Scott's training log and occasional insights...

[Scott Shetler]

Thursday, 3/13/14

1. squat: 155x3, 175x3, 200x3

2. deadlift: 185x3, 210x3, 240x3, 275x1, 300x1

3. pull-ups: sets of 3-4 with each set of deads = 29 reps total

4. kettlebell snatch: ladder 1-16kgx11+11/1:00, 20kgx10+10/1:00, 24kgx9+9/1:00; ladder 2-16kgx10+10/1:00, 20kgx9+9/1:00, 24kgx8+8/1:00; finisher-20kgx10+10,10+10/2:00

*did lots of GHRs and pulldowns to warm up...

[Scott Shetler]

Friday, 3/14/14

1. long cycle: 24kg x 6,6,6,6,6 = 30 / 5:00 PR

 

Cardiac Development Training: ran until heart rate got to 150bpm then walked until heart rate got to 130bpm and repeated for 21:00. Avg. HR was 141bpm.

[Scott Shetler]

Tuesday, 3/18/14

1. long cycle: 20kg x 9/1:00, 18/2:00, 24/3:00; 16kg x 9/1:00, 18/2:00, 24/3:00

2a. bench press: 115x5, 130x5, 150x3

2b. seated row: 100x8 / 6 sets

3a. pushdowns: 3x10

3b. curls: 3x10

3c. laterals: 3x10

 

Monday, 3/17/14 - or the day the 24kg kettlebells had me for lunch…

1. long cycle: 24kg x 6,6,6 = 18/3:00, 20kg x 8,8,8 = 24/3:00, 16kg x 9,9,9 = 27/3:00

2a. squat: 145x5, 165x5, 185x5

2b. pulldown: 100x8 / 6 sets

3a. GHR: bw x 8 / 3 sets

3b. pulldown abs: 50x15 / 3 sets

[Scott Shetler]

Friday, 3/21/14

1. long cycle: 20kg x 20/2:00 (10rpms) / 4 sets → rest was 2:00 between each set

2. running x 10:00 steady pace, walk x 3:00

 

Thursday, 3/20/14

1. deadlift: 170x5, 200x5, 225x5

2. pull-ups: bw x 4 / 5 sets

3. 1-arm kettlebell swing: 32kg x 10+10 / 10 sets; rest = 0:30 between each set

[Mini Forklift]

Keep up the good work Scott. What kind of intensity does 150bpm feel like for you when you are doing your cardio?

 

Hope you have a great weekend MF.

[Scott Shetler]

Thanks MF! 130-150bpm is VERY low. That's the point. The goal of cardiac development work is to improve cadriovascular efficiency by increasing the heart's stroke volume. It's imperative the left ventrical fill completely before ejection in order to get the appropriate response. If you are interested, look into Joel Jamieson's work - he is the MASTER at energy systems development. His Ultimate MMA book is applicable to preparation outside of the fight sports. It's fantastic!

 

Tuesday 3/25/14

1. long cycle: 20kg x 8/1:00, 24/3:00, 40/5:00

2a. bench press: 130x5, 150x3, 165x1

2b. seated row: 90x10 / 6 sets

3a. pushdown: 50x10 / 3

3b. db curls: 30x10 / 3

3c. laterals: 15x10 / 3

 

Monday 3/24/14

1. long cycle: 20kg x 16/2:00, 24/3:00, 32/4:00; 16kg x 16/2:00, 24/3:00, 32/4:00

2. squat: 165x5, 185x3, 210x1

3a. pulldown: 100x10 / 3

3b. weighted abs: 35x15 / 3

[Scott Shetler]

Thursday 3/27/14

1. deadlift: 200x5, 225x3, 250x1; 275x1, 315x1, 365x1, 380x1

2a. pulldown: 100x10 / 3

2b. weighted abs: 35x20 / 3

3. rolling thunder: worked up to 130 x right and left hands (left broke ground but couldn’t lock out); hit 125 for a back off on each

4. hub lift: 25 x r and l; 20 x r and l / 3

5. COC grippers: a bunch with the trainer model

[Kora]

Thursday 3/27/14

3. rolling thunder: worked up to 130 x right and left hands (left broke ground but couldn’t lock out); hit 125 for a back off on each

 

Now there is a lift that makes me a little sentimental. It's been a long time so I've attempted rolling thunders or even talked with someone that knows what it is. Nice.

[Mini Forklift]

Wow, I remember those from when I used to PT years back. Tough exercise.

 

I hate to admit it Scott but #5 made me chuckle. Have a great weekend mate whatever you are up to MF.

[Scott Shetler]

Thanks Kora! It's a tough lift for sure!

 

MF NICE!!! But it should be C.O.C. - for Captains of Crush! But again, NICE! Hahahaha!

 

 

Last couple... This week is my taper into the FL State Kettlebell Sport Championships on Saturday 4/5. I'm hoping to hit 75 reps with the 20kg bells in the clean & jerk. Time to do it!!!

 

Monday 3/31/14-taper week

1. long cycle: 20kg x 48 / 6:00 @ 8RPMs; 16kg x 24 / 3:00 @ 8RPMs

2. squat: bar x 5,. 95x3, 115x3, 135x3

3. weighted abs: 35x15 / 3

4. running x 20:00 of run to HR hit 160-165bpm, walk to HR came down to 130bpm avg HR=146bpm

 

Friday 3/28/14 - Test Day!

1. long cycle: 20kg x 62/8:00 -- PR! (breakdown was 8,8,8,8,8,7,7,8 RPMS)

2. bike x 15:00

[Scott Shetler]

Last couple of sessions, this is my taper week going into Saturday's FL State Kettlebell Sport meet!

 

Monday 3/31/14-taper week

1. long cycle: 20kg x 48 / 6:00 @ 8RPMs; 16kg x 24 / 3:00 @ 8RPMs

2. squat: bar x 5,. 95x3, 115x3, 135x3

3. weighted abs: 35x15 / 3

4. running x 20:00 of run to HR hit 160-165bpm, walk to HR came down to 130bpm avg HR=146bpm

 

Wednesday 4/2/14-still tapering for Saturday’s meet

1. long cycle: 20kg x 40 / 5:00 @ 8RPMs

2. deadlift: 115x3, 135x3, 155x3

3. pulldown abs: 3x10

*Today is my last training session before Saturday’s meet. I will do a few light sets on Friday probably 16kg x 3:00, 18kg x 2:00, 20kg x 1:00 just to ramp up for Saturday a little and possibly a short run of 10-15 minutes. I’m not a fan of two full days off before a kettlebell sport meet. Powerlifting is different and I always did my best with a 50% squat/bench on Monday of the meet week, and doing my first 3 sets of warm ups in squat and bench on Thursday, and all of my warm ups in squat and bench on Friday prior to a Saturday meet. This woke the CNS up and got me prepped well for the meet. I weighed 185 lbs this morning, I need to be 187 or under on Saturday so I’m good to go there. All in all this has been a much better training cycle. Last year for the 8 week prep cycle I worked at 6-7 RPMs with the 20kgs and got a 67 reps in 10:00 result. This year I’ve been working 8-9 RPMs with the 20kgs and am hoping for 75+! Here we go! Road trip down to Sarasota tomorrow….

[C.O.]

Nice, still kicking your own ass i see, great stuff!

[Scott Shetler]

Thanks C.O.!!

 

Friday 4/4/14-taper and weigh ins

1. long cycle: 16kg x 24 / 3:00; 18kg x 16 / 2:00; 20kg x 8 / 1:00

2. running and various calisthenics to make weight x 30:00

weighed in at: 84.7kg → lifting tomorrow morning at the Punch Gym Sarasota Kettlebell Sport Championships, goal is 75 with the 20kg bells in long cycle in the 85kg division!

[Scott Shetler]

Saturday, 4/5/14 - Punch Gym Sarasota, FL Kettlebell Sport Championship

I competed in the long cycle (2-kettlebell clean & jerk) with the 20kg bells, and made the 85kg weight class. I tied my competition best of 67 reps in 10:00 (we are not allowed to set the bells down in competition and you get 10:00 to do as many reps as possible). This was enough to win my division as well as the best long cycle lifter overall title. This is two years in a row for this competition! Great day!

 

Sunday, 4/6/14 - I taught an Indian Club training workshop for 3 hours on Nokomis Beach.

 

Tuesday, 4/8/14 - back to training! Goals now are to move up to the 24kg kettlebell class, and to prep for the July Naturally Fit SuperShow in Austin, TX. I will be competing on the Plantbuilt powerlifting team and competing in the deadlift only, as it will be too difficult to train bench and squat with the long cycle kettlebell training.

 

warmed up with joint mobility, Indian club swinging, reverse hypers, lat pulldowns, and light long cycle work

 

1. long cycle: 16kg x 28 / 4:00; 20kg x 18 / 3:00; 24kg x 12 / 2:00; 28kg x 6 / 1:00

2a. bench press: 110x3, 130x3, 145x3, 95x10

2b. seated row: 100x10 / 5

3a. pushdowns: 50x12 / 3

3b. laterals: 15x12 / 3

4a. neck harness: 3x10

4b. med. ball abs: 3x12/12/12

*cardiac development training: run until HR hits 150bpm, walk until HR hits 130bpm x 30:00 - avg. HR = 141 bpm

[Scott Shetler]

Monday, 4/14/14

1. speed deadlift w/ chains: 165x2 / 5 sets

2. long cycle: 16kg x 14 / 2:00, 20kg x 14 / 2:00, 24kg x 12 / 2:00, 28kg x 6 / 1:00

3. 1-arm long cycle: 32kg x 5+5

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

5. accessory work: GHR, shrugs, DB hammer curls, weighted abs x 3 sets → hit the humb lift for 25 lbs x 3 on right and left arm, finished with the C.O.C. grippers, trainer x 5, #1 x full close right and left, #2 by half close right and left, trainer x 10

 

Friday, 4/11/14

1. long cycle (2-kettlebell clean & jerk): 24kg x 32/5:00 (6,6,6,6,8 rpms) PR!!

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

2b. seated row: 100x12 / 3

3a. pushdown: 3x15

3b. laterals: 3x12

*prowler sprints + 50lbs x 10 -- HR max = 171 bpm, HR avg over 10:00 = 141 bpm

 

Thursday, 4/10/14

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

2. deadlift: 195x3, 220x3, 250x3; 295x1, 335x1

3. multi-grip chins (3 different grips-palms over, palms under, palms under close): BWx3/3/3, 2/2/2, 2/2/2

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

5. accessory work: ab coaster, shrugs, DB curls x 3 sets and worked the Rolling Thunder to 125 each hand then 115 x each hand twice

[Scott Shetler]

Be sure to check out my first blog article on the Team Plantbuilt website!!!

 

http://www.plantbuilt.com/back-basics-foundations-training-nutrition/

[Scott Shetler]

Tuesday, 4/15/13

1. bench press: 105x5, 120x5, 135x5

2. future method bench press w/ light bands: 185x3, 205x2, 225x1, 245x1

3. long cycle: 20kg x 21/3:00, 16kg x 24/3:00

4a. barbell extensions: barx10, 55x8, 65x6 / 2

4b. seated rows: 100x12 / 4

5a. pushdowns: 3x15

5b. pulldowns: 3x10

6. laterals: 3x12

[Scott Shetler]

Last few... After a 7 year layoff from powerlifting I'm going to test the big 3 this week in order to get an idea as to whether or not I will compete in full meet or just the deadlift in July with Team Plantbuilt in Austin, TX. If I'm looking like I could potentially go 405-425 squat, 275-300 bench, and 425-455 deadlift at 181-198 lb weight class I'll do the full meet, if not I'm going to go deadlift only. We'll see!

 

Monday, 4/21/14 - testing the power lifts this week (M=squat, Tu=bench, Th=deadlift)

1. squat: 150x5, 170x3, 190x1; 205x1, 225x1, 245x1, 275x1, 300x1, 315x1, 335x1

2. GHR: bw x 10, 25x8 / 2 sets

3a. weighted abs: 3x15

3b. reverse hypers: 3x12

 

Friday, 4/18/14

1. close grip bench press w/ chains: 95x5 / 5 sets

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

3. long cycle: 24kg x 10 / 2:00, x 8 / 1:00, x 5 / 0:30

4. pulldown: 5x6-12

5a. pushdown: 3x15

5b. bent over lateral: 3x10

 

Thursday, 4/17/14

1. deadlift: 180x5, 205x5, 235x5

2. goodmorning: 95x5, 115x5, 135x5 / 2 sets

3a. barbell row: 135x8 / 3 sets

3b. pulldown abs: 3x15

4a. hammer curls: 3x6-8

4b. side bend: 3x10

5. kb snatch: 24kg x 5+5/4+4/3+3/2+2/1+1

[Scott Shetler]

It's my least favorite lift for a reason....

 

Tuesday, 4/22/14 - bench press test

1. bench press: 120x5, 135x3, 150x1; 185x1, 205x1, 215x1, 225x1, 205x1

2a. incline dumbbell bench press: 35x15 / 3

2b. lat pulldown: 100x15,12,10,10

3a. pushdown: 3x10-15

3b. db curls: 3x10

3c. bent over laterals: 3x10

[Scott Shetler]

Thursday, 4/24/14 - deadlift test

1. deadlift: 205x5, 235x3, 260x1; 295x1, 350x1, 385x1

2. bent over barbell row: 135x6 / 4 sets

3a. reverse sit-up: 3x10

3b. side bend: 3x10

[Kora]

I love the plantbuilt.com site it looks really nice.

[Scott Shetler]

Thanks Kora! Happy they let me on the team!

 

Friday, 4/25/14 - bench accessory and GPP

1. close grip bench w/ chains: 95x5 / 5 sets

2. floor press: 95x5, 115x3, 135x3, 155x3 / 2 sets

3a. rolling db extension: 3x15,12,10

3b. seated row: 3x10

4a. pushdown: 2x12

4b. pulldown: 2x10

5a. rear delts: 3x12,10,8

5b. db curls: 3x6

*GPP (heavy jump rope and 16kg kettlebell): jump rope x 25, 1-arm kb jerk x 9+9, 1-arm snatch x 9+9, 1-arm long cycle x 9+9 / 3 rounds

[Scott Shetler]

Week 1 of my 12 week Team Plantbuilt - Naturally Fit Super Show Powerlifting Meet Prep

 

Monday, 4/28/14 - squat (I’m backing off a bit this week since last week I tested 1RMs on all 3 lifts)

 

1. squat: 130x5, 150x3, 170x1; 205x1, 225x1, 245x1 (approx. 72.5%)

2. speed deadlift w/ chains: 225x2 / 3 sets

3a. GHR: 2x8

3b. weighted abs: 2x15

4. kettlebell snatch: 16kg x 24+24 / 3:00

[Scott Shetler]

Last couple sessions this week:

 

Thursday, 5/1/14 - deadlift (deload week… still…)

1. deadlift: 185x5, 205x3, 235x1; 275x1, 295x1 (approx. 77.5%)

2. box squat w/ chains: 205x2 / 3 sets

3a. reverse hyper: 3x8

3b. reverse sit-up: 3x10

4. kb snatch: 16kg x 24+24 / 3:00

 

Tuesday, 4/29/14 - bench press (still deloading this week)

1. bench press: 105x5, 120x3, 135x1; 155x1, 185x1 (approx. 82.5%)

2. reverse band bench press: 135x5, 155x5 / 2 sets

3a. bb extension: 3x10,8,6

3b. pull-up: 10 reps

4a. 1-arm row: 2x8

4b. lateral raise: 2x8

5. bb curl: 2x10

6. long cycle: 16kg x 21/3:00

[Scott Shetler]

Friday, 5/2/14 - bench press (last day of deload!)

1. speed bench press w/chains: 95x3 / 5 sets

2. incline dumbbell bench press: 2x12

3. pushdowns: 3x12

4a. lat pulldown: 3x8

4b. 1-arm clean & press w/ kettlebell: 3x8

5. seated row: 2x10

6a. rear delt laterals: 2x8

6b. db curl: 2x8