Scott Shetler Posted August 30, 2013 Author Share Posted August 30, 2013 Friday, 8/30/13dynamic warm-ups, joint mobility1. 2-arm kb swing: 24kg x 152. jump rope x 503. Indian club swings - 2 drills x 10 ea.4. Circuit 3x (the 2 kettlebells I used were 16kg ea.):BW squat x 10chins x 5push-up on kettlebell handles x 5renegade row x 5ea.squat thrust + KB deadlift x 5clean & press x 52-kb swing x 5*no rest between exercises, about 60-90 seconds between each circuit5. kettlebell snatch: 16kg x 30 ea. hand6. 2-arm kb swing: 24kg x 157. jump rope x 508. Indian club swings - 2 drills x 10 ea.9. Medicine ball abs: 3 drills x 10 reps / 3 sets *Notes - today was the last day of this week’s de-load. The back is feeling pretty good, a little twingy but I have a couple days of rest this weekend. Back to long cycle, squats, deadlifts, and presses next week! Link to comment Share on other sites More sharing options...
Mini Forklift Posted August 31, 2013 Share Posted August 31, 2013 Rest up and hit next week hard Scott. Great log buddy, keep at it. MF Link to comment Share on other sites More sharing options...
Scott Shetler Posted September 1, 2013 Author Share Posted September 1, 2013 Thanks MF! I'm just chalking the back twinge up to "getting older"! LOL! Link to comment Share on other sites More sharing options...
Scott Shetler Posted September 2, 2013 Author Share Posted September 2, 2013 Ok back on track this week. Had a squat / kettlebell long cycle session today and the back held up nicely! Back on track... Monday, 9/2/13dynamic warm ups, lat pulldowns x 3 sets, reverse hypers x 3 sets1. squats: 135x3, 150x3, 170x3; (loose briefs) 185x1, 225x2, 275x12. deadlifts w/ chains: 145x2 / 5 sets3. long cycle (2-kettlebell clean & jerk): 16kg x 7,7,7,7,7 (35/5:00)4a. GHR: 3x84b. ab bench curls: 3x20 Link to comment Share on other sites More sharing options...
Scott Shetler Posted September 3, 2013 Author Share Posted September 3, 2013 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, 205x12. reverse band bench press (light bands): 135x10, 155x5, 185x3, 205x3 / 2 sets3. ez bar triceps extensions: 5x104. seated row: 5x105a. pulldown: 3x10,8,65b. laterals: 3x10,8,65c. curls: 3x10,8,6 Link to comment Share on other sites More sharing options...
Scott Shetler Posted September 9, 2013 Author Share Posted September 9, 2013 Training for the past week. BW is still hanging around 183 lbs. Monday, 9/9/13warm ups: foam roller, reversey hyper, GHRs, lat pulldowns - 2 sets of everything1. box squat w/ bands: 135x2 / 82. deadlifts w/ bands: 185x1 / 83. long cycle: 12kgx10, 16kgx8, 20kgx8, 24kgx7, 20kgx8, 16kgx9, 12kgx10 --sets were 1:00 each with 15 seconds to 60 seconds between each for rest4a. reverse hypers: 135x10 / 34b. pulldown abs: 50x15 / 3 Sunday, 9/8/13 - off Saturday, 9/7/13running x 20:00 Friday, 9/6/13dynamic effort bench and upper body accessories Thursday, 9/5/13dynamic effort box squats and heavy deads plus long cycle and accessories Wednesday, 9/4/13running x 20:00 Tuesday, 9/3/13bench press and accessories Monday, 9/2/13dynamic warm ups, lat pulldowns x 3 sets, reverse hypers x 3 sets1. squats: 135x3, 150x3, 170x3; (loose briefs) 185x1, 225x2, 275x12. deadlifts w/ chains: 145x2 / 5 sets3. long cycle (2-kettlebell clean & jerk): 16kg x 7,7,7,7,7 (35/5:00)4a. GHR: 3x84b. ab bench curls: 3x20 Link to comment Share on other sites More sharing options...
Mini Forklift Posted September 10, 2013 Share Posted September 10, 2013 Good training Scott, nice to see someone else using the foam roller. Hate that thing but it's good !! Keep at it, MF. Link to comment Share on other sites More sharing options...
Scott Shetler Posted September 10, 2013 Author Share Posted September 10, 2013 Thanks MF! Sometimes the foam roller is a necessary evil!! Tuesday, 9/10/13warm-ups: Indian clubs, lat-pulldowns x 3 sets, light DB bench press x 3 sets1. floor press: barx10, 65x8, 80x5, 95x5, 115x3, 135x3, 155x1, 170x1, 155x12. barbell extension: barx10, 55x8, 65x8 / 33. pushdown: 2x204. chest supported row: 3x105. lat pulldown: 2x126. 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!!! Link to comment Share on other sites More sharing options...
Scott Shetler Posted September 11, 2013 Author Share Posted September 11, 2013 Wednesday, 9/11/13Today was an extra workout / GPP sessionwarmed 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!!!! Link to comment Share on other sites More sharing options...
Scott Shetler Posted September 12, 2013 Author Share Posted September 12, 2013 Thursday, 9/12/13Ok, 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 sets1b. pulldowns: 100 x 8 / 5 sets2a. goblet squat: 12kg x 5 / 3 sets2b. reverse hyper: 65 x 10 / 3 sets3. McGill’s big 3: curl up, side bridge, bird dogs x 1 round4. sled dragging w/ 70lbs: 5 trips forward and 5 trips backward Done. Back is feeling ok. A little stiff. Glad I did something though. Link to comment Share on other sites More sharing options...
Scott Shetler Posted September 14, 2013 Author Share Posted September 14, 2013 Friday, 9/13/13warmed up with some Indian club swinging and some mobility. 1. speed bench press w/ bands: 85x3 / 8 sets2a. lat pulldown: 5x122b. military press: 5x8-103a. seated row: 3x123b. incline db extension: 3x124a. bb curl: 3x6-84b. lateral raise: 3x10-12 Link to comment Share on other sites More sharing options...
Scott Shetler Posted September 16, 2013 Author Share Posted September 16, 2013 Monday, 9/16/13Back 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 - 3x101. box squat w/ bands: 150x2 / 82. speed deadlifts w/ bands: 205x1 / 83. 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 set4a. ab bench curls: 3x204b. lat pulldowns: 3x12 Feeling ok... Link to comment Share on other sites More sharing options...
Scott Shetler Posted September 18, 2013 Author Share Posted September 18, 2013 Wednesday, 9/18/13Did 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, 9/17/131. 2-board bench press: barx10, 65x5, 95x5, 115x3, 135x3, 155x1, 185x1, 195x1, 175x22a. swiss bar bench press: 95x15 / 32b. seated row: 100x20, 18 / 23a. skull crushers: 70x8 / 33b. pulldown: 100x10 / 34a. laterals: 3x124b. BB curls: 3x8 *Done and had a bit of a pump today! Link to comment Share on other sites More sharing options...
Scott Shetler Posted September 19, 2013 Author Share Posted September 19, 2013 Thursday, 9/19/131a. reverse hyper: 3x81b. lat pulldown: 3x102. suspended safety squat bar goodmornings: barx10, 65x3, 95x3, 115x1, 135x1, 115x1 / 33a. ghr: 3x83b. lat pulldown: 3x104a. reverse hyper: 3x104b. pulldown abs: 3x15 Link to comment Share on other sites More sharing options...
Scott Shetler Posted September 20, 2013 Author Share Posted September 20, 2013 Friday, 9/20/13first thing in the morning - quick 15:00 run on the treadmill *warmed up with 3 sets each of TRX rows and push-ups1. speed bench w/ bands: 85x3 / 82a. incline DB bench: 45x12,10,8,82b. lat pulldown: 100x12,10,8,83a. pushdown: 3x15,12,103b. 1-arm row: 3x84. long cycle kettlebell press w/ 2 bells: 16kg x 8 / 35a. db curls: 3x105b. laterals: 3x10 Link to comment Share on other sites More sharing options...
Scott Shetler Posted September 23, 2013 Author Share Posted September 23, 2013 Monday, 9/23/13 GPP warm-up: 1a. reverse hypers: 3x81b. lat pulldown: 3x101c. db bench press: 3x10 training:2. box squat w/ bands: 165x2 / 6, 185x2, 205x23. speed deadlift w/ bands: 225x1 / 6, 275x1, 295x14. long cycle: 16kgx6, 20kgx4, 24kgx2 / 3 sets5a. pulldowns: 3x105b. ab bench: 3x20 Link to comment Share on other sites More sharing options...
Scott Shetler Posted September 25, 2013 Author Share Posted September 25, 2013 Tuesday, 9/24/13 GPP:*Indian club shoulder strength / mobility with the 3lb clubs 1a. reverse hyper: 3x81b. BW squat: 3x101c. lat pulldown: 3x101d. 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, 245x12a. close grip bench press: 95x10, 115x8, 135x6 / 22b. bent over barbell row: 95x12, 135x8 / 43a. rolling db extensions: 3x153b. lat pulldowns: 3x104. kettlebell snatch ladders: 16kg x 6+6, 20kg x 4+4, 24kg x 2+2 / 3 Link to comment Share on other sites More sharing options...
The PhytoAthlete Posted September 25, 2013 Share Posted September 25, 2013 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 Link to comment Share on other sites More sharing options...
Scott Shetler Posted September 26, 2013 Author Share Posted September 26, 2013 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 Link to comment Share on other sites More sharing options...
Scott Shetler Posted September 26, 2013 Author Share Posted September 26, 2013 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, 245x13a. GHRs: 25x8 / 33b. pulldown abs: 50x15 / 3 Done. Was pressed for time so no GPP work, but this was a good session. Link to comment Share on other sites More sharing options...
Scott Shetler Posted September 27, 2013 Author Share Posted September 27, 2013 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 / 32a. 2-board press: 95x8, 135x6, 155x3 / 22b. seated row: 100x12, 110x10, 120x8, 130x8, 100x153a. pushdown: 50x12 / 33b. dead-hang paused pull-ups: 12 reps4. 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. Link to comment Share on other sites More sharing options...
Scott Shetler Posted September 30, 2013 Author Share Posted September 30, 2013 Monday, 9/30/13 -- deloading this week GPP:-reverse hypers: 3x8-pulldowns: 3x10-DB bench press: 3x10-band pushdowns: 3x12 Training:1. box squats w/ chains: 135x2 / 82. speed deadlifts: 185x1 / 83a. shrugs: 135x10 / 33b. pulldown abs: 50x15 / 34. kettlebell "finisher": 2-arm swing - 24kg x 15; 1-arm swing: 16kg x 10/8/6/4/2; 2-arm swing - 24kg x 15 Done. Taking it a little easy this week, de-loading the max effort movements and cutting back a bit on the supplementary work. Link to comment Share on other sites More sharing options...
Kora Posted September 30, 2013 Share Posted September 30, 2013 I was reading your blog today. It's nice, very well written. I love the way you have the mental aspect equal to training and diet. In my experiences the mental aspects of sports, training, dieting can be very unbalanced. Mostly it's about toughness, pain, or even suffering. (generally the ability to push beyond pain or what's a healthy.) There's very little attention paid to having a healthy mind or spirit. It's nice to see someone that focuses on more healthy approach to mental fitness. Link to comment Share on other sites More sharing options...
Scott Shetler Posted October 1, 2013 Author Share Posted October 1, 2013 Thanks Kora, I appreciate it! If you're interested in being a part of the plant-based performance vegan athlete/trainer book I'm doing to raise money for Mercy For Animals I am taking article/bio submissions through 10/11. All the info is here: plantbasedperformance.org Check it out and let me know! My personal email is [email protected] Thanks!Scott Link to comment Share on other sites More sharing options...
Scott Shetler Posted October 2, 2013 Author Share Posted October 2, 2013 Tuesday, 10/1/13Still de-loading this week... GPP:-BW squat x 8-GHR x 6-reverse hyper x 8-pulldown x 8*3-roundsThen I did a TON of Indian club swings (4 different patterns) with the 1lb, 2lb and 3lb clubs Training:1. illegal-wide bench press: worked up to 125x62a. TRX push-up: 2x122b. pull-ups: 18 reps3a. elbows-out triceps extension: 2x153b. seated row: 2x124. kettlebell snatch: 16kg x 54+54 / 5:005. band pulldown abs: 15 middle, 10 side to side x 2 sets Link to comment Share on other sites More sharing options...
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