Scott's training log and occasional insights...

[Scott Shetler]

Tuesday, 12/17/13

1. bench press: 100x3, 115x3, 130x10

*super-setted paused, dead-hang pull-ups x 2 reps with each set of bench for a total of 14 reps

2a. incline bench: 95x10,8,6

2b. lat pulldown: 110x10,8,6

3. dumbbell curl: 30x8,6,9

4. kettlebell snatch: 16kg x 10+10,8+8,6+6,4+4,2+2

[Scott Shetler]

Thursday, 12/19/13

1. deadlift: 165x3, 190x3, 210x5

*GTG’d full ROM dead-hang pull-ups x 1-2 reps throughout the workout…

2. long cycle: 16kg x 6,6,6,6,6,6,6 (42/7:00)

3a. reverse hyper: 132x10 / 3

3b. grappler: 25x5+5 / 3

3c. reverse sit-up: bw x 10 / 3

4. 2-arm swing: 48kg x 10, 44kg x 10, 40kg x 10, 36kgx10, 32kg x 10

[Scott Shetler]

Monday, 12/23/13

1. squat: 125x5, 145x5, 160x10

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

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

4a. GHR: 3x8

4b. GHR sit-up: 3x8

*super-setted dead hang pull-ups x 2 reps with every set of 1-arm jerks, GHRs, and GHR sit-ups

5. 2-arm swings: 48kg / 44kg / 40kg / 36kg / 32kg x 10 reps each weight

 

Sunday, 12/22/13

decided to screw around with an extra workout and try this Sinister Strength stuff… Never trained Turkish Get-Ups before so just wanted to see what this workout feels like.

 

1. 1-arm kettlebell swings (10 ea. arm on the minute, rest the remainder of the minute): 24kg x 10+10 / 5:00

2. Turkish Get-Ups (1 ea. minute for 10:00, 5 right and 5 left): 24kg x 5+5 (10:00)

 

This was ok, nothing crazy though. I nice “off day” extra workout. Shoulders felt good after TGUs. I could see how working up to the 44kg would be challenging.

 

Friday, 12/20/13

1. press: 75x3, 85x3, 95x6

*super setted dead hang pull-ups x 2 reps ea. set and finished with a set of 5 = 17 reps total

2a. close grip bench press: 95x10 / 3

2b. barbell row: 95x10 / 3

3. barbell curl: 65x10 / 3

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

[Scott Shetler]

Thursday, 12/26/13

1. deadlift: 155x5, 175x5, 200x5

2. long cycle: 20kg x 6,6,6,6,6 (30/5:00)

3a. grappler abs: 25x5+5 / 3

3b. reverse sit-up: 3x10

4. 2-arm swing: 48kg/44kg/40kg/36kg/32kg x 10 reps of each

 

Tuesday, 12/24/13

1. bench press: 95x5, 110x5, 125x10

*super-setted dead hang pull-ups x 3 reps w/each set of bench

2a. 3-board bench press: 135x5, 155x3 / 3

2b. seated row: 140x10,8,8,8

3a. pushdown: 3x12-15

3b. curls: 3x8-10

3c. rear delt: 3x8-10

[vegan_rossco]

Hey man, good to see you're still around the forum! I know you're very knowledgeable and use a lot of volume and dynamic exercises, so I don't suppose you could help me out.

Are One armed dumbbell deadlifts any good? I was thinking of working them in on back days as il be able to fit more on a single dumbbell. Thanks in advance mate

Ross

[Scott Shetler]

Hey man, sorry for the delay! First week of the year is busy in the gym biz!

 

I think 1-arm deadlifts are great, as long as the serve a purpose for you. Are you talking about deadlifting the dumbbell centered between your legs? Or on the side, as in a "suit case style" deadlift? The suit case style is fantastic for building torso strength and stability.

[Scott Shetler]

No entries in a while, haven’t missed a day of training though. Finished up through last week doing the strength + bodybuilding accessory work. This week I started tweaking things up to begin prepping for the goals I want to accomplish in competition or personal challenges this year.

 

Tuesday, 1/14/14

1. long cycle: 16kg x 30 / 5:00 (6 RPM pace)

2a. bench press: 110x3, 125x3, 140x3

2b. dead hang pull-ups: bw x 8 (test set), 2,2,2,2,2,2,3 = 23 reps

3. running x 20:00

*qigong & Taiji practice this morning

 

Monday, 1/13/14

1. long cycle: 12kg x 20/2:00, 16kg x 16/2:00, 20kg x 7/1:00, 24kg x 6/1:00

2a. squat: 140x3, 160x3, 180x3

2b. dead hang pull-ups: 2 reps w/ ea. set of squats = 14 reps

3. kb snatch: 24kg x 34+34 / 5:00 (68 total)

4. GHR sit-up: bw x 5 / 5

*Taiji class today

[Scott Shetler]

I've been really lazy about posting training but I've been hitting all planned sessions. Today I start my 8 week contest prep cycle for the Florida State Kettlebell Sport Championship. Not sure if I'll be lifting 20kg bells or 24kg bells in the long cycle. I plan to train mostly with the 24kgs. My goal is 57-60 reps in 10:00 (in competition we are allowed 10:00 to do as many reps as possible with the kettlebells be we cannot set the bells down). My event is the long cycle, which is the clean & jerk of 2 kettlebells. My current records are 67 reps with 20kg bells in competition and 72 reps with 20kg bells in training.

 

8 Week Training Cycle for FL KB Meet

 

Monday 2/10/14

1. long cycle: 24kg x 3/0:30; 24kg x 6/1:00; 24kg x 9/1:30; 24kg x 12/2:00

2. squat: 145x3, 170x3, 190x3

3. speed deadlift w/chains: 155x2 / 5

4. weighted ab bench: 25x25,20,15,10

*finished with Indian club swinging and some stretching.

 

In case you're interested in the event I compete in, here is a video of me doing 82 reps in 10:00 with the 16kg bells last summer as part of the Ice Chamber gym's International Friendship Meet.

 

[Scott Shetler]

Tuesday 2/11/14

1. long cycle: 24kg x 3/0:30; 24kg x 6/1:00; 24kg x 9/1:30; 24kg x 12/2:00; 24kg x 3/0:30; 24kg x 6/1:00

2a. pull-ups: bw x 1,2,3,2,1 → switched to lat pulldown on last set: 120x15

2b. bench press: barx10, 95x8, 115x6 / 3

3. kettlebell snatch: 16kg x 8+8 / 5 sets no setting bell down (80/5:00)

*warmed up with light KB work, club swinging and mobility

[Scott Shetler]

Thursday 2/13/14

1. deadlift: 180x3, 205x3, 230x3; 245x1, 275x1, 295x1

2. rack pull (#3 pin): 135x5, 185x3, 225x3, 275x3, 295x1

3. long cycle: 16kg x 40/5:00 (@8rpms)

4. med ball abs: 3x15,12,10

*warmed up with Indian club swinging and kettlebells

[Scott Shetler]

Friday 2/14/14

1. long cycle: 24kg x 3/0:30; 24kg x 6/1:00; 24kg x 9/1:30; 24kg x 12/2:00; 24kg x 3/0:30; 24kg x 6/1:00; 24kg x 9/1:30

2a. pull-ups: bw x 1,2,3,2,1 → switched to lat pulldown on last set: 120x15

2b. press: 45x8, 65x6 / 4

3. kettlebell snatch: 16kg x 7+7; 20kg x 7+7; 24kg x 7+7; 20kg x 7+7; 16kg x 7+7 → rest was 15 seconds between sets

*warmed up with Indian clubs and kettlebell swings.

[Scott Shetler]

Monday, 2/17/14

1. long cycle: 24kg x 6/1:00; 24kg x 9/1:30; 24kg x 12/2:00; 24kg x 3/0:30; 24kg x 6/1:00; 24kg x 9/1:30; 24kg x 12/2:00

2. squat: 135x5, 160x5, 180x5

3. speed deficit deadlift w/chains: 155x3 / 3

4. weighted ab bench: 25x25 / 4

*warmed up with cals, reverse hypers, pulldowns, jump squats, Indian club swinging, kettlebell swings, and light long cycle

[Scott Shetler]

Tuesday, 2/18/14

1. long cycle: 24kg x 6/1:00; 24kg x 9/1:30; 24kg x 12/2:00; 24kg x 3/0:30; 20kg x 7/1:00; 20kg x 11/1:30; 20kg x 14/2:00; 20kg x 4/0:30; 28kg x 5/1:00

2a. pull-up: bw x 1,2,3,2,1 → switched to lat pulldown on last set: 120x12

2b. bench press: barx10, 95x8, 115x6 / 3

3. kettlebell snatch: 16kg x 9+9 / 3 (54 / 3:00)

[Scott Shetler]

Friday, 2/21/14

1.long cycle: 24kg x 6/1:00; 24kg x 9/1:30; 24kg x 12/2:00; 20kg x 8/1:00; 20kg x 12/1:30; 20kg x 16/2:00; 24kg x 3/0:30; 20kg x 8/1:00; 16kg x 15/1:30

2a. pull-ups: bw x 1,2,3,2,1 → switched to lat pulldown on last set: 100x15

2b. press: 45x10, 55x8, 65x6 / 3

 

Thursday, 2/20/14

1. deadlift: 165x5, 190x5, 215x5

2. good morning: 95x10 / 3

3. long cycle: 16kg x 45/5:00 (@9rpms)

4. med ball abs: 3x15,12,10

[Scott Shetler]

Monday, 2/24/14

1. long cycle: 24kg x 6/1:00; 24kg x 9/1:30; 24kg x 12/2:00; 20kg x 8/1:00; 20kg x 12/1:30; 20kg x 16/2:00; 16kg x 10/1:00; 16kg x 15/1:30; 16kg x 20/2:00

2. squat: 160x5, 180x3, 200x1

3. speed deficit deadlifts w/ chains: 155x3 / 3

4. pulldown abs: 70x12 / 3

 

*This starts week 3 of my 8-week prep cycle for the AKA/IUKL FL State Punch Gym Kettlebell Sport Championship. Here we go...

[Scott Shetler]

Tuesday, 2/25/14

1. long cycle: 24kg x 6/1:00; 24kg x 9/1:30; 24kg x 12/2:00; 20kg x 20/2:30; 20kg x 8/1:00; 20kg x 12/1:30; 16kg x 20/2:00

2a. pull-up: bw x 1,2,3,2,1 → switched to lat pulldown on last set: 100x15

2b. bench press: barx10, 95x8, 115x6 / 3

3. kettlebell snatch: 16kg x 8+8 / 3 (48 / 3:00)

[Scott Shetler]

Thursday, 2/27/14

1. deadlift: 190x5, 215x3, 240x1; 275x1, 315x1, 335x1, 365x1

2. pull-ups: bw x 30 reps done in ladder sets of 3,2,1 or 2,1 supersetted w/ deadlifts

3. kettlebell snatch: 16kg x 11+11/1:00, 20kg x 10=10/1:00, 24kg x 9+9/1:00, 20kg x 10+10/1:00, 16kg x 10+10/1:00 → rest was 0:15 between each set

4a. rolling thunder handle deadlift: 90x1 (L&R), 115x1 (L&R), 125x1 (R only I had to spot the left hand)

4b. med ball abs: 3x15,12,10

[Scott Shetler]

Friday, 2/28/14

1. long cycle: 24kg x 8/1:00, 20kg x 9/1:00, 16kg x 11/1:00, 24kg x 9/1:00, 20kg x 10/1:00, 16kg x 10/1:00, 24kg x 8/1:00, 20kg x 9/1:00, 16kg x 10/1:00 → rest was 1:00 between sets

*warmed up with GHRs, pulldowns, and kettlebell clean & presses

[Scott Shetler]

This is the 4th week of my training cycle, so I am deloading on accessory work and testing my kettlebell work at the end of the week.

 

Monday, 3/3/14

1. long cycle: 24kg x 6/1:00, 20kg x 18/2:00, 16kg x 30/3:00

2. squat: 125x5 / 2

3. pulldown abs: 50x15 / 2

[Scott Shetler]

Tuesday, 3/4/14 -- still deloading this week

1. long cycle: 20kg x 8/1:00, 20kg x 18/2:00, 16kg x 30/3:00, 20kg x 11/1:00

2a. pull-up: bwx1,2,2,1 → switch to lat pulldown: 100x10

2b. bench press: bar x 10, 95x6 / 2

[Scott Shetler]

Thursday, 3/6/14 -- still deloading this week

1. deadlift: barx10, 95x10, 115x10, 135x5, 155x5 / 2

2. pull-ups: bwx4 / 3

3. kettlebell snatch: 16kg x 13+13 / 1:00, 20kg x 12+12 / 1:00, 24kg x 11+11 / 1:00, 20kg x 11+11 / 1:00, 16kg x 12+12 / 1:00 → rest was 0:15 between each set. This was killer!

4. rolling thunder: 90xR+L, 115xR+L, 125xR+L, 90x3ea. R+L

[Scott Shetler]

Friday, 3/7/14 -- last day of deload and I decided to test the kettlebell long cycle event

1. long cycle: 20kg x 8,8,8,8,8,8 = 48/6:00; 16kg x 10,10,10 = 30/3:00

*also did some reverse hypers and lat pulldowns.

 

Here are videos of the test sets:

 

20kg 6:00 set

 

16kg 3:00 set

 

*I must be doing something wrong with the videos, I can't get them to embed! Sorry!

[Scott Shetler]

Monday, 3/10/14

1. long cycle: 20kg x 9/1:00, 18/2:00, 27/3:00; 16kg x 11/1:00, 22/2:00

 

GPP work

-ab bench: 35x20 / 3

-lat pulldown: 100x10 / 3

-press: 45x10 / 3

[mrbear666]

awesome consistency mate!

[Scott Shetler]

Thanks man!

 

Tuesday, 3/11/14

1. long cycle: 20kg x 9/1:00, 18/2:00, 27/3:00; 16kg x 9/1:00, 18/2:00, 27/3:00

 

Cardiac Development Training: ran until heart rate got to 150bpm then walked until heart rate got to 130bpm and repeated for 24:00. Avg. HR was 139bpm.