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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Mon Sep 09, 2013 5:04 pm 
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Manatee
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 200
Location: Atlanta, GA
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

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-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Tue Sep 10, 2013 5:09 am 
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VBB Moderator Powerlifter & Ultrarunner
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Good training Scott, nice to see someone else using the foam roller. Hate that thing but it's good !!

Keep at it, MF.

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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Tue Sep 10, 2013 3:32 pm 
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Manatee
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Posts: 200
Location: Atlanta, GA
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!!!

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-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Wed Sep 11, 2013 4:13 pm 
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Manatee
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 200
Location: Atlanta, GA
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!!!!

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Thu Sep 12, 2013 5:37 pm 
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Manatee
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 200
Location: Atlanta, GA
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.

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Sat Sep 14, 2013 6:50 pm 
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Manatee
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 200
Location: Atlanta, GA
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

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Mon Sep 16, 2013 3:01 pm 
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Manatee
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 200
Location: Atlanta, GA
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...

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Wed Sep 18, 2013 10:17 am 
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Manatee
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 200
Location: Atlanta, GA
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!

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Thu Sep 19, 2013 5:05 pm 
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Manatee
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 200
Location: Atlanta, GA
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

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Fri Sep 20, 2013 6:43 pm 
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Manatee
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 200
Location: Atlanta, GA
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

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Mon Sep 23, 2013 3:03 pm 
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Manatee
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 200
Location: Atlanta, GA
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

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Tue Sep 24, 2013 7:37 pm 
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Manatee
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 200
Location: Atlanta, GA
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

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Wed Sep 25, 2013 9:01 am 
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Manatee

Joined: Wed Mar 14, 2012 8:05 pm
Posts: 225
Location: USA
Cool log Scott.

What is a long cycle? That is a kettlebell workout right? What does it consist of?
Also, on the indian clubs, I noticed you were using 3 pounders. What weight range do you use for them? What's the difference in the workout type versus the weight of them? I have never used indian clubs but do plan to get some and wasn't sure what weight to get.

Thanks

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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Thu Sep 26, 2013 5:59 pm 
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Manatee
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 200
Location: Atlanta, GA
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

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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 Post subject: Re: Scott's training log and occasional insights...
PostPosted: Thu Sep 26, 2013 6:03 pm 
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Manatee
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Joined: Wed Jun 12, 2013 9:30 am
Posts: 200
Location: Atlanta, GA
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.

_________________
-Scott

“Every human being is the author of his own health or disease.” -Buddha
http://www.extreme-fitness.org
http://www.scottshetler.com
http://www.plantbasedperformance.org


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