Scott Shetler

Thursday, 11/20/14-deadlift rack deadlift (#1 pin): worked up to 320+40lbs of chains x 5, 320+80lbs of chains x 5 chins x 24 reps shrugs: 3x10 reverse hyper: 3x10 abs: 6 sets

Tuesday, 11/18/14-long cycle+upper long cycle: 16kg x 9,9,9,9,11 / 5:00-NBL=47, Volume=1,504kgs bench press: 95x10, 105x8, 115x6, 115x6, 95x18 -- incline DB bench: 35x10 seated row: 100x10, 110x8, 120x6, 120x6, 100x20 -- pulldown: 100x12 barbell curls: 45x10, 55x8, 65x6, 45x10 -- DB curls: 20x18 pushdowns: 50x10, 60x8, 70x6, 50x12 -- French press: 40x20

Week 4 Monday, 11/17/14 - long cycle long cycle: 24kg x 8, 20kg x 9, 16kg x 10; 24kg x 9, 20kg x 9, 16kg x 10; 24kg x 10, 20kg x 11, 16kg x 12 (rest was 1:00 between sets, and 3:00 between ladders) - NBL=88, Volume=3,480kgs squat (deload): 95x5, 115x3, 135x1 pulldown: 4x8 weighted abs: 3x15 Week 3 Friday, 11/14/14 - long cycle long cycle: 20kg x 6,6,6,6,6 (30/5:00); 16kg x 7,7,7 (21/3:00)-NBL=51, Volume=1,872kgs bike (easy pace) x 40:00 Thursday, 11/13/14 - deadlift rack pull (#3 pin): worked up to 360x5, 370x5 pulldowns: 3x10 reverse hypers: 3x10 weighted abs: 3x15 double kettlebell swings: 16kg x 10, 20kg x 8, 24kg x 6

Try bicep curls!

Yep - kettlebell sport is a power endurance sport. I'm REALLY lacking on the endurance stuff! Tuesday, 11/11/14 - long cycle & upper body long cycle: 16kg x 33 / 3:00 (11rpm), 16kg x 12 / 1:00, 16kg x 12 / 1:00 lat pulldown: 3x10 bench press: 3x10 seated row: 3x12 pushdown: 3x8-10 db curl: 3x6-8 running x 15:00 - hard intervals Monday, 11/10/14 - long cycle & deadlift dynamic effort deadlift w/ chains: 225x2 / 2 sets, 275x1 / 2 sets, 315x1 / 2 sets long cycle: 24kg x 6 / 1:00, 20kg x 12 / 2:00, 16kg x 18 / 3:00, 24kg x 5 / 0:30, 20kg x 10 / 1:00, 16kg x 18 / 1:30 - NBL=69, Volume=2,560kgs pulldown: 3x10 GHR: 3x8 GHR sit-up: 3x8

Friday, 11/7/14 - long cycle long cycle: 16kg x 7,7,7,7,7,7,7,7,7,10 = 73 / 10:00 - NBL=73, Volume=2,336kgs running x 23:00

Thursday, 11/6/14 - deadlift deadlift: 200x5, 235x5, 265x5 pull-ups (3-different grips) x 35 reps reverse hypers: 3x10 sit-ups: 3x25 kettlebell snatch: 16kg x 32+32 (64 reps total) / 4:00

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

It's backfiring, now he'll have powerlifters AND kettlebell lifters ganging up on him!

Congrats on the meet!

Monday, 10/27/14 - squat long 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 = 1,696kg squat: 155x3, 175x3, 200x3 weighted abs: 3x20 running x 18:00

Talk to Giacomo!

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

Tuesday, 10/7/14 - bench press bench press: 115x5, 135x5, 155x5; 95x8 / 2 sets pulldowns: 100 x 8,8,8,6,6,6,6,6,10,10 pushdown: 3x15 DB curl: 3x10-12 laterals: 3x10

Hahahahahahahaha!!!!!!!!!!!!!!!!!!!!!!!! Monday, 10/6/14 - squat squat: 160x5, 185x5, 210x5 GHR: 3x10 reverse sit-up: 3x10

Don't kick the baby!

Good luck at the comp!!!! Go get it! That explains today's flex Friday huh?!?!?!

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

Tuesday, 9/30/14 - bench press bench press: 125x3, 145x3, 160x3; 185x3 board press work: 4-board - 185x3; 3-board - 205x1; 2-board - 225x1 floor press: 95x8 / 2 sets, 115x6 / 2 sets chins x 20 reps seated row: 4x10-12 JM press: 4x8 barbell curl: 4x8

9 Months out from 6/6/15 Austin, TX Plantbuilt Team Competition Cycle 1:9 Monday, 9/29/14 - squat BW - 194.8 lbs squat: 170x3, 195x3, 220x3; 245x1, 275x3 manta ray squat: 145x8 / 2 sets GHR: 4x10 reverse sit-up: 4x10

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

Nice!!!

Deload week this week! Monday, 9/22/14-squat squat: 145x5 ghr: 2x8 weighted ab bench: 2x15 2-arm KB swing w/ 20yd prowler sprint x 6

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)

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.