Scott Shetler

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

Monday, 9/2/14 - bench 1. bench press: 115x3, 130x3, 145x3; 175x1, 190x1 2. 3-board press: 155x3, 175x3 / 3 3. pushdown: 50x10 / 6 4. chins: 3x6 5. seated row: 100x10 / 3 6. laterals: 5x8-12 7. DB curls: 5x6-12

Sunday, 8/31/14 - squat 1. squat: 160x3, 185x3, 210x3; 245x1, 275x1 2. deadlift: 225+chains x 2 / 5 sets 3. front squat: 95x3 / 3 sets 4a. GHR: 3x8 4b. weighted abs: 3x15 5a. reverse hypers: 3x10 5b. reverse sit-up: 3x10

You should have told people Jason was available to drive people to the park, you would have had a better turnout!

Yeah, bicep curls! You've seen my (lack of) arms! You're going to LOVE this update! Past Two Week's training: Week 4 - MUCH needed de-load week *focus this week is shoulder therapy and getting rid of the wrist and hand pain. Friday 8/29/14: DE BP -- deload 1. long cycle: 16kg x 5 reps in 30 sec. - 30 sec. rest x 3 / 2 sets 2a. bench press: worked up to 95x5 / 2 sets 2b. seated row: 4x6 3a. 3-way delt raise: 8 x 5,5,5 / 2 sets 3b. pulldown: 2x8 4a. pushdown: 2x10 4b. DB curl: 2x10 Thursday 8/28/14: ME SQ/DL -- deload 1. gamma casts w/ heavy club: 20 x 5+5 / 2 sets 2. sled dragging - 5 trips pressing walking forward and rowing walking backward 3. GHR: 2x8 4. pulldown: 2x8 5. reverse hyper: 2x8 6. pulldown abs: 2x12 7. heavy club torso swings (I think they are called “war hammer” swings or something stupid like that): 20 x 5+5 / 2 sets Tuesday 8/26/14: ME BP -- deload 1. bench press (bar only, hand and wrist hurt but was able to unrack and do some reps): bar x 10 / 2 sets 2. reverse grip bench press: bar x 15 / 2 sets 3. DB bench press: 3x15 4. pushdown: 3x12 5. pulldown: 3x10 6. 1-arm row: 2x12 7. cable curl: 3x8 8. shrugs & delt raises: 3 sets Monday 8/25/14: DE SQ/DL -- deload 1. squat: 135x3/ 3 sets 2. deadlift: 185x3 3. long cycle (just wanted to test the shoulder a bit on this, hand hurt a little and shoulder was ok): 12kg x 40 reps / 5:00 (steady 8rpm) 4. pulldown: 2x8 5. reverse hyper: 2x10 6. ab bench: 2x15 Week 3 Friday 8/22/14: DE BP *Shoulder was F@$%ed!!! SOOO much pain in my wrist and palm on the right hand I could not even unrack the unloaded bar to bench. 1. pushdown: 5x15 2. pulldown: 4x10 3. seated row: 3x10 4. DB curls: 4x10 5. laterals: 4x12 Thursday 8/21/14: ME SQ/DL 1. rack deadlift: #3 pin (plates are 6” off the ground): worked up to 295x1, 315x1, 335x1 2. GHR: 4x10 *finished with pulldowns, abs and reverse hypers for 4 sets Tuesday 8/19/14: ME BP 1. pin press: #10 pin (bar set at chest) - worked up to 155x1; #13 pin (bar 3” off chest) - worked up to 195x1 2. DB bench press: 35x18-20 / 3 3. elbows out extensions (Tate press): 4x12-15 4. seated row: 4x12 5. laterals: 3x8-10 6. pulldowns: 3x6-10 7. hammer curls: 3x7-12 Monday 8/18/14: DE SQ/DL 1. box squat w/ chains: 185x2 / 2 sets, 205x2 / 2 sets, 225x2 / 2 sets 2. speed deadlift w/ chains: 245x1 / 2 sets, 275x1 / 2 sets, 295x1; no chains - 315x1, 365x1 3. pulldown: 4x10 4. reverse hyper: 4x10 5. weighted abs: 4x15

Friday 8/15/14: DE BP 1. speed bench with chains: barx15, 65x5, 95x3 / 9 sets 2. close grip bench press: 95x15 3. ultra-wide bench press: 95x15 4a. pushdown:50x15-20 / 3 sets 4b. seated row: 100x15 / 3 sets 5a. laterals: 15x10 / 3 sets 5b. kettlebell shrugs w/ 3 second hold at top: 20kg bells x 10 / 3 sets 5c. DB curl: 25x10 / 3 sets 6. Indian club work - 15lb club gamma cast x 5 ea. direction / 2 sets; 3lb club swinging x full circuit

Glad you weren't hurt!! We saw that from back behind the other platform - fortunately you were walking and laughing soon after!

GRRRRR! Ok! Here goes two days.... Thursday 8/14/14: ME SQ/DL 1. suspended safety squat bar good mornings: bar x 5, 85x3, 115x3, 135x3, 155x1, 175x1, 205x1, 185x1 / 2 sets 2. GHR: 25x6 / 2 sets, bw x 10 3a. pulldown abs: 50x15 / 3 sets 3b. reverse hypers: 110x10 / 3 sets 4. 2-kettlebell swings (sumo stance): 24kg+24kg x 8 / 3 set Wednesday 8/13/14: GPP band good mornings: avg. bands x 40 band pushdowns: light bands x 40 band pull-aparts: mini bands x 40 Indian club swinging: 3lb clubs x a bunch

Last 6 training sessions, back into it after the Plantbuilt Texas meet: Week 2 Tuesday 8/12/14: ME Bench Press 1. 3-board press: worked up to 185x1, 195x1, 205x1 (definitely had more but I’m still being gentle on the shoulder, but so far the bench is showing signs of coming back to life!); back off sets - 155x8 / 2 sets 2a. 1-arm kettlebell clean & press: 20kg x 1,2,3ea. / 5 sets 2b. lat pulldown: 100x8 / 5 sets 3a. pushdown: 3x12 3b. dumbbell curl: 3x8 4. Indian club swinging: 3lb clubs x series Monday 8/11/14: DE Squat / Deadlift 1. box squats: 205+chains x 2 / 8 sets 2. speed deadlift: 275+chains x 1 / 6 sets 3a. kettlebell goblet squat: 16kg x 8 / 3 sets 3b. pulldown: 100x10 / 3 sets 4a. kettlebell twist deadlift: 24kg x 5ea. / 3 sets 4b. reverse sit-up: 3x15 5. 2-kettlebell sumo swings: 16kg+16kg x 8, 20kg+20kg x 8, 24kg+24kg x 8 Week 1 Friday 8/8/14: DE Bench Press 1. speed bench press: 95+chains x 3 / 3 sets, 115+chains x 3 / 3 sets, 135+chains x 3 / 2 sets 2. kettlebell press: 16kg x 8 / 3 sets 3. kettlebell bottom up press: 12kg x 5 / 3 sets 4. chins: 18 reps 5. pulldowns: 3x10 6. pushdowns: 3x15 7. dumbbell curls: 3x10 Thursday 8/7/14: ME Squat / Deadlift 1. low box squat: worked up to 245x1, 260x1 2. sumo RDL: worked up to 185x5 / 2 sets 3. lat pulldown: 4x10 4. GHR: 4x10 5. weighted abs: 4x20 6. reverse hyper: 3x10 Tuesday 8/5/14: ME Bench Press 1. reverse band bench press (light bands): worked up to 245x1, 260x1, 235x1 / 2 sets 2. incline bench press: 3x8 3. chins: 36 reps 4. pushdowns: 3x15 5. 1-arm rows: 3x8 6. hammer curls: 3x10 7. laterals: 3x10 Monday 8/4/14: DE Squat / Deadlift 1. box squat: 185+chains x 2 / 8 sets 2. speed deadlifts: 245+chains x 1 / 6 sets 3. lat pulldown: 4 sets 4. reverse hypers: 4 sets 5. reverse sit-ups: 4 sets 6. side bends: 4 sets

Crystal - tell the shoulder to take it easy on me!!!

Yo!!! I know you!

Team Plantbuilt Powerlifting Meet Results Saturday, 7/26/14 - Naturally Fit Games USPA Meet 198lb class; Sub-Masters; Deadlift only -- 1st place Opener: 165kg (363.8lbs) -- good lift 2nd: 182.5kg (402.3lbs) -- good lift 3rd: 190kg (418.9lbs) -- miss Post-Meet Training * Getting back in the swing of things this week after the meet. Wanted to take and easy week and ease back into benching to see how the shoulder handles it and so far so good! Next step will be to start incorporating the kettlebell competition lifts next week and see how the shoulder handles the overhead work in the clean & jerk. Did some light snatches this week and it was ok so we’ll see. Friday 8/1/14: DE Bench 1. speed bench press w/ chains: 95x3 / 8 sets (3 different grips) 2. 3-board press: 95x5, 115x5, 135x5, 155x5 / 2 sets 3. chins x 30 reps 4. pushdown: 3x15 5. pulldowns: 3x12 6. laterals: 3x12 7. barbell curl: 3x8 8. med ball abs: 3 circuits Thursday 7/31/14: DE Squat 1. box squat w/ chains: 185x2 / 2 sets; 205x2 / 2 sets, 225x2 2. GHR: 3x10 3. pulldown abs: 3x15-20 4. kettlebell snatches: 16kg x 10+10 / 3 sets Tuesday 7/29/14: ME Bench 1. floor press w/ chains: barx10, barx5, 65x5, 95x3, 115x3, 135x1, 155x1, 135x1 / 2 sets 2. db bench press: 3x12 3. pushdowns: 3x15 4. chins x 30 reps 5. 1-arm row: 3x8 6. lateral raise: 3x8 7. hammer curls: 3x9-12 8. ab wheel: 3x10 Monday 7/28/14: No training - I travelled back from Austin today. Today would be DE Squats, since I’m taking it light this week I will skip ME squat work and just do DE on Thursday.

Last workout of the final taper week for next weekend's meet in Austin, TX w/ Team Plantbuilt. Plan now is a very light squat / ab workout on Monday, and a very light upper body workout on Thursday in TX with the team. Generally I would not lift two days before a powerlifting meet, but since I'm doing deadlift only I will be able to get away with a light upper body session on Thursday. Friday, 7/18/14 - upper body accessory 1. close grip bench press: worked up to 95 x8 / 3 sets *chins x 12 reps 2a. db shoulder press: 3x8 2b. pulldown: 3x10 3a. pushdown: 3x12-15 3b. db curl: 3x8-10 3c. lateral raise: 3x10-12

Thursday, 7/17/14 - deadlift 1. deadlift: 135x5, 185x3, 225x2, 275x1, 315x1, → opener of 385x1 *I’m changing my opener, see below 2. lat pulldown: 3x10 3. reverse hyper: 3x10 4. weighted abs: 3x20 *So today is the last taper workout going into the 7/26 meet. Originally I planned my attempts to be: opener x 385, 2nd x 410, 3rd x 435-445 depending on how the 410 went. I pulled the 385 and 410 last week and did 440 x 2 with reverse bands and things went well. Today the 385 felt heavier than if should have. First I jumped from 315 to 385 which could have something to do with it, but I wanted to see how it felt without taking 355 between them and saving some energy. I know I can hit the 410 so, to me it makes sense to take 365 as an opener, that way it’s not as big of a jump from 315 and I don’t have to waste energy on 355 to make the 385 feel lighter. This should set me up in a better position to make my 3rd attempt. We’ll see, but it sounds good!

Week 12 of 12 week Team Plantbuilt - Naturally Fit Super Show Powerlifting Meet Prep Last week of taper. This is my last taper week going into the 7/26 meet, basically in the deadlift I will just do my warm-ups and take my opener. All the other training is just moderate effort so that I don’t negatively affect my deadlift. Plan for next week is very light squats and abs on Monday, then a very light upper body workout on Thursday after I get to Texas, weigh-in on Friday 7/25, pig out with my teammates all day, then kill the deads on Saturday, 7/26! Probably - 385 / 410 / 435-445 will be the attempts. Tuesday, 7/15/14 - bench 1. bench press: barx8, 65x5, 80x5, 95x5, 115x5 / 2 sets 2. pull-ups x 12 reps 3a. incline db bench: 3x10 3b. pulldown: 3x10 4a. pushdown: 3x10 4b. db. curls: 3x10 4c. laterals: 3x10 Monday, 7/14/14 - squat 1. squat: barx5, 95x5, 115x5, 135x5, 155x5 2. deadlift: 155 x 3 / 3 sets 3. chins x 10 reps 4a. GHR: 3x8 4b. ab bench: 3x20

Friday, 7/11/14 - upper body accessory 1a. close grip bench press: barx10, 95x10, 115x8, 135x6, 95x15 1b. suspended rows: bw x 10 / 4, 15 2a. press: 3x8 2b. multi-grip chins: 18 reps 3a. barbell extension: 5x8-15 3b. barbell curls: 5x8-15 4a. pushdowns: 1x15 4b. hammer curls: 1x15 5. ball abs: 100 reps

Thursday, 7/10/14 - Deadlift This week starts my taper into the 7/26 meet. Deadlift: 135x5, 185x3, 225x1, 275x1, 315x1, 355x1; oper - 385x1, 2nd attempt - 410x1 Reverse band deadlift: projected 3rd attempt - 440x2 lat pulldowns: 3x10 reverse hypers: 3x8 weighted abs: 3x20

Sorry I haven't posted in a while! Since 6/6/14 I've turned 39 and also been SUPER busy with work and projects, but I've been getting my training in! I've had some shoulder issues with benching, so I've decided to do the deadlift-only event at the Naturally Fit Games with my Plantbuilt powerlifting team. It's kind of a bummer not doing the full meet but my shoulder can't handle the bench load and I've had an issue with it this past training cycle. I've backed off and it's feeling pretty good. So I'm just going to focus on my deadlift for this meet and bringing the shoulder strength back up slowly. As of now I'm competing in the deadlift-only 198lb class, submaster's division. My meet attempts will most likely be: opener - 385 2nd attempt - 410 3rd attempt - 435-445 (based on how the 410 goes; right now I have a current training max of 425, so these numbers should be do-able!) Here's my past month's training: Week 11 of 12 week Team Plantbuilt - Naturally Fit Super Show Powerlifting Meet Prep This week starts my taper into the meet on July 26! Deadlift-only, 198 lb. sub-masters class -- here we go! Tuesday, 7/8/14 - bench 1. 95x5, 115x5, 135x5; 95x10 / 2 sets → shoulder feels good! 2. pull-ups x 16 reps 3a. incline db bench: 3x10-15 3b. pulldown: 3x10-15 4. db curls: 4x4-12 5. “Finisher” - 3lb club swinging for shoulders; kettlebell conditioning circuit - push-ups/renegade rows/squat thrusts/clean and press/swings all with 2 KBs; heavy club work - gamma cast, clean & squat, hammer swings; jump rope x 25 → 3 rounds of this! Monday, 7/7/14 - squat 1. squat: barx5, 95x5, 115x3, 135x3, 155x3, 185x3 → I plan to keep squats and accessory work light so I can put the most emphasis on my deadlifting. 2. deadlift: 185 x 2 / 5 sets 3. chins x 12 reps 4a. GHR: 3x10 4b. ab bench: 3x25 Week 10 of 12 week Team Plantbuilt - Naturally Fit Super Show Powerlifting Meet Prep Deload week! Last deload before the taper into the meet. Due to the pain I have in my shoulder I’ve decided not to squat or bench and just compete in the Deadlift-only division. Friday, 7/4/14 - off to rest the shoulder more, it’s feeling OK after the light bench workout. Thursday, 7/3/14 - deadlift 1. deadlift: 135x5, 185x3, 225x1; 255x1 / 6 sets 2a. pulldown: 3x8 2b. reverse hyper: 3x8 2c. ab circuit: 3 rounds Tuesday, 7/1/14 - bench press, shoulder is feeling ok, plan to go light and test it out. 1. bench press: worked up to 95x5 / 2 sets 2. chins x 10 reps 3a. suspended push-up: 2x8 3b. suspended row: 2x10 3a. pushdown: 2x12 3b. curls: 2x12 3c. laterals: 2x12 4. abs: 2x15 Monday, 6/30/14 - squat 1. squat: 95x5, 115x5, 135x5 2. chins x 10 reps 3. GHR: 2x8 4. ab bench: 2x15 Week 9 of 12 week Team Plantbuilt - Naturally Fit Super Show Powerlifting Meet Prep Friday, 6/27/14 - off, just stretching and therapy work for shoulder Thursday, 6/26/14 - deadlift 1. deadlift: 135x5, 185x3, 225x1, 275x1, 315x1, 365x1; 405x1 2a. 2-kettlebell swing: 3x10 2b. pulldown: 3x10 3. ab circuit: 3 rounds Tuesday, 6/24/14 - upper pulling and pre-hab for shoulder, no pressing 1. foam rolling 2. light indian clubs for shoulders 3. band pullaparts & wrist/forearm stretches x 2 sets 4. band face pulls & wrist/forearm stretches x 2 sets 5. lat pulldown: 5x6-10 supersetted with club swinging 6. seated row: 1x15 7a. pushdown: 4x10-15 7b. db curl: 4x6-12 8a. laterals: 2x10 8b. rear delts: 2x8 9. external rotator cuff work and stretching with the Rotator Monday, 6/23/14 - squat 1. squat: 115x3, 135x3, 155x3 2. deadlift: 135x3, 155x3, 185x3 3. chins x 21 reps 4a. GHR: 3x10 4b. ab circuit: 3 rounds Week 8 of 12 week Team Plantbuilt - Naturally Fit Super Show Powerlifting Meet Prep Friday, 6/20/14 - upper accessory shoulder press, close grip bench, chins, and arms - nothing exciting, right shoulder is pretty damn sore. Thursday, 6/19/14 - deadlift 1. deadlift: 135x5, 185x3, 225x2, 275x1, 315x1; 365x2 2. reverse band deadlift: 405x3, 425x3 accessory work for low back and abs - nothing special Tuesday, 6/17/14 - bench 1. bench press: 115x3, 125x3, 135x10 2. dips: 3x5 3. chins x 30 reps 4a. db curl: 5x6-15 4b. ab crunch: 5x20 Monday, 6/16/14 - squat 1. squat: 155x3, 185x3, 205x3 2. deadlift: 185x3 / 3 sets 3. chins x 27 reps 4a. GHR: 3x8-10 4b. ab circuit: 3 rounds Week 7 of 12 week Team Plantbuilt - Naturally Fit Super Show Powerlifting Meet Prep Friday, 6/13/14 - upper accessory 1. press: worked up to 95x3 / 3 sets 2. chins: 21 reps 3a. close grip bench: 95x10 / 3 sets 3b. row: 3x12 4. bb curl: 5x4-15 5. hammer curl: 2x15 Thursday, 6/12/14 - deadlift 1. deadlift: 135x5, 185x3, 225x2, 275x1, 315x1; 335x3 / 3 sets 2. reverse band deadlift: 365x1, 405x2 / 2 sets 3a. lat pulldown: 3x10 3b. 45 degree back raise: 3x8 3c. ab bench: 3x20 Tuesday, 6/10/14 - bench 1. bench press: 115x5, 130x5, 150x5 2. pull-ups: 15 reps 3a. DB bench press: 3x8-15 3b. row: 3x10-15 4a. pushdown: 3x12 4b. curls: 3x8 4c. laterals: 3x8 Monday, 6/9/14 - squat 1. squat: 165x5, 190x5, 215x5 2. chins x 21 reps 3. deadlift w/ chains: 205x1 / 2 sets, 225x1 / 2 sets, 245x1 / 2 sets 4a. pulldowns: 3x10 4b. GHR: 3x10 4c. ab circuit: 3 rounds

Check out this great interview I did with vegan arm-wrestler Rob Bigwood! http://plantbasedperformance.org/1/post/2014/06/rob-bigwood-talks-plants-arm-wrestling-and-bubble-baths.html This past week's training: Week 6 of 12 week Team Plantbuilt - Naturally Fit Super Show Powerlifting Meet Prep Friday, 6/6/14 - long cycle and press / bench accessories 1. press: barx10, 65x8 / 3 sets 2. long cycle: 20kg x 3, 16kg x 3, 12kg x 3 / 3 rounds 3. 1-arm long cycle: 24kg x 3+3 / 3 sets * chins x 55 reps 4a. close grip bench press: 95x8 / 3 sets 4b. barbell curl: 65x10 / 3 sets 5. ab circuit: 5 drills x 3 rounds *finished club swinging and a ton of grip / forearm work Thursday, 6/5/14 - deadlift 1. deadlift: 135x5, 185x3, 225x1; 275x1, 315x3, 335x3, 365x2 2. reverse band deadlift: 405x1, 455x1 *chins x 8 reps 3. bent over barbell row: 135x8 / 3 4a. pulldown: 4x8-10 4b. weighted abs: 4x20 4c. 45 degree back raise: 4x6-8 Tuesday, 6/3/14 - bench press 1. bench: bar.x 10, 65x8, 95x5, 115x3, 135x2, 155x1, 175x1 / 3 sets; 150x5, 130x5, 115x5, 95x12 *chins w/ various grips x 33 reps 2a. incline bench press: 3x8 2b. seated row: 3x10 3a. pushdown: 3x12 3b. db curl: 3x8-10 3c. laterals: 3x8-10 4. ab circuit: 3 drills x 3 rounds Monday, 6/2/14 - squat - BW=194lbs (got a small back spasm this weekend so took it easy today) 1. squat: barx5, 95x5, 115x5, 135x5, 155x5 2. deadlift: 135x5, 155x4, 185x3, 205x2, 225x1 3a. reverse hyper: 3x10 3b. weighted abs: 3x15 3c. pulldown: 3x10 4. kb snatch:12kg x 10/8/6/4/2

This past week has been a de-load after hitting maxes last week. Week 5 of 12 week Team Plantbuilt - Naturally Fit Super Show Powerlifting Meet Prep *Deload week after hitting maxes last week. Friday, 5/30/14 - Bench Accessory 1. close grip bench press: bar x 10, 65x8, 80x6; 95x5 / 2 sets *chins: 15 reps 2a. DB bench press: 2x8 2b. seated row: 2x10 3a. pushdown: 2x15 3b. curl: 2x10 3c. laterals: 2x10 4. ball abs: 3x15,12,10 Thursday, 5/29/14 - Deadlift 1. deadlift: 135x5, 155x5, 185x5, 205x5 *chins x 2 reps with every set of deadlifts 2a. abs: 3x8 2b. pulldowns: 3x8 3. kettlebell snatch: 16kg x 8+8 / 3:00 Tuesday, 5/27/14 - Bench Press & Long Cycle 1. long cycle: 16kg x 21/3:00, 16kg x 14/2:00, 16kg x 7/1:00 2a. bench press: bar x 10, 65x5, 80x5, 95x5, 105x5 2b. chins: 12 reps 3a. db bench press: 2x10 3b. seated row: 2x10 4a. pushdown: 2x8-10 4b. curl: 2x6-8 4c. laterals: 2x6-8 5. ab circuit: 2 rounds *running x 20:00 Monday, 5/26/14 - Squat (BW - 194lbs) 1. squat: barx5, 95x5, 135x5, 155x5 2a. pulldown: 3x8 2b. weighted abs: 3x15 3. kettlebell snatch: 16kg x 8+8 / 5:00

Friday, 5/23/14 - long cycle and bench accessory 1. long cycle: main set: 20kg x 30 / 5:00 (steady 6 RPMs); accessory: 24kg x 4/0:30, 20kg x 4/0:30, 16kg x 5/0:30 x 2 sets 2a. close grip bench: 95x5 / 5 sets 2b. chins: 15 reps 3a. laterals: 3x10 3b. seated row: 3x10 4a. pushdowns: 3x15 4b. db curls: 3x10 4c. med ball abs: 3 sets of 3 drills *running: 20:00 of alternating walk/run

Thursday, 5/22/14 - deadlift 1. deadlift: 135x5, 185x3, 225x1, 275x1, 315x1, 365x1, 405x1, 425x1 2a. lat pulldown: 3x12 2b. reverse hyper: 3x10 2c. ab bench: 3x20 Tuesday, 5/20/14 - bench press 1. bench press: barx10, 95x5, 115x3, 135x2; 155x1, 185x1, 205x1, 230x1 2. reverse band bench press: 225x5, 245x3, 275x3 3a. skull crusher: 4x8 3b. seated row: 4x12 4a. lateral raise: 3x12 4b. DB curls: 3x8 5. med ball abs: 3 rounds

I used to wear Chucks for squatting when I used a very wide stance - I also pull in a sumo stance so the chucks worked well. Recently I've brought my stance in some and have been squatting in the Adidas Ironworks 2's and like them a lot. I still deadlift sumo and have been using a minimal shoe - a Merrell Trail shoe, and want to get a pair of New Balance Minimus cross training shoes as the soles are very thin and flat. Regarding deadlifting, some people who use a conventional stance like the weightlifting-elevated heel-shoes, but these would not be good for a sumo stance, for sumo deadlifts a thin, hard flat-sole or slipper is what most use. Good luck!

Last few sessions - getting caught up on my log... Week 4 of my 12 week Team Plantbuilt - Naturally Fit Super Show Powerlifting Meet Prep *Testing lifts this week - this will give me an idea if I will do the full meet or deadlift-only, and give me an idea of what I want to start shooting at for the attempts of the lift(s). Monday, 5/19/14 - squat test 1. squat: barx5 / 2, 95x5, 135x3, 185x2, 225x1, 275x1, 315x1, 365x1 (after reviewing the video this was definitely to parallel, but iffy on whether or not I broke parallel) 2. long cycle (clean & jerk of 2 kettlebells): I went 0:30 on / 0:30 off for a ladder of 16kg/20kg/24kg for 3 total circuits. Rest was 1:30 between circuits and reps were: 5/4/4 - 5/5/5 - 5/4/4. 3a. pulldown: 3x10 3b. GHR: 3x8 3c. ab circuit: 3 rounds of 3 drills Week 3 of my 12 week Team Plantbuilt - Naturally Fit Super Show Powerlifting Meet Prep Friday, 5/16/14 - bench accessory 1. close grip bench press w/ chains: 95x5 / 5 sets 2a. incline DB bench press: 3x8 2b. lat pulldown: 3x10 3a. laterals: 3x8 3b. seated row: 3x8 4a. pushdown: 3x12 4b. DB curl: 3x8 5. med ball ab circuit: 3 sets Thursday, 5/15/14 - deadlift 1. deadlift: 135x5, 185x3, 225x1; 275x1, 315x1 / 3 sets 2. box squat w/ chains: 185x2 / 3 sets 3. rack pull: 275x3, 245x3, 225x3 4a. reverse hyper: 3x10 4b. ab circuit: a bunch of reps

Week 3 of my 12 week Team Plantbuilt - Naturally Fit Super Show Powerlifting Meet Prep Tuesday, 5/13/14 - bench press 1. bench press: barx10, 95x5, 115x3, 135x2, 155x1; 185x2, 205x1 / 3 sets 2. 3-board bench press: 135x3, 155x2, 185x1; 145x3, 165x2, 195x1; 155x3, 175x2, 205x1 3. bench press: 155x3, 145x3, 135x3 4. DB extension: 3x8 5. pushdown: 2x15 6. chins: 3,2,1 / 2 7. pulldowns: 3x8 8. rear delts: 3x8-12 9. DB curls: 3x8 10. ab circuit x a bunch Monday, 5/12/14 - squat/deadlift 1. squat: barx10, 95x5, 135x3, 185x2; 225x2, 275x1 / 3 sets 2. deadlift w/ chains: 225x2 / 5 sets 3. squat: 205x3, 185x3, 155x3 4a. GHR: 3x8 4b. weighted abs: 3x20