Scott Shetler Posted September 1, 2014 Author Share Posted September 1, 2014 Sunday, 8/31/14 - squat1. squat: 160x3, 185x3, 210x3; 245x1, 275x12. deadlift: 225+chains x 2 / 5 sets3. front squat: 95x3 / 3 sets4a. GHR: 3x84b. weighted abs: 3x155a. reverse hypers: 3x105b. reverse sit-up: 3x10 Link to comment Share on other sites More sharing options...
Scott Shetler Posted September 2, 2014 Author Share Posted September 2, 2014 Monday, 9/2/14 - bench1. bench press: 115x3, 130x3, 145x3; 175x1, 190x12. 3-board press: 155x3, 175x3 / 33. pushdown: 50x10 / 64. chins: 3x65. seated row: 100x10 / 36. laterals: 5x8-127. DB curls: 5x6-12 Link to comment Share on other sites More sharing options...
Crystal Posted September 3, 2014 Share Posted September 3, 2014 Much better with day-at-a time updates! Training looks like its going really well. Awesome. Link to comment Share on other sites More sharing options...
Scott Shetler Posted September 9, 2014 Author Share Posted September 9, 2014 Getting caught up so here are the last 3 days of training (sorry Crystal!) Cycle 2Week 2Monday, 9/8/14 - squat1. squat: 150x5, 175x5, 200x52. deadlift w/ chains: 185x2 / 53a. kettlebell goblet squat: 16kg x 8 / 33b. GHR: bw x 6 / 34a. weighted abs: 35 x 15 / 34b. double kettlebell swing: 16kgs x 10 / 3 Week 1Friday, 9/5/14 - bench 1. close grip bench press w/ chains: 95x3 / 52. dumbbell bench press: 40x14,12,103. press: 4x6-84. chins: 20 reps5. pulldowns: 3x8-126. laterals: 3x10-127. pushdown: 3x10-128. db curl: 3x8-10 Thursday, 9/4/14 - deadlift1. deadlift: 215x3, 245x3, 275x3; 315x1, 335x12. box squat w/ chains: 185x2 / 53. stiff leg sumo deadlift: 185x3 / 34. 45 degree back raise: 4x85. pulldown abs: 4x20 Link to comment Share on other sites More sharing options...
Scott Shetler Posted September 15, 2014 Author Share Posted September 15, 2014 Playing catch up as usual! Finished last week's workouts, nothing worth reporting it was an 85% fairly easy week. Monday, 9/15/141. squat: 175x5, 200x3, 220x72. double kettlebell front squat: 2x53. GHR: 3x6-104. 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. Link to comment Share on other sites More sharing options...
Scott Shetler Posted September 19, 2014 Author Share Posted September 19, 2014 Week 3 - end of this current cycle - deload next week! Friday, 9/19/14-long cyclelong cycle: 24kg x 10 / 2:00, 20kg x 12 / 2:00, 16kg x 14 / 2:00close grip bench press: 120x3 / 3chins x 21 repspushdowns: 3x10-12DB curls: 3x8-102-way delts: 3x6-8 ea.running x 20:00 of intervals walk/run Thursday, 9/18/14-deadlift230x5, 260x3, 290x1; 315x1, 335x145 degree back raise: 3x8shrugs: 3x10GHR sit-up: 3x8 Tuesday, 9/16/14-benchbench press: 120x5, 135x3, 150x10chins x 20 repsincline DB bench: 3x10-12lat pulldown: 3x10-12flat DB flyes: 2x12-15seated row: 2x12-15long cycle: 24kg x 4, 20kg x 4, 16kg x 5 / 3 sets Monday, 9/15/14-squat squat: 175x5, 200x3, 220x72-KB front squat: 2x5GHR: 3x6-10weighted ab bench: 3x15-25KB snatch & prowler sprints x 6 (snatch then sprint repeat) Link to comment Share on other sites More sharing options...
Scott Shetler Posted September 22, 2014 Author Share Posted September 22, 2014 Deload week this week! Monday, 9/22/14-squatsquat: 145x5ghr: 2x8weighted ab bench: 2x152-arm KB swing w/ 20yd prowler sprint x 6 Link to comment Share on other sites More sharing options...
Scott Shetler Posted September 26, 2014 Author Share Posted September 26, 2014 Week 4 - de-loadFriday, 9/26/14-bench accessoryclose grip bench press: 110x5 / 3chins x 16 repspress: 2x6pulldown: 3x8lateral raise/rear delt raise combo: 2x10/8,8/8DB curl: 2x8 Thursday, 9/25/14 - deadliftdeadlift: 135x5, 155x5, 180x5straight leg sumo deadlift: 135x5 / 2barbell row: 2x8shrugs: 2x10GHR sit-up: 2x8 Tuesday, 9/23/14-bench pressbench press: 85x5, 95x5, 110x5chins x 18 repsDB bench press: 3x10,8,6chest-supported row: 3x10,8,6pushdown: 3x10band face pull: 3x10sled dragging: 40yd fwd walk w/ press; 40yd bkwd walk w/ row x 3 ea. Monday, 9/22/14-squatsquat: 145x5ghr: 2x8weighted ab bench: 2x152-arm KB swing w/ 20yd prowler sprint x 6 Link to comment Share on other sites More sharing options...
Scott Shetler Posted September 29, 2014 Author Share Posted September 29, 2014 9 Months out from 6/6/15 Austin, TX Plantbuilt Team Competition Cycle 1:9 Monday, 9/29/14 - squatBW - 194.8 lbssquat: 170x3, 195x3, 220x3; 245x1, 275x3manta ray squat: 145x8 / 2 setsGHR: 4x10reverse sit-up: 4x10 Link to comment Share on other sites More sharing options...
Scott Shetler Posted September 30, 2014 Author Share Posted September 30, 2014 Tuesday, 9/30/14 - bench pressbench press: 125x3, 145x3, 160x3; 185x3board press work: 4-board - 185x3; 3-board - 205x1; 2-board - 225x1floor press: 95x8 / 2 sets, 115x6 / 2 setschins x 20 repsseated row: 4x10-12JM press: 4x8barbell curl: 4x8 Link to comment Share on other sites More sharing options...
Crystal Posted October 2, 2014 Share Posted October 2, 2014 Uhg, it can't be only 9 months out from Austin, TX Plantbuilt 2015! That is too soon!! Link to comment Share on other sites More sharing options...
Scott Shetler Posted October 3, 2014 Author Share Posted October 3, 2014 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 accessoryclose grip bench press: 110x5 / 5 setspress: 65x10, 75x8, 85x6, 95x4, 65x8chins x 39 repspushdown: 3x15dumbbell hammer curl: 3x8-10lateral raise / bent over lateral raise combo: 3x6-8 ea. Thursday, 10/2/14 - deadliftdeadlift: 210x3, 240x3, 270x3; 315x1, 335x1straight leg sumo deadlift: 185x5 / 2 setst-bar row on grappler: 3x8-10lat pulldown: 3x12shrug: 3x12weighted ab curl: 3x20 Link to comment Share on other sites More sharing options...
Crystal Posted October 3, 2014 Share Posted October 3, 2014 Yeah, not only is Giacomo well-fed and alert, but he's growing out his beard! It will be much easier to taunt him when he is depleated and hairless, makes him look like an infant w/o it. Link to comment Share on other sites More sharing options...
Scott Shetler Posted October 3, 2014 Author Share Posted October 3, 2014 Don't kick the baby! Link to comment Share on other sites More sharing options...
Crystal Posted October 6, 2014 Share Posted October 6, 2014 http://fc04.deviantart.net/fs44/f/2009/089/7/6/Don__t_Kick_The_Baby_by_RWBloodyHell.jpg Link to comment Share on other sites More sharing options...
Scott Shetler Posted October 7, 2014 Author Share Posted October 7, 2014 Hahahahahahahaha!!!!!!!!!!!!!!!!!!!!!!!! Monday, 10/6/14 - squatsquat: 160x5, 185x5, 210x5GHR: 3x10reverse sit-up: 3x10 Link to comment Share on other sites More sharing options...
Scott Shetler Posted October 7, 2014 Author Share Posted October 7, 2014 Tuesday, 10/7/14 - bench pressbench press: 115x5, 135x5, 155x5; 95x8 / 2 setspulldowns: 100 x 8,8,8,6,6,6,6,6,10,10pushdown: 3x15DB curl: 3x10-12laterals: 3x10 Link to comment Share on other sites More sharing options...
Crystal Posted October 8, 2014 Share Posted October 8, 2014 I still don't know about those bicep curls Link to comment Share on other sites More sharing options...
Scott Shetler Posted October 26, 2014 Author Share Posted October 26, 2014 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 deloadsquat: 145x5, 170x3, 195x1pause squat: 145x3 w/ 2sec. pause / 2 setsdeadlift: 155+chains x 3 / 2 setsghr x 3 setsweighted abs x 3 sets Tuesday, 10/21/14 - bench press deloadbench press: 110x5, 125x3, 145x1bench press w/ ram: 145x12, 125x15, 110x20chins x 18 repspushdowns x 3 setscurls x 3 setslaterals x 3 sets Thursday, 10/23/14 - deadlift deload + kettlebell sport lift introlong cycle (2-KB clean & jerk): 16kg x 5, 20kg x 3, 24kg x 3 / 3 sets - NBL = 33, volume = 1,272kgdeadlift: 180x5, 210x3, 240x1pulldowns: 3 setsrows: 3 setsweighted abs: 3 setsrunning x 20:00 - run to 150bpm, walk to 130bpm - avg. HR = 139bpm Friday, 10/24/14 - long cycle & presslong cycle: 16kg x 7,7,7,7,9,10 / 6:00 - NBL = 47, volume = 1,504kgpress: 75x5, 90x3, 100x1pulldowns: 3 setspushdowns: 3 setscurls: 3 setsrunning x 21:30 - run to 150bpm, walk to 130bpm - avg. HR = 141bpm Link to comment Share on other sites More sharing options...
Crystal Posted October 26, 2014 Share Posted October 26, 2014 Traitor. Link to comment Share on other sites More sharing options...
Scott Shetler Posted October 26, 2014 Author Share Posted October 26, 2014 Talk to Giacomo! Link to comment Share on other sites More sharing options...
Scott Shetler Posted October 27, 2014 Author Share Posted October 27, 2014 Monday, 10/27/14 - squatlong cycle: 16kg x 14 / 2:00, 20kg x 6 / 1:00, 24kg x 4 / 0:30, 20kg x 6 / 1:00, 16kg x 18 / 2:00 - NBL = 48, volume = 1,696kgsquat: 155x3, 175x3, 200x3weighted abs: 3x20running x 18:00 Link to comment Share on other sites More sharing options...
Crystal Posted October 28, 2014 Share Posted October 28, 2014 Giacomo is just trying to break up the powerlifters so they can't gang up on him again Link to comment Share on other sites More sharing options...
Scott Shetler Posted November 6, 2014 Author Share Posted November 6, 2014 It's backfiring, now he'll have powerlifters AND kettlebell lifters ganging up on him! Link to comment Share on other sites More sharing options...
Scott Shetler Posted November 6, 2014 Author Share Posted November 6, 2014 Getting caught up on the log.... Cycle 2:9Week 2BW = 189.5lbs.Tuesday, 11/4/14 - long cycle & benchlong cycle: 16kg x 50 (10rpms) / 5:00, NBL=50, Volume=1,600kgbench press: 105x5, 120x5, 135x5rows: 6 setspushdowns, curls, laterals x 3 setsrunning x 20:00 Monday, 11/3/14 - long cycle & squatlong cycle: 16kgx18/2:30, 20kgx11/1:30, 24kgx7/1:00, 16kgx24/3:00 - NBL=60, Volume=2,120kgsquat: 145x3, 165x3, 185x3GHR: 3 setsweighted abs: 3 setspulldowns: 3 sets Week 1BW = 191.5 lbs.Friday, 10/31/14 - long cyclelong cycle: 16kg x 48 (6,6,6,6,7,7,10) / 7:00 - NBL=48, Volume=1,536kg1-arm jerk: 16kgx5, 24kgx3, 32kgx1 / 3 setslat pulldowns: 3 setsrunning x 25:00 Thursday, 10/30/14 - deadliftlong cycle (light / technique sets): 12kg x 5, 16kg x 3, 20kg x 1 / 3 sets - volume = 768kgdeadlift: 215x3, 250x3, 280x3rack pull #3 pin: 295x1, 315x1, 335x1pull-ups x 28 repskettlebell snatch: 16kg x 40+40 / 5:00 Tuesday, 10/28/14 - long cycle & benchlong cycle: 16kg x 44 (7,8,9,9,11) / 5:00 - NBL = 44, volume = 1,408kgbench press: 110x3, 130x3, 145x3, 95x15rows: 5x10, 1x15curls / pushdowns / laterals x 3 sets Link to comment Share on other sites More sharing options...
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