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Scott's training log and occasional insights...

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Getting caught up so here are the last 3 days of training (sorry Crystal!)


Cycle 2

Week 2

Monday, 9/8/14 - squat

1. squat: 150x5, 175x5, 200x5

2. deadlift w/ chains: 185x2 / 5

3a. kettlebell goblet squat: 16kg x 8 / 3

3b. GHR: bw x 6 / 3

4a. weighted abs: 35 x 15 / 3

4b. double kettlebell swing: 16kgs x 10 / 3


Week 1

Friday, 9/5/14 - bench

1. close grip bench press w/ chains: 95x3 / 5

2. dumbbell bench press: 40x14,12,10

3. press: 4x6-8

4. chins: 20 reps

5. pulldowns: 3x8-12

6. laterals: 3x10-12

7. pushdown: 3x10-12

8. db curl: 3x8-10


Thursday, 9/4/14 - deadlift

1. deadlift: 215x3, 245x3, 275x3; 315x1, 335x1

2. box squat w/ chains: 185x2 / 5

3. stiff leg sumo deadlift: 185x3 / 3

4. 45 degree back raise: 4x8

5. pulldown abs: 4x20

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Playing catch up as usual! Finished last week's workouts, nothing worth reporting it was an 85% fairly easy week.


Monday, 9/15/14

1. squat: 175x5, 200x3, 220x7

2. double kettlebell front squat: 2x5

3. GHR: 3x6-10

4. weighted abs: 3x15-25

*conditioning: kettlebell snatch + prowler sprint x 20yds x 6 sets -- KB snatches went 10/8/6/4/2/2 and done prior to each prowler sprint.

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Week 3 - end of this current cycle - deload next week!


Friday, 9/19/14-long cycle

long cycle: 24kg x 10 / 2:00, 20kg x 12 / 2:00, 16kg x 14 / 2:00

close grip bench press: 120x3 / 3

chins x 21 reps

pushdowns: 3x10-12

DB curls: 3x8-10

2-way delts: 3x6-8 ea.

running x 20:00 of intervals walk/run


Thursday, 9/18/14-deadlift

230x5, 260x3, 290x1; 315x1, 335x1

45 degree back raise: 3x8

shrugs: 3x10

GHR sit-up: 3x8


Tuesday, 9/16/14-bench

bench press: 120x5, 135x3, 150x10

chins x 20 reps

incline DB bench: 3x10-12

lat pulldown: 3x10-12

flat DB flyes: 2x12-15

seated row: 2x12-15

long cycle: 24kg x 4, 20kg x 4, 16kg x 5 / 3 sets


Monday, 9/15/14-squat

squat: 175x5, 200x3, 220x7

2-KB front squat: 2x5

GHR: 3x6-10

weighted ab bench: 3x15-25

KB snatch & prowler sprints x 6 (snatch then sprint repeat)

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Week 4 - de-load

Friday, 9/26/14-bench accessory

close grip bench press: 110x5 / 3

chins x 16 reps

press: 2x6

pulldown: 3x8

lateral raise/rear delt raise combo: 2x10/8,8/8

DB curl: 2x8


Thursday, 9/25/14 - deadlift

deadlift: 135x5, 155x5, 180x5

straight leg sumo deadlift: 135x5 / 2

barbell row: 2x8

shrugs: 2x10

GHR sit-up: 2x8


Tuesday, 9/23/14-bench press

bench press: 85x5, 95x5, 110x5

chins x 18 reps

DB bench press: 3x10,8,6

chest-supported row: 3x10,8,6

pushdown: 3x10

band face pull: 3x10

sled dragging: 40yd fwd walk w/ press; 40yd bkwd walk w/ row x 3 ea.


Monday, 9/22/14-squat

squat: 145x5

ghr: 2x8

weighted ab bench: 2x15

2-arm KB swing w/ 20yd prowler sprint x 6

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Yeah right!??! Awesome they bumped the date up by almost two months. The cool thing is that cuts 2 months out of Giacomo's bulking diet so he'll be back to his zoned out lethargic carb depleted self before you know it! I can't handle this well-fed and alert Giacomo! Hahahaha!!!!


Friday, 10/3/14 - bench press accessory

close grip bench press: 110x5 / 5 sets

press: 65x10, 75x8, 85x6, 95x4, 65x8

chins x 39 reps

pushdown: 3x15

dumbbell hammer curl: 3x8-10

lateral raise / bent over lateral raise combo: 3x6-8 ea.


Thursday, 10/2/14 - deadlift

deadlift: 210x3, 240x3, 270x3; 315x1, 335x1

straight leg sumo deadlift: 185x5 / 2 sets

t-bar row on grappler: 3x8-10

lat pulldown: 3x12

shrug: 3x12

weighted ab curl: 3x20

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  • 3 weeks later...

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

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  • 2 weeks later...

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

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