Scott Shetler

Friday, 9/27/13 GPP: reverse hypers - 3x8, lat pulldowns - 3x10, DB bench press - 3x10, Indian club swings - 4 drills w/ 3lb clubs x 5 ea. 1. speed bench press w/ bands: 85x3 / 2, 90x3 / 3, 95x3 / 3 2a. 2-board press: 95x8, 135x6, 155x3 / 2 2b. seated row: 100x12, 110x10, 120x8, 130x8, 100x15 3a. pushdown: 50x12 / 3 3b. dead-hang paused pull-ups: 12 reps 4. kettlebell snatch: 16kg x 10+10/1:00, 20kg x 10+10/1:00, 24kg x 10+10/1:00, 20kg x 10+10/1:00, 16kg x 10+10/1:00 --> rested 15 seconds between each set *finished with external rotator cuff strength drills and internal/external rotator cuff stretches on the Rotater device.

Thursday, 9/26/13 basic mobility warm ups 1. long cycle: warmed up with the 12s, 16s, 20s, and 24kgs - then: 24kg x 20/5:00 @ a steady 4 RPM. This wasn't outstanding, but it's my first time going 5:00 w/ 24kgs in a while so I'm happy. 2. safety squat bar box squat: barx8, 115x5, 135x3, 155x3, 175x1, 205x1, 225x1, 245x1 3a. GHRs: 25x8 / 3 3b. pulldown abs: 50x15 / 3 Done. Was pressed for time so no GPP work, but this was a good session.

Phyto, Yes the long cycle is a kettlebell exercise, it is a clean & jerk of two kettlebells (the event I compete in, as many reps as possible in 10:00 without setting the bells down). For the clubs I use Motion RX brand clubs in 1, 2 and 3 lb. For pre-hab, re-hab, and neural development the 1's are the best. If you're looking for strength through ROM the 2's and 3's are good, but your shoulders need to be healthy. They are awesome. Start out with the 1's and Dr. Thomas' DVD. There are also some basic instructional vids on my site you should have access to! Thanks, Scott

MF - no! Melon is in Germany (I think) I am in the US in Atlanta, GA. The video of the sit-up on the GHR bench is me, he linked it from my youtube page (I think). I'm looking at it thinking - WOW, this Melon guy's gym looks just like my training center, hell, he looks a lot like me! Then the realization hit me, it's my video. I'm not always on time for the party, but at least I usually show up! Haha!

Tuesday, 9/24/13 GPP: *Indian club shoulder strength / mobility with the 3lb clubs 1a. reverse hyper: 3x8 1b. BW squat: 3x10 1c. lat pulldown: 3x10 1d. band pulldown abs to middle and sides: 3x10 Primary work: 1. pin press [this is a bottom's up bench press off the pins in a power rack] (#17 pin): barx10, 95x5, 115x5, 135x3, 155x3, 185x2, 205x1, 225x1, 245x1 2a. close grip bench press: 95x10, 115x8, 135x6 / 2 2b. bent over barbell row: 95x12, 135x8 / 4 3a. rolling db extensions: 3x15 3b. lat pulldowns: 3x10 4. kettlebell snatch ladders: 16kg x 6+6, 20kg x 4+4, 24kg x 2+2 / 3

Monday, 9/23/13 GPP warm-up: 1a. reverse hypers: 3x8 1b. lat pulldown: 3x10 1c. db bench press: 3x10 training: 2. box squat w/ bands: 165x2 / 6, 185x2, 205x2 3. speed deadlift w/ bands: 225x1 / 6, 275x1, 295x1 4. long cycle: 16kgx6, 20kgx4, 24kgx2 / 3 sets 5a. pulldowns: 3x10 5b. ab bench: 3x20

Ok - this shows how "observant" I am. I'm watching the sit up video Melton posted thinking - wow, Melton likes Fogging Molly, wow, Melton has the same Elite Fitness Systems GHR that I have, wow, Melton has the same Kirk Karwoski poster in his gym as I have in my training center, WOW, Melton looks like he could be my twin brother! Yeah. I'm an idiot sometimes....

Nice lifting MF!

Friday, 9/20/13 first thing in the morning - quick 15:00 run on the treadmill *warmed up with 3 sets each of TRX rows and push-ups 1. speed bench w/ bands: 85x3 / 8 2a. incline DB bench: 45x12,10,8,8 2b. lat pulldown: 100x12,10,8,8 3a. pushdown: 3x15,12,10 3b. 1-arm row: 3x8 4. long cycle kettlebell press w/ 2 bells: 16kg x 8 / 3 5a. db curls: 3x10 5b. laterals: 3x10

Thursday, 9/19/13 1a. reverse hyper: 3x8 1b. lat pulldown: 3x10 2. suspended safety squat bar goodmornings: barx10, 65x3, 95x3, 115x1, 135x1, 115x1 / 3 3a. ghr: 3x8 3b. lat pulldown: 3x10 4a. reverse hyper: 3x10 4b. pulldown abs: 3x15

Mellon - great log! Glad to see someone else who follows a Westside approach to training! I am no longer a competitive powerlifter, when I was competing I was weighing around 230 lbs (usually competed as a lighter 220 though) and had best lifts of 450/315/463 (lbs). I weigh 180 lbs now and do some competing in kettlebell sport (more of a strength/power endurance sport) but still utilize a Westside style template. I noticed you train your two max effort days together-do you feel that a max lower session affects your max upper session the next day? My split used to be M-ME lower, Tu-ME upper, Th-DE lower, F-DE upper; then a while back JL Holdsworth (who used to lift at Westside) answered a QA I posted to him about this split and suggested I go: M-DE lower, T-ME upper, Th-ME lower, F-DE upper. Pairing the workouts up so that a ME and DE workout occur together helped my recovery tremendously when I had to switch to a M/Tu/Th/F schedule. Great log-looking forward to seeing your progress! All the best to you! -Scott

Wednesday, 9/18/13 Did some qigong and taiji practice then running x 20:00 *Working from home today-so LOTS of writing-waiting on the plumbers, we have a leak between our meter and the house. Awesome. Can’t wait to get my H2O bill next month. Home ownership sucks. Missing my apartment... Tuesday, 9/17/13 1. 2-board bench press: barx10, 65x5, 95x5, 115x3, 135x3, 155x1, 185x1, 195x1, 175x2 2a. swiss bar bench press: 95x15 / 3 2b. seated row: 100x20, 18 / 2 3a. skull crushers: 70x8 / 3 3b. pulldown: 100x10 / 3 4a. laterals: 3x12 4b. BB curls: 3x8 *Done and had a bit of a pump today!

Monday, 9/16/13 Back is feeling ok today, decided to test it with some shorter long cycle sets and work up to the 24’s to feel it out a bit. warmed up with: reverse hypers - 3x8; lat pulldowns - 3x10 1. box squat w/ bands: 150x2 / 8 2. speed deadlifts w/ bands: 205x1 / 8 3. long cycle: 16kg x 12/2:00; 20kg x 6/1:00; 24kg x 6/1:00; 20kg x 6/1:00; 16kg x 12/2:00 → rest was 1:00 between each set 4a. ab bench curls: 3x20 4b. lat pulldowns: 3x12 Feeling ok...

The site I'm building for the project is here: http://www.plantbasedperformance.org I should be wrapping it up in the next week or so.

Thanks! I got your email, I appreciate it!

Friday, 9/13/13 warmed up with some Indian club swinging and some mobility. 1. speed bench press w/ bands: 85x3 / 8 sets 2a. lat pulldown: 5x12 2b. military press: 5x8-10 3a. seated row: 3x12 3b. incline db extension: 3x12 4a. bb curl: 3x6-8 4b. lateral raise: 3x10-12

Looking forward to your progress this year Tyler! Don't sweat missing your show - there will be others, many others! Stay focused!

Thursday, 9/12/13 Ok, so my back was in spasm today, pretty sure it was from being cramped up in the dentist’s chair for 2 ½ hours yesterday - however, I am amalgam filling free now, so it was worth it! Today was supposed to be max effort lower body, I just did the best I could. Long cycle wasn’t happening, so I did a few light sets with the 12kg bells. warm-up with foam rolling, lacrosse ball on the piriformis, stretching and Indian club swinging 1a. long cycle: 12kg x 5 / 5 sets 1b. pulldowns: 100 x 8 / 5 sets 2a. goblet squat: 12kg x 5 / 3 sets 2b. reverse hyper: 65 x 10 / 3 sets 3. McGill’s big 3: curl up, side bridge, bird dogs x 1 round 4. sled dragging w/ 70lbs: 5 trips forward and 5 trips backward Done. Back is feeling ok. A little stiff. Glad I did something though.

Wednesday, 9/11/13 Today was an extra workout / GPP session warmed up with a qigong exercise series (I am still training at the Shaolin Institute M/W/F and doing qigong and taiji daily as well, I just don’t always put it in my log) Circuit - 3 rounds of this: -band good mornings x 15 w/ avg band -band pushdown x 20 w/ light band -band pullaparts x 15 w/ mini band -1-arm swing x 10+10 w/ 8kg bell Ab circuit - 3 rounds of this: -toe touch crunch x 10 -Russian twist x 10ea. -crunch x 10 Running x 20:00 *Then off to the dentist - having the last of my amalgam fillings removed today-I will be Mercury free!!!!

Thanks MF! Sometimes the foam roller is a necessary evil!! Tuesday, 9/10/13 warm-ups: Indian clubs, lat-pulldowns x 3 sets, light DB bench press x 3 sets 1. floor press: barx10, 65x8, 80x5, 95x5, 115x3, 135x3, 155x1, 170x1, 155x1 2. barbell extension: barx10, 55x8, 65x8 / 3 3. pushdown: 2x20 4. chest supported row: 3x10 5. lat pulldown: 2x12 6. laterals / rear delts / hammer curls: 3 sets done in a circuit *Shoulder was starting to feel it on floor presses so rather than go up to 185x1, I kicked it back down to 155 and called it a day. Back when I was powerlifting my floor press was around 245 for 1, it's amazing how much weaker dropping 50 lbs will make you! Even if it was mostly fat!!!

Training for the past week. BW is still hanging around 183 lbs. Monday, 9/9/13 warm ups: foam roller, reversey hyper, GHRs, lat pulldowns - 2 sets of everything 1. box squat w/ bands: 135x2 / 8 2. deadlifts w/ bands: 185x1 / 8 3. long cycle: 12kgx10, 16kgx8, 20kgx8, 24kgx7, 20kgx8, 16kgx9, 12kgx10 --sets were 1:00 each with 15 seconds to 60 seconds between each for rest 4a. reverse hypers: 135x10 / 3 4b. pulldown abs: 50x15 / 3 Sunday, 9/8/13 - off Saturday, 9/7/13 running x 20:00 Friday, 9/6/13 dynamic effort bench and upper body accessories Thursday, 9/5/13 dynamic effort box squats and heavy deads plus long cycle and accessories Wednesday, 9/4/13 running x 20:00 Tuesday, 9/3/13 bench press and accessories Monday, 9/2/13 dynamic warm ups, lat pulldowns x 3 sets, reverse hypers x 3 sets 1. squats: 135x3, 150x3, 170x3; (loose briefs) 185x1, 225x2, 275x1 2. deadlifts w/ chains: 145x2 / 5 sets 3. long cycle (2-kettlebell clean & jerk): 16kg x 7,7,7,7,7 (35/5:00) 4a. GHR: 3x8 4b. ab bench curls: 3x20

Tuesday, 9/3/13 warm ups: TRX rows, band face pulls, laterals, TRX push ups 1. bench press: 100x3, 110x3, 125x3 (super setted band face pulls); loose shirt (for a little shoulder support) 135x3, 155x2, 185x1, 205x1 2. reverse band bench press (light bands): 135x10, 155x5, 185x3, 205x3 / 2 sets 3. ez bar triceps extensions: 5x10 4. seated row: 5x10 5a. pulldown: 3x10,8,6 5b. laterals: 3x10,8,6 5c. curls: 3x10,8,6

Rob - also, sets and reps aren't "arbitrary". The fact is many "skilled lifters" cannot afford to add extra muscle mass when competing in weight class sports. The goal of bodybuilding is to develop a tremendous amount of lean mass, the bigger, leaner and freakier the better. That same approach would ruin a weightlifter or powerlifter who is trying to maintain a weight class. I have a lifter I coach who has totalled elite in the 114 and 123 class, and master in the 148 class. He regularly lifted weights 3-4 times his bodyweight in squat and deadlift training and 2-3 times his bodyweight in bench press training-usually sets of 1-3 reps and never exceeding 4-5 reps in a set - and was able to stay within weight class limits without any problems as the time under tension of these sets rarely exceeded 15 seconds. This was accomplished by lifting very heavy weights with very low volume, after warm-ups were completed usually 1-3 work sets. When he needed to move up in his weight classes we did it very quickly by adding higher volume supplementary work (moderate to moderately heavy weights for multiple - usually 3-4 - sets of 8-12).

Rob - how much time under tension is the muscle under in a given "HIT" set? Probably a heck of a lot more than the typical 3-10 seconds required to perform a typical work set in an Olympic Lifter's or Powerlifter's training set. Keep in mind the definition of intensity is the correlation to one's rep maximum or RM. Therefore a set performed at 95% 1RM is much more intense than a set of 10 performed at 80% 1RM. Often times people refer to a set that requires a tremendous amount of effort to perform as "intense". That being said there are many ways to increase a muscle's time under tension. Poliquin likes to use specific tempos that accentuate the eccentric phase of a lift to accomplish this. And while he's often been a critic of Mentzer's work (and many other physical culture authors) he's never said it isn't effective-but once the physical organism adapts to that specific methodology it's time to change the stimulus. If you look at his entire GVT program (most do not get past the first phase which is the 10x10 phase) you'll see a dramatic reduction in volume and increase in intensity (as defined as RM). In fact he's often fond of saying "the best program is the one you are currently not doing". Ultimately for most people a higher volume approach is going to be the easiest way to gain mass. Not saying people wouldn't benefit from HIT training - but look at the programs of the majority of competitive bodybuilders and you'll see moderate to moderately heavy weights and a high number of sets and reps interspersed with periods of higher intensity training (similar to a powerlifter's approach) to develop inter- and intra-muscular coordination. There are those who've thrived on super heavy weights all the time (i.e. Ronnie Coleman, Dorian Yates, etc.) but going balls to the wall all the time can also lead to many injuries, Dorian in particular had quite a few. The most effective programs are going to utilize all of the above with smart periodization to maximally benefit each individual (undulated periodization is a fantastic means for balancing volume and intensity). It's always best to have multiple tools to get the job done than to rely on one all the time, IMO.

Ok back on track this week. Had a squat / kettlebell long cycle session today and the back held up nicely! Back on track... Monday, 9/2/13 dynamic warm ups, lat pulldowns x 3 sets, reverse hypers x 3 sets 1. squats: 135x3, 150x3, 170x3; (loose briefs) 185x1, 225x2, 275x1 2. deadlifts w/ chains: 145x2 / 5 sets 3. long cycle (2-kettlebell clean & jerk): 16kg x 7,7,7,7,7 (35/5:00) 4a. GHR: 3x8 4b. ab bench curls: 3x20