Scott Shetler

Friday, 3/7/14 -- last day of deload and I decided to test the kettlebell long cycle event

1. long cycle: 20kg x 8,8,8,8,8,8 = 48/6:00; 16kg x 10,10,10 = 30/3:00

*also did some reverse hypers and lat pulldowns.

Here are videos of the test sets:

20kg 6:00 set

16kg 3:00 set

*I must be doing something wrong with the videos, I can't get them to embed! Sorry!

Thursday, 3/6/14 -- still deloading this week

1. deadlift: barx10, 95x10, 115x10, 135x5, 155x5 / 2

2. pull-ups: bwx4 / 3

3. kettlebell snatch: 16kg x 13+13 / 1:00, 20kg x 12+12 / 1:00, 24kg x 11+11 / 1:00, 20kg x 11+11 / 1:00, 16kg x 12+12 / 1:00 → rest was 0:15 between each set. This was killer!

4. rolling thunder: 90xR+L, 115xR+L, 125xR+L, 90x3ea. R+L

Tuesday, 3/4/14 -- still deloading this week

1. long cycle: 20kg x 8/1:00, 20kg x 18/2:00, 16kg x 30/3:00, 20kg x 11/1:00

2a. pull-up: bwx1,2,2,1 → switch to lat pulldown: 100x10

2b. bench press: bar x 10, 95x6 / 2

This is the 4th week of my training cycle, so I am deloading on accessory work and testing my kettlebell work at the end of the week.

Monday, 3/3/14

1. long cycle: 24kg x 6/1:00, 20kg x 18/2:00, 16kg x 30/3:00

2. squat: 125x5 / 2

3. pulldown abs: 50x15 / 2

Friday, 2/28/14

1. long cycle: 24kg x 8/1:00, 20kg x 9/1:00, 16kg x 11/1:00, 24kg x 9/1:00, 20kg x 10/1:00, 16kg x 10/1:00, 24kg x 8/1:00, 20kg x 9/1:00, 16kg x 10/1:00 → rest was 1:00 between sets

*warmed up with GHRs, pulldowns, and kettlebell clean & presses

Thursday, 2/27/14

1. deadlift: 190x5, 215x3, 240x1; 275x1, 315x1, 335x1, 365x1

2. pull-ups: bw x 30 reps done in ladder sets of 3,2,1 or 2,1 supersetted w/ deadlifts

3. kettlebell snatch: 16kg x 11+11/1:00, 20kg x 10=10/1:00, 24kg x 9+9/1:00, 20kg x 10+10/1:00, 16kg x 10+10/1:00 → rest was 0:15 between each set

4a. rolling thunder handle deadlift: 90x1 (L&R), 115x1 (L&R), 125x1 (R only I had to spot the left hand)

4b. med ball abs: 3x15,12,10

Tuesday, 2/25/14

1. long cycle: 24kg x 6/1:00; 24kg x 9/1:30; 24kg x 12/2:00; 20kg x 20/2:30; 20kg x 8/1:00; 20kg x 12/1:30; 16kg x 20/2:00

2a. pull-up: bw x 1,2,3,2,1 → switched to lat pulldown on last set: 100x15

2b. bench press: barx10, 95x8, 115x6 / 3

3. kettlebell snatch: 16kg x 8+8 / 3 (48 / 3:00)

Monday, 2/24/14

1. long cycle: 24kg x 6/1:00; 24kg x 9/1:30; 24kg x 12/2:00; 20kg x 8/1:00; 20kg x 12/1:30; 20kg x 16/2:00; 16kg x 10/1:00; 16kg x 15/1:30; 16kg x 20/2:00

2. squat: 160x5, 180x3, 200x1

3. speed deficit deadlifts w/ chains: 155x3 / 3

4. pulldown abs: 70x12 / 3

*This starts week 3 of my 8-week prep cycle for the AKA/IUKL FL State Punch Gym Kettlebell Sport Championship. Here we go...

Friday, 2/21/14

1.long cycle: 24kg x 6/1:00; 24kg x 9/1:30; 24kg x 12/2:00; 20kg x 8/1:00; 20kg x 12/1:30; 20kg x 16/2:00; 24kg x 3/0:30; 20kg x 8/1:00; 16kg x 15/1:30

2a. pull-ups: bw x 1,2,3,2,1 → switched to lat pulldown on last set: 100x15

2b. press: 45x10, 55x8, 65x6 / 3

Thursday, 2/20/14

1. deadlift: 165x5, 190x5, 215x5

2. good morning: 95x10 / 3

3. long cycle: 16kg x 45/5:00 (@9rpms)

4. med ball abs: 3x15,12,10

Tuesday, 2/18/14

1. long cycle: 24kg x 6/1:00; 24kg x 9/1:30; 24kg x 12/2:00; 24kg x 3/0:30; 20kg x 7/1:00; 20kg x 11/1:30; 20kg x 14/2:00; 20kg x 4/0:30; 28kg x 5/1:00

2a. pull-up: bw x 1,2,3,2,1 → switched to lat pulldown on last set: 120x12

2b. bench press: barx10, 95x8, 115x6 / 3

3. kettlebell snatch: 16kg x 9+9 / 3 (54 / 3:00)

Monday, 2/17/14

1. long cycle: 24kg x 6/1:00; 24kg x 9/1:30; 24kg x 12/2:00; 24kg x 3/0:30; 24kg x 6/1:00; 24kg x 9/1:30; 24kg x 12/2:00

2. squat: 135x5, 160x5, 180x5

3. speed deficit deadlift w/chains: 155x3 / 3

4. weighted ab bench: 25x25 / 4

*warmed up with cals, reverse hypers, pulldowns, jump squats, Indian club swinging, kettlebell swings, and light long cycle

Friday 2/14/14

1. long cycle: 24kg x 3/0:30; 24kg x 6/1:00; 24kg x 9/1:30; 24kg x 12/2:00; 24kg x 3/0:30; 24kg x 6/1:00; 24kg x 9/1:30

2a. pull-ups: bw x 1,2,3,2,1 → switched to lat pulldown on last set: 120x15

2b. press: 45x8, 65x6 / 4

3. kettlebell snatch: 16kg x 7+7; 20kg x 7+7; 24kg x 7+7; 20kg x 7+7; 16kg x 7+7 → rest was 15 seconds between sets

*warmed up with Indian clubs and kettlebell swings.

Thursday 2/13/14

1. deadlift: 180x3, 205x3, 230x3; 245x1, 275x1, 295x1

2. rack pull (#3 pin): 135x5, 185x3, 225x3, 275x3, 295x1

3. long cycle: 16kg x 40/5:00 (@8rpms)

4. med ball abs: 3x15,12,10

*warmed up with Indian club swinging and kettlebells

Tuesday 2/11/14

1. long cycle: 24kg x 3/0:30; 24kg x 6/1:00; 24kg x 9/1:30; 24kg x 12/2:00; 24kg x 3/0:30; 24kg x 6/1:00

2a. pull-ups: bw x 1,2,3,2,1 → switched to lat pulldown on last set: 120x15

2b. bench press: barx10, 95x8, 115x6 / 3

3. kettlebell snatch: 16kg x 8+8 / 5 sets no setting bell down (80/5:00)

*warmed up with light KB work, club swinging and mobility

I've been really lazy about posting training but I've been hitting all planned sessions. Today I start my 8 week contest prep cycle for the Florida State Kettlebell Sport Championship. Not sure if I'll be lifting 20kg bells or 24kg bells in the long cycle. I plan to train mostly with the 24kgs. My goal is 57-60 reps in 10:00 (in competition we are allowed 10:00 to do as many reps as possible with the kettlebells be we cannot set the bells down). My event is the long cycle, which is the clean & jerk of 2 kettlebells. My current records are 67 reps with 20kg bells in competition and 72 reps with 20kg bells in training.

8 Week Training Cycle for FL KB Meet

Monday 2/10/14

1. long cycle: 24kg x 3/0:30; 24kg x 6/1:00; 24kg x 9/1:30; 24kg x 12/2:00

2. squat: 145x3, 170x3, 190x3

3. speed deadlift w/chains: 155x2 / 5

4. weighted ab bench: 25x25,20,15,10

*finished with Indian club swinging and some stretching.

In case you're interested in the event I compete in, here is a video of me doing 82 reps in 10:00 with the 16kg bells last summer as part of the Ice Chamber gym's International Friendship Meet.

Thanks man! He's a really cool guy - didn't hesitate when I asked if he would contribute to my book project to benefit Mercy For Animals. Same with the interview. Very happy I got to see him fight when UFC was in Atlanta in 2013. Hope you enjoyed the interview!

I recently did an interview with Mac Danzig as a follow up to a book I published that he contributed to.

Mac is a very interesting guy and such a good role model for MMA. Unfortunately it looks like his fighting days are over, but kudos to him for looking at things long term.

Here's a link to the article:

http://plantbasedperformance.org/1/post/2014/01/mac-danzig-on-fighting-eating-plants-and-the-meaning-of-life.html

Be sure to check out his photography site (links are in the article) - GREAT stuff!

Hope you enjoy it!

No entries in a while, haven’t missed a day of training though. Finished up through last week doing the strength + bodybuilding accessory work. This week I started tweaking things up to begin prepping for the goals I want to accomplish in competition or personal challenges this year.

Tuesday, 1/14/14

1. long cycle: 16kg x 30 / 5:00 (6 RPM pace)

2a. bench press: 110x3, 125x3, 140x3

2b. dead hang pull-ups: bw x 8 (test set), 2,2,2,2,2,2,3 = 23 reps

3. running x 20:00

*qigong & Taiji practice this morning

Monday, 1/13/14

1. long cycle: 12kg x 20/2:00, 16kg x 16/2:00, 20kg x 7/1:00, 24kg x 6/1:00

2a. squat: 140x3, 160x3, 180x3

2b. dead hang pull-ups: 2 reps w/ ea. set of squats = 14 reps

3. kb snatch: 24kg x 34+34 / 5:00 (68 total)

4. GHR sit-up: bw x 5 / 5

*Taiji class today

Hey man, sorry for the delay! First week of the year is busy in the gym biz!

I think 1-arm deadlifts are great, as long as the serve a purpose for you. Are you talking about deadlifting the dumbbell centered between your legs? Or on the side, as in a "suit case style" deadlift? The suit case style is fantastic for building torso strength and stability.

Thursday, 12/26/13

1. deadlift: 155x5, 175x5, 200x5

2. long cycle: 20kg x 6,6,6,6,6 (30/5:00)

3a. grappler abs: 25x5+5 / 3

3b. reverse sit-up: 3x10

4. 2-arm swing: 48kg/44kg/40kg/36kg/32kg x 10 reps of each

Tuesday, 12/24/13

1. bench press: 95x5, 110x5, 125x10

*super-setted dead hang pull-ups x 3 reps w/each set of bench

2a. 3-board bench press: 135x5, 155x3 / 3

2b. seated row: 140x10,8,8,8

3a. pushdown: 3x12-15

3b. curls: 3x8-10

3c. rear delt: 3x8-10

Monday, 12/23/13

1. squat: 125x5, 145x5, 160x10

2. long cycle: 12kg x 20/2:00, 16kg x 18/2:00, 20kg x 16/2:00

3. 1-arm jerk: 24kg x 5+5,3+3,1+1

4a. GHR: 3x8

4b. GHR sit-up: 3x8

*super-setted dead hang pull-ups x 2 reps with every set of 1-arm jerks, GHRs, and GHR sit-ups

5. 2-arm swings: 48kg / 44kg / 40kg / 36kg / 32kg x 10 reps each weight

Sunday, 12/22/13

decided to screw around with an extra workout and try this Sinister Strength stuff… Never trained Turkish Get-Ups before so just wanted to see what this workout feels like.

1. 1-arm kettlebell swings (10 ea. arm on the minute, rest the remainder of the minute): 24kg x 10+10 / 5:00

2. Turkish Get-Ups (1 ea. minute for 10:00, 5 right and 5 left): 24kg x 5+5 (10:00)

This was ok, nothing crazy though. I nice “off day” extra workout. Shoulders felt good after TGUs. I could see how working up to the 44kg would be challenging.

Friday, 12/20/13

1. press: 75x3, 85x3, 95x6

*super setted dead hang pull-ups x 2 reps ea. set and finished with a set of 5 = 17 reps total

2a. close grip bench press: 95x10 / 3

2b. barbell row: 95x10 / 3

3. barbell curl: 65x10 / 3

4. kettlebell snatch: 16kg x 10/8/6/4/2 ea. arm

Thursday, 12/19/13

1. deadlift: 165x3, 190x3, 210x5

*GTG’d full ROM dead-hang pull-ups x 1-2 reps throughout the workout…

2. long cycle: 16kg x 6,6,6,6,6,6,6 (42/7:00)

3a. reverse hyper: 132x10 / 3

3b. grappler: 25x5+5 / 3

3c. reverse sit-up: bw x 10 / 3

4. 2-arm swing: 48kg x 10, 44kg x 10, 40kg x 10, 36kgx10, 32kg x 10

Tuesday, 12/17/13

1. bench press: 100x3, 115x3, 130x10

*super-setted paused, dead-hang pull-ups x 2 reps with each set of bench for a total of 14 reps

2a. incline bench: 95x10,8,6

2b. lat pulldown: 110x10,8,6

3. dumbbell curl: 30x8,6,9

4. kettlebell snatch: 16kg x 10+10,8+8,6+6,4+4,2+2

Been training consistently 4x week similar to the past logs. Started more KB work today.

Monday, 12/16/13

1. squat: 135x3, 150x3, 170x10

2. long cycle: 12kg x 18/2:00, 16kg x 16/2:00, 20kg x 12/2:00

3. 1-arm jerk: 24kg x 5+5, 3+3, 1+1

4a. GHR: 3x8

4b. GHR sit-up: 3x10

5. 2-arm KB swing: 48kg x 10, 44kg x 10, 40kg x 10, 36kgx10, 32kg x 10

*GTG’d full ROM dead-hang pull-ups x 2 reps throughout the workout...

The rest of this week's deload...

Wednesday, 11/20/13 - recovery session

-warmed up with Indian club swinging

-about 8-10 minutes of kettlebell circuit training with a 12kg bell, I used a variety of exercises done for about 8-10 reps each and didn't set the bell down or stop, presses, snatches, clean & presses, 1-arm rows, squat, 1-arm swing, curls, triceps extensions, 2-arm swings, figure-8s, halos, around the body's.

-finished with Indian club swinging

Thursday, 11/21/13 - still deloading...

*did 3 reps of chins with every set of deads and squats

deadlift: 155x5, 175x5, 200x5

squat: 120+chains x 5 / 5 sets

db shoulder press: 30x10, 25x12, 20x15

lateral raise: 15x6, 10x10 / 2 sets

bent over lateral raise: 15x6, 10x10 / 2 sets

45 degree back raise: 3x10

ab bench curls: 35x20 / 3 sets

calf raise: 3 sets of 1 and 2 leg

shrugs: 3x10-15

Friday, 11/22/13

close grip bench press: 90+chains x 8 / 5 sets

bent over barbell row: 95x10 / 5 sets

incline dumbbell bench press: 3x12

lat pulldown: 3x12

bb extensions: 5x10

bb curls: 5x8

neck harness: 3x12

abs on swiss ball: 3 sets