Scott Shetler Posted January 5, 2015 Author Share Posted January 5, 2015 Yep - but it was Giacomo's personal one, like a toddler's footie sock... There's a reason powerlifters wear knee socks! OH YEAH I went there! Monday, 1/5/15 - GPPhard stretching and lots of Indian club swinging with the 2lb clubs… cardio: 2-arm kettlebell swing x 25, jump rope x 50, bike x 4:00; 2-arm kettlebell swing x 20, jump rope x 50, bike x 4:00; 2-arm kettlebell swing x 15, jump rope x 50, bike x 4:00; 2-arm kettlebell swing x 10, jump rope x 50, bike x 4:00; 2-arm kettlebell swing x 5, jump rope x 50, bike x 4:00 Link to comment Share on other sites More sharing options...
Scott Shetler Posted January 6, 2015 Author Share Posted January 6, 2015 Tuesday, 1/6/15 - Long Cycle & Deadliftwarmed up with: 3 sets of reverse hypers and lat pulldownsdeadlift: 205x3, 225x3, 255x3long cycle: 16kg x 5, 20kg x 5, 24kg x 4, 16kg x 6, 20kg x 5, 24kg x 5, 16kg x 6, 20kg x 5, 24kg x 5 → 30 seconds on / 30 seconds off x 9 sets - NBL=46, volume=1,816kgsrunning x 20:00ball sit-ups: 4x25forearm and wrist exercises Link to comment Share on other sites More sharing options...
Scott Shetler Posted January 9, 2015 Author Share Posted January 9, 2015 Thursday, 1/8/15 - Long Cyclewarmed up with 2-arm kettlebell swings, kettlebell presses, kettlebell snatcheslong cycle: 12kg x 5, 16kg x 5, 20kg x 31-arm jerk: 24kg x 3+3, 28kg x 1+1long cycle: 24kg x 12 / 2:00, 16kg x 22 / 3:00jumping squats: 95x25 / 3 setskettlebell mil press: 16kg x 8+8, 7+7, 6+6pulldown: 3x8abs x 100 reps Link to comment Share on other sites More sharing options...
Scott Shetler Posted January 13, 2015 Author Share Posted January 13, 2015 Tuesday, 1/13/15 - Long Cycle & Deadliftlong cycle: warm-ups - 12kgx5, 16kgx3, 20kgx2, 24kgx1: sprint sets - 24kgx9/1:00, 20kgx19/2:00, 16kgx32/3:00 speed deadlifts: 205+chains x 3 / 3 sets pulldowns: 3x10weighted abs: 3x25 running x 8:00 sprint intervals followed by a 6:00 cool down run Monday, 1/12/15 - Cardio running x 23:00 Sunday, 1/11/15 - Long Cyclewarmed up with reverse hypers and light long cycle sets…long cycle: 16kgx8/1:00, 16kgx8/1:00, 20kgx6/1:00, 24kgx14/2:30, 16kgx25/3:30abs x 100 repsrunning x 22:00 Link to comment Share on other sites More sharing options...
Scott Shetler Posted January 16, 2015 Author Share Posted January 16, 2015 Friday, 1/16/15 - RunningRunning x 33:00 Thursday, 1/15/15 - Long Cyclewarmed up with 3 sets each of reverse hypers and lat pulldowns long cycle: warm up sets - 12kg x 5, 16kg x 8, 16kg x 8, 20kg x 6, 24kg x 1; work sets - 24kg x 15 / 3:00 (5,5,5); 16kg x 28 / 4:00 (7,7,7,7) squat / jumping squats: 95 x 5 / 15, 115 x 3 / 12, 135 x 1 / 10 lat pulldowns: 3x8weighted abs: 3x15 Link to comment Share on other sites More sharing options...
Scott Shetler Posted January 20, 2015 Author Share Posted January 20, 2015 Tuesday, 1/20/15 - deadlift & long cycle deadlift: worked up to 275x5, 315x3, 335x1, 365x1 long cycle sprint sets 30sec on / 30sec off: 24kgx4, 20kgx5, 16kgx6 / 3 circuits bench press: 4x8-10seated row: 4x12weighted abs: 4x15 Monday, 1/19/15 - running dayrunning x 35:00 Sunday, 1/18/15 - Long Cyclelong cycle: 12kgx10/1:00, 16kgx9/1:00, 20kgx14/2:00, 24kgx12/2:00, 20kgx12/2:00, 16kgx20/2:00 jumping squat: 135x20 / 3 sets pulldowns: 3x8-10kettlebell press: 3x8-10 abs x 100 reps running x 15:00 Link to comment Share on other sites More sharing options...
Scott Shetler Posted January 27, 2015 Author Share Posted January 27, 2015 Tuesday, 1/27/15 - long cycle & bench press deloadlong cycle: 12kg x 12 / 1:00, 16kg x 10 / 1:00, 20kg x 4 / 0:30, 20kg x 36 / 6:00 (steady 6 RPMs) bench press: barx5, 65x5, 95x3 / 3 setsseated row: 120x8 / 5 sets pushdowns: 2x12reverse sit-up: 2x8 *pull-ups and heavy grippers GTG throughout the day bike: 4:00 x 50%; 0:20 x 100% / 0:10 x 50% x 8 rounds; 4:00 x 50% Monday, 1/26/15 - long cycle & squat deloadlong cycle: 12kg x 10 / 1:00, 16kg x 8 / 1:00, 20kg x 6 / 1:00, 24kg x 3 / 0:30, 24kg x 15 / 3:00, 20kg x 12 / 2:00, 16kg x 24 / 2:00 squat: barx5, 95x3, 115x3, 130x3 GHR: 2x8GHR sit-up: 2x8 bike x 20:00 intervals *pull-ups and heavy grippers GTG throughout the day Friday, 1/22/15 - GPP3lb Indian club swingingchin ups x 10reps1-arm KB swing/2-arm KB swing - 12, 16, 20, 24kg x 5/5/5kettlebell snatch: 16kg x 154 / 10:00 (77 reps each hand)heavy grippers and Janda sit-ups x 3 rounds Thursday, 1/22/15 - long cyclelong cycle: 12kg x 5, 16kg x 8/1:00, 20kg x 7/1:00, 24kg x 3 / 0:30, 24kg x 5 / 1:00, 24kg x 8 / 1:30, 24kg x 5 / 1:00, 24kg x 5 / 0:30, 16kg x 31 / 3:00 jumping squat: 135x20 / 3 sets pulldown: 3x8sit-ups: 3x20 Link to comment Share on other sites More sharing options...
Scott Shetler Posted January 29, 2015 Author Share Posted January 29, 2015 Thursday, 1/29/15 - deadlift deloadwarmed up with reverse hypers, lat pulldowns, and RDLs deadlift: 135x3, 155x3, 185x3good morning: 95x5 / 2barbell row: 95x5 / 2reverse hyper: 2x83-way band abs: 2 setskettlebell snatch: 16kg x 24+24 / 3:00 *grippers and pull-ups - GTG throughout the day... Link to comment Share on other sites More sharing options...
Crystal Posted February 5, 2015 Share Posted February 5, 2015 Your deload days look suspiciously cardio just kidding, looks fun though! Link to comment Share on other sites More sharing options...
Scott Shetler Posted February 6, 2015 Author Share Posted February 6, 2015 It's totally cardio! Friday, 2/6/15 - deadlift and long cycle technique stufflong cycle: 16kg x 24 / 3:00 deadlift: 210x3, 240x3, 270x3, 295x3, 335x3rack pull #4 pin: 365x3 pulldown: 3x8reverse hyper: 3x10-12 hammer curls: 3x8weighted abs: 3x15 Thursday, 2/5/15 - long cyclelong cycle: 16kg x 8 / 1:00, 20kg x 3 / 0:30, 24kg x 3 / 0:30, 24kg x 3 / 0:30; 24kg x 24 / 4:00, 16kg x 28 / 3:00 trail run x 20:00 Tuesday, 2/3/15 - long cycle and lower stufflong cycle: 16kg x 8 / 1:00, 20kg x 3 / 0:30, 24kg x 3 / 0:30; 24kg x 18 / 3:00, 16kg x 24 / 3:00 squat: 155x3, 175x3, 200x3 sit-ups: 3x12 running x 12:00 intervals Monday, 2/2/15 - long cycle and upper stufflong cycle: 16kg x 10 / 1:00, 20kg x 4 / 0:30, 24kg x 3 / 0:30; 24kg x 20 / 5:00 bench press: 115x3, 130x3, 150x3, 95x12row: 5x10 pushdown: 3x12weighted abs: 3x15 Friday, 1/30/15 - long cyclelong cycle: 12kg x 10 / 1:00, 16kg x 8 / 1:00, 20kg x 3 / 0:30, 24kg x 3 / 0:30; 24kg x 15 / 3:00, 16kg x 20 / 2:00 Accessories: barbell press, pulldowns, weighted abs, and curls for some sets and reps Link to comment Share on other sites More sharing options...
Recommended Posts
Create an account or sign in to comment
You need to be a member in order to leave a comment
Create an account
Sign up for a new account in our community. It's easy!
Register a new accountSign in
Already have an account? Sign in here.
Sign In Now