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Scott Shetler

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Everything posted by Scott Shetler

  1. Friday, 5/9/14 - Bench Press accessory 1. bench press with chains: 95x3 / 5 2a. incline bench: 3x10,8,6 2b. lat pulldown: 3x12,10,8 3a. skull crusher: 3x8 3b. row: 3x8 4a. barbell curl: 3x6 4b. lateral raise: 3x8
  2. Dwayne - 130-150 is my range for cardiac development and I start breathing heavy around 145-150 so I don't maintain it during CVD work. Basically I start running until I hit 150 then walk until I hit 130 and repeat for the desired training duration. I usually end up avg around 138-142bpm. Thanks!
  3. last couple... Thursday, 5/8/14 - Deadlift 1. deadlift: 135x5, 185x3, 225x1, 275x1, 315x1; 365x1; 275x3, 245x3, 225x3 2. box squat w/ chains: 185x2 / 5 sets 3a. 45 degree back raise: 3x8 3b. reverse sit-up: 3x15 3c. shrugs: 3x12 Tuesday, 5/6/14 - Bench press 1. bench press: barx10, 95x5, 115x3, 135x1, 155x1, 170x1, 180x1; 205x1, 215xmiss; 165x3, 150x3, 130x3 2a. barbell extension: 4x10-12 2b. seated row: 4x10-12 3a. lateral raise: 2x10 3b. pulldown: 2x10 4. hammer curl: 3x8 5. long cycle: 16kg x 8, 20kg x 5, 24kg x 4; 16kg x 5, 20kg x 5, 24kg x 4 Monday, 5/5/14 - squat 1. squat: barx5 / 2, 95x5, 135x3, 185x1, 225x1; 275x1, 300x1; 225x3, 200x3, 175x3 2. speed deadlift w/ chains: 245x1 / 6 sets 3a. shrugs: 3x8-12 3b. GHR: 3x8 3c. weighted abs: 3x20
  4. Friday, 5/2/14 - bench press (last day of deload!) 1. speed bench press w/chains: 95x3 / 5 sets 2. incline dumbbell bench press: 2x12 3. pushdowns: 3x12 4a. lat pulldown: 3x8 4b. 1-arm clean & press w/ kettlebell: 3x8 5. seated row: 2x10 6a. rear delt laterals: 2x8 6b. db curl: 2x8
  5. Last couple sessions this week: Thursday, 5/1/14 - deadlift (deload week… still…) 1. deadlift: 185x5, 205x3, 235x1; 275x1, 295x1 (approx. 77.5%) 2. box squat w/ chains: 205x2 / 3 sets 3a. reverse hyper: 3x8 3b. reverse sit-up: 3x10 4. kb snatch: 16kg x 24+24 / 3:00 Tuesday, 4/29/14 - bench press (still deloading this week) 1. bench press: 105x5, 120x3, 135x1; 155x1, 185x1 (approx. 82.5%) 2. reverse band bench press: 135x5, 155x5 / 2 sets 3a. bb extension: 3x10,8,6 3b. pull-up: 10 reps 4a. 1-arm row: 2x8 4b. lateral raise: 2x8 5. bb curl: 2x10 6. long cycle: 16kg x 21/3:00
  6. Week 1 of my 12 week Team Plantbuilt - Naturally Fit Super Show Powerlifting Meet Prep Monday, 4/28/14 - squat (I’m backing off a bit this week since last week I tested 1RMs on all 3 lifts) 1. squat: 130x5, 150x3, 170x1; 205x1, 225x1, 245x1 (approx. 72.5%) 2. speed deadlift w/ chains: 225x2 / 3 sets 3a. GHR: 2x8 3b. weighted abs: 2x15 4. kettlebell snatch: 16kg x 24+24 / 3:00
  7. Thanks Kora! Happy they let me on the team! Friday, 4/25/14 - bench accessory and GPP 1. close grip bench w/ chains: 95x5 / 5 sets 2. floor press: 95x5, 115x3, 135x3, 155x3 / 2 sets 3a. rolling db extension: 3x15,12,10 3b. seated row: 3x10 4a. pushdown: 2x12 4b. pulldown: 2x10 5a. rear delts: 3x12,10,8 5b. db curls: 3x6 *GPP (heavy jump rope and 16kg kettlebell): jump rope x 25, 1-arm kb jerk x 9+9, 1-arm snatch x 9+9, 1-arm long cycle x 9+9 / 3 rounds
  8. Thursday, 4/24/14 - deadlift test 1. deadlift: 205x5, 235x3, 260x1; 295x1, 350x1, 385x1 2. bent over barbell row: 135x6 / 4 sets 3a. reverse sit-up: 3x10 3b. side bend: 3x10
  9. It's my least favorite lift for a reason.... Tuesday, 4/22/14 - bench press test 1. bench press: 120x5, 135x3, 150x1; 185x1, 205x1, 215x1, 225x1, 205x1 2a. incline dumbbell bench press: 35x15 / 3 2b. lat pulldown: 100x15,12,10,10 3a. pushdown: 3x10-15 3b. db curls: 3x10 3c. bent over laterals: 3x10
  10. Last few... After a 7 year layoff from powerlifting I'm going to test the big 3 this week in order to get an idea as to whether or not I will compete in full meet or just the deadlift in July with Team Plantbuilt in Austin, TX. If I'm looking like I could potentially go 405-425 squat, 275-300 bench, and 425-455 deadlift at 181-198 lb weight class I'll do the full meet, if not I'm going to go deadlift only. We'll see! Monday, 4/21/14 - testing the power lifts this week (M=squat, Tu=bench, Th=deadlift) 1. squat: 150x5, 170x3, 190x1; 205x1, 225x1, 245x1, 275x1, 300x1, 315x1, 335x1 2. GHR: bw x 10, 25x8 / 2 sets 3a. weighted abs: 3x15 3b. reverse hypers: 3x12 Friday, 4/18/14 1. close grip bench press w/ chains: 95x5 / 5 sets 2. 3-board press: 135x5, 155x3 / 3 sets 3. long cycle: 24kg x 10 / 2:00, x 8 / 1:00, x 5 / 0:30 4. pulldown: 5x6-12 5a. pushdown: 3x15 5b. bent over lateral: 3x10 Thursday, 4/17/14 1. deadlift: 180x5, 205x5, 235x5 2. goodmorning: 95x5, 115x5, 135x5 / 2 sets 3a. barbell row: 135x8 / 3 sets 3b. pulldown abs: 3x15 4a. hammer curls: 3x6-8 4b. side bend: 3x10 5. kb snatch: 24kg x 5+5/4+4/3+3/2+2/1+1
  11. Tuesday, 4/15/13 1. bench press: 105x5, 120x5, 135x5 2. future method bench press w/ light bands: 185x3, 205x2, 225x1, 245x1 3. long cycle: 20kg x 21/3:00, 16kg x 24/3:00 4a. barbell extensions: barx10, 55x8, 65x6 / 2 4b. seated rows: 100x12 / 4 5a. pushdowns: 3x15 5b. pulldowns: 3x10 6. laterals: 3x12
  12. Be sure to check out my first blog article on the Team Plantbuilt website!!! http://www.plantbuilt.com/back-basics-foundations-training-nutrition/
  13. Monday, 4/14/14 1. speed deadlift w/ chains: 165x2 / 5 sets 2. long cycle: 16kg x 14 / 2:00, 20kg x 14 / 2:00, 24kg x 12 / 2:00, 28kg x 6 / 1:00 3. 1-arm long cycle: 32kg x 5+5 4. squat: 130x5, 150x5, 170x5 5. accessory work: GHR, shrugs, DB hammer curls, weighted abs x 3 sets → hit the humb lift for 25 lbs x 3 on right and left arm, finished with the C.O.C. grippers, trainer x 5, #1 x full close right and left, #2 by half close right and left, trainer x 10 Friday, 4/11/14 1. long cycle (2-kettlebell clean & jerk): 24kg x 32/5:00 (6,6,6,6,8 rpms) PR!! 2a. close grip bench press: 95x10 / 3 2b. seated row: 100x12 / 3 3a. pushdown: 3x15 3b. laterals: 3x12 *prowler sprints + 50lbs x 10 -- HR max = 171 bpm, HR avg over 10:00 = 141 bpm Thursday, 4/10/14 1. squat: 140x3, 160x3, 180x3 2. deadlift: 195x3, 220x3, 250x3; 295x1, 335x1 3. multi-grip chins (3 different grips-palms over, palms under, palms under close): BWx3/3/3, 2/2/2, 2/2/2 4. kettlebell snatch: 16kg x 40+40 / 5:00 5. accessory work: ab coaster, shrugs, DB curls x 3 sets and worked the Rolling Thunder to 125 each hand then 115 x each hand twice
  14. Saturday, 4/5/14 - Punch Gym Sarasota, FL Kettlebell Sport Championship I competed in the long cycle (2-kettlebell clean & jerk) with the 20kg bells, and made the 85kg weight class. I tied my competition best of 67 reps in 10:00 (we are not allowed to set the bells down in competition and you get 10:00 to do as many reps as possible). This was enough to win my division as well as the best long cycle lifter overall title. This is two years in a row for this competition! Great day! Sunday, 4/6/14 - I taught an Indian Club training workshop for 3 hours on Nokomis Beach. Tuesday, 4/8/14 - back to training! Goals now are to move up to the 24kg kettlebell class, and to prep for the July Naturally Fit SuperShow in Austin, TX. I will be competing on the Plantbuilt powerlifting team and competing in the deadlift only, as it will be too difficult to train bench and squat with the long cycle kettlebell training. warmed up with joint mobility, Indian club swinging, reverse hypers, lat pulldowns, and light long cycle work 1. long cycle: 16kg x 28 / 4:00; 20kg x 18 / 3:00; 24kg x 12 / 2:00; 28kg x 6 / 1:00 2a. bench press: 110x3, 130x3, 145x3, 95x10 2b. seated row: 100x10 / 5 3a. pushdowns: 50x12 / 3 3b. laterals: 15x12 / 3 4a. neck harness: 3x10 4b. med. ball abs: 3x12/12/12 *cardiac development training: run until HR hits 150bpm, walk until HR hits 130bpm x 30:00 - avg. HR = 141 bpm
  15. Thanks C.O.!! Friday 4/4/14-taper and weigh ins 1. long cycle: 16kg x 24 / 3:00; 18kg x 16 / 2:00; 20kg x 8 / 1:00 2. running and various calisthenics to make weight x 30:00 weighed in at: 84.7kg → lifting tomorrow morning at the Punch Gym Sarasota Kettlebell Sport Championships, goal is 75 with the 20kg bells in long cycle in the 85kg division!
  16. Last couple of sessions, this is my taper week going into Saturday's FL State Kettlebell Sport meet! Monday 3/31/14-taper week 1. long cycle: 20kg x 48 / 6:00 @ 8RPMs; 16kg x 24 / 3:00 @ 8RPMs 2. squat: bar x 5,. 95x3, 115x3, 135x3 3. weighted abs: 35x15 / 3 4. running x 20:00 of run to HR hit 160-165bpm, walk to HR came down to 130bpm avg HR=146bpm Wednesday 4/2/14-still tapering for Saturday’s meet 1. long cycle: 20kg x 40 / 5:00 @ 8RPMs 2. deadlift: 115x3, 135x3, 155x3 3. pulldown abs: 3x10 *Today is my last training session before Saturday’s meet. I will do a few light sets on Friday probably 16kg x 3:00, 18kg x 2:00, 20kg x 1:00 just to ramp up for Saturday a little and possibly a short run of 10-15 minutes. I’m not a fan of two full days off before a kettlebell sport meet. Powerlifting is different and I always did my best with a 50% squat/bench on Monday of the meet week, and doing my first 3 sets of warm ups in squat and bench on Thursday, and all of my warm ups in squat and bench on Friday prior to a Saturday meet. This woke the CNS up and got me prepped well for the meet. I weighed 185 lbs this morning, I need to be 187 or under on Saturday so I’m good to go there. All in all this has been a much better training cycle. Last year for the 8 week prep cycle I worked at 6-7 RPMs with the 20kgs and got a 67 reps in 10:00 result. This year I’ve been working 8-9 RPMs with the 20kgs and am hoping for 75+! Here we go! Road trip down to Sarasota tomorrow….
  17. Thanks Kora! It's a tough lift for sure! MF NICE!!! But it should be C.O.C. - for Captains of Crush! But again, NICE! Hahahaha! Last couple... This week is my taper into the FL State Kettlebell Sport Championships on Saturday 4/5. I'm hoping to hit 75 reps with the 20kg bells in the clean & jerk. Time to do it!!! Monday 3/31/14-taper week 1. long cycle: 20kg x 48 / 6:00 @ 8RPMs; 16kg x 24 / 3:00 @ 8RPMs 2. squat: bar x 5,. 95x3, 115x3, 135x3 3. weighted abs: 35x15 / 3 4. running x 20:00 of run to HR hit 160-165bpm, walk to HR came down to 130bpm avg HR=146bpm Friday 3/28/14 - Test Day! 1. long cycle: 20kg x 62/8:00 -- PR! (breakdown was 8,8,8,8,8,7,7,8 RPMS) 2. bike x 15:00
  18. Thursday 3/27/14 1. deadlift: 200x5, 225x3, 250x1; 275x1, 315x1, 365x1, 380x1 2a. pulldown: 100x10 / 3 2b. weighted abs: 35x20 / 3 3. rolling thunder: worked up to 130 x right and left hands (left broke ground but couldn’t lock out); hit 125 for a back off on each 4. hub lift: 25 x r and l; 20 x r and l / 3 5. COC grippers: a bunch with the trainer model
  19. Thanks MF! 130-150bpm is VERY low. That's the point. The goal of cardiac development work is to improve cadriovascular efficiency by increasing the heart's stroke volume. It's imperative the left ventrical fill completely before ejection in order to get the appropriate response. If you are interested, look into Joel Jamieson's work - he is the MASTER at energy systems development. His Ultimate MMA book is applicable to preparation outside of the fight sports. It's fantastic! Tuesday 3/25/14 1. long cycle: 20kg x 8/1:00, 24/3:00, 40/5:00 2a. bench press: 130x5, 150x3, 165x1 2b. seated row: 90x10 / 6 sets 3a. pushdown: 50x10 / 3 3b. db curls: 30x10 / 3 3c. laterals: 15x10 / 3 Monday 3/24/14 1. long cycle: 20kg x 16/2:00, 24/3:00, 32/4:00; 16kg x 16/2:00, 24/3:00, 32/4:00 2. squat: 165x5, 185x3, 210x1 3a. pulldown: 100x10 / 3 3b. weighted abs: 35x15 / 3
  20. Friday, 3/21/14 1. long cycle: 20kg x 20/2:00 (10rpms) / 4 sets → rest was 2:00 between each set 2. running x 10:00 steady pace, walk x 3:00 Thursday, 3/20/14 1. deadlift: 170x5, 200x5, 225x5 2. pull-ups: bw x 4 / 5 sets 3. 1-arm kettlebell swing: 32kg x 10+10 / 10 sets; rest = 0:30 between each set
  21. Tuesday, 3/18/14 1. long cycle: 20kg x 9/1:00, 18/2:00, 24/3:00; 16kg x 9/1:00, 18/2:00, 24/3:00 2a. bench press: 115x5, 130x5, 150x3 2b. seated row: 100x8 / 6 sets 3a. pushdowns: 3x10 3b. curls: 3x10 3c. laterals: 3x10 Monday, 3/17/14 - or the day the 24kg kettlebells had me for lunch… 1. long cycle: 24kg x 6,6,6 = 18/3:00, 20kg x 8,8,8 = 24/3:00, 16kg x 9,9,9 = 27/3:00 2a. squat: 145x5, 165x5, 185x5 2b. pulldown: 100x8 / 6 sets 3a. GHR: bw x 8 / 3 sets 3b. pulldown abs: 50x15 / 3 sets
  22. Friday, 3/14/14 1. long cycle: 24kg x 6,6,6,6,6 = 30 / 5:00 PR Cardiac Development Training: ran until heart rate got to 150bpm then walked until heart rate got to 130bpm and repeated for 21:00. Avg. HR was 141bpm.
  23. Thursday, 3/13/14 1. squat: 155x3, 175x3, 200x3 2. deadlift: 185x3, 210x3, 240x3, 275x1, 300x1 3. pull-ups: sets of 3-4 with each set of deads = 29 reps total 4. kettlebell snatch: ladder 1-16kgx11+11/1:00, 20kgx10+10/1:00, 24kgx9+9/1:00; ladder 2-16kgx10+10/1:00, 20kgx9+9/1:00, 24kgx8+8/1:00; finisher-20kgx10+10,10+10/2:00 *did lots of GHRs and pulldowns to warm up...
  24. Thanks man! Tuesday, 3/11/14 1. long cycle: 20kg x 9/1:00, 18/2:00, 27/3:00; 16kg x 9/1:00, 18/2:00, 27/3:00 Cardiac Development Training: ran until heart rate got to 150bpm then walked until heart rate got to 130bpm and repeated for 24:00. Avg. HR was 139bpm.
  25. Monday, 3/10/14 1. long cycle: 20kg x 9/1:00, 18/2:00, 27/3:00; 16kg x 11/1:00, 22/2:00 GPP work -ab bench: 35x20 / 3 -lat pulldown: 100x10 / 3 -press: 45x10 / 3
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