: 90+chains x 8 / 5 sets

bent over barbell row: 95x10 / 5 sets

incline dumbbell bench press: 3x12

lat pulldown: 3x12

bb extensions: 5x10

bb curls: 5x8

neck harness: 3x12

abs on swiss ball: 3 sets

[Scott Shetler]

Been training consistently 4x week similar to the past logs. Started more KB work today.

 

Monday, 12/16/13

1. squat: 135x3, 150x3, 170x10

2. long cycle: 12kg x 18/2:00, 16kg x 16/2:00, 20kg x 12/2:00

3. 1-arm jerk: 24kg x 5+5, 3+3, 1+1

4a. GHR: 3x8

4b. GHR sit-up: 3x10

5. 2-arm KB swing: 48kg x 10, 44kg x 10, 40kg x 10, 36kgx10, 32kg x 10

*GTG’d full ROM dead-hang pull-ups x 2 reps throughout the workout...