Monday 12/29/08
DE Squat/Deadlift
1. box squat: 8x2x185 + green bands
2. speed deadlift: 8x1x225 + mini bands
3. long cycle: 28kg x 1:00-4, 2:00-4; 20kg x 1:00-6, 2:00-6, 3:00-6
4a. ghr: 3×12
4b. pulldown: 3x9x140
4c. reverse sit up: 3×8
Done – long cycle is pissing me the hell off!
Sunday 12/28/08
DE Bench
*last day of de-load, beginning a new training block tomorrow.
1. bench press: 5x3x135
2. military press: 3x5x75
3. seated row: 3x10x110
4. long cycle: 24kg x 1:00-4, 2:00-4, 3:00-4, 4:00-6
5a. elbows out extension: 2x8x25
5b. face pull: 2x9xpurple band
Was disappointed in my long cycle today. Honestly wanted 6-7 minutes. My conditioning was ok, but my grip gave out and forearms cramped up pretty early. Going to start rolling out my forearms and doing wrist mobility prior to the kb lifting. Livin’ and learnin’ one rep at a time.
Friday 12/26/08
ME Squat/Deadlift
Still deloading this week…
1. romanian deadlift: 8×95, 3x5x135
2. long cycle: 24kg x 1:00-6, 2:00-6, 3:00-6; 20kg x 1:00-8, 2:00-8, 16kg x 1:00-10, 2:00-10
3a. lat pulldown: 2x10x110
3b. 45 degree back: 2×8
4. band oblique abs: 3x8xgreen band
That’s all. Deloading through Sunday, start a new training block on Monday. Long cycle was good tonight, tried to do 3:00 speed sets across the board, but crapped out with the 20 and 16, too spent. Maybe should have taken more rest between sets. I was happy with the 18 reps in 3:00 PR with the 24’s though. Will go for a 4 RPM PR on Sunday, shooting for 6:00-7:00 w/ the 24’s. I’d like to hit 45-55 in 10:00 at the Arnold. One thing is for sure – having the KB meet in March and PL meet in May REALLY forces you to zero in your training. These sessions of late have been much more intense than anything I’ve done all year when I didn’t have a specific meet in my “crosshairs”.
Monday 12/22/08
DE SQ/DL
*Week 4 De-load
mobility to warm up and played with the sacro-wedgy, this may be the ticket for my tweaked SI joint…
1. box squat: 5x2x225
2. deadlift: 5x1x275
3a. ghr: 2×8
3b. pulldown: 2×10
4. long cycle: 28kg x 1:00-6, 1:00-6, 1:00-4, 1:00-4
5. 1-arm jerk: 32kg x 10+10
6. ghr sit up: 2×9
That’s it. Did the long cycle with the 28kg density style w/1:00 rest in between the four 1:00 sets. I want to try to have at least one heavy day per week where I do a lot of reps with the 28kg. It’s making the double 24’s feel lighter and easier. Good stuff.
Sunday 12/21/08
DE Bench Press
1. Bench Press: 2x3x135+chains, 2x3x155+chains, 2×185+chains
2. military press: 10xbar, 8×65, 5×95, 2x3x115
3. seated row: 5x10x140
4. long cycle: 24kg x 1:00-4, 2:00-4, 3:00-4, 4:00-6
5a. face pull: 3x12xpurple band
5b. elbows out extension: 3x12x25
That’s all folks. Long cycle felt good. 10:00 by the Arnold baby!
Friday 12/19/08
ME Squat/Deadlift
mobility and foam roller warm up
1. good morning: 10xbar, 5×95, 3×115, 3×135, 3×155, 3×185, 3×205, 3×225
2. romanian deadlift: 5×135, 5×155, 5×185, 5×205
3. long cycle: 28kg x 1:00-4, 2:00-4, 2:30-2
4. 1-arm jerk: 32kg x 1:00-8, 2:00-8
5a. lat pulldown: 3x8x140
5b. 45 degree back raise: 3×10
5c. band oblique abs: 3x12xgreen band
Done. Off to the MMA fights….
Wednesday 12/17/08
ME Bench
1. bench press (52 Metal shirt): 4-board 1×135, 3-board 1×185, 2-board 1×225, 1-board 1×275, no boards miss 295 –> didn’t touch, gassed out. I’m not strong enough for this shirt yet. Last year I made an easy 300 in it, shows how much my bench has gone down the shitter this past year.
2. bb extension: 10xbar, 8×65, 3x5x95, 15×55
3. grappler row: 5×15
4. long cycle: 24kg x 1:00-6, 2:00-6; 16kg x 1:00-6, 2:00-6, 3:00-6, 4:00-6, 5:00-10
5a. shrugs: 3×12
5b. pushdown: 3×8
6. rolling thunder: 90, 115 (both hands)
That’s all for tonight. Conditioning needs to get better. I’d like to thank my kettlebell coach Marty Farrell and my nutritionist Chris Duffy, you guys rock!
Nutritional words of wisdom by Chris Duffy:
“I know you think I’m full of shit…. but who do you trust, a cow or a scientist that works for Twinlab?? I’m with the cow. Moo!!”
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Didn’t get any training in due to the meet I hosted this weekend. If anyone wants a meet recap please visit my blog at: http://ssecf.wordpress.com/
Back to training today: Monday 12/15/08 1. box squat: 4x2x275+chains, 1×295+chains, 1×315+chains Done, deloading next week then it’s on to bands. Back to competitions this year. Squatted with Derrick and Andre tonight – their technique is really improving, strong cats. Andre will be elite @ 198 class within the next year. |
Wednesday 12/10/08
ME BP
1. floor press: 10xbar, 5×95, 3×115, 3×135, 3×155, 3×185, 1×205, 1×225
2. bb extension: 10xbar, 8×65, 2x5x85
3. pushdown: 3×10
4. grappler row: 5×11
5. shrug: 3×12
6. long cycle: 16kg x 1-7, 2-7, 3-7
That’s all folks…
Monday 12/8/08
DE SQ/DL
1. box squat: 8x2x245+chains
2. deadlift: 7x1x295+chains
3a. lat pulldown: 4x8x140
3b. ghr: 4×10
4a. ghr sit up: 4×8
4b. neck harness: 3x10x26
Done. My hands are too torn up from the IGX Achyball challenge to do any KB work right now.
Sunday 12/7/08
DE BP
1. bench press: 8x3x135+chains
2. military press: 10xbar, 8×65, 6×95, 2x3x115
3. elbows out triceps extension: 3x10x25
4. seated row: 5x10x110
5. face pull w/purple band: 3×10
6. kb snatch w/16kg: 23+23, 3:00
My hands are very torn up from the IGX Achyball event. Had to wrap my right hand to train today.
Friday 12/5/08
ME SQ/DL + IGX Achyball Challenge
mobility warm up
1. suspended SSB good morning: 6xbar, 3×115, 3×135, 3×155, 3×175
2. rdl: 3x7x135
3. lat pulldown: 3x11x110
4. snatch: 24kg x 1-12, 2-12, 3-12, 4-12, 5-12, 6-12, 7-12, 8-0, 9-14, 10-14 (112 reps total)
5. 1-arm long cycle: 24kg x 1-0, 2-10, 3-0, 4-12, 5-0, 6-14, 7-0, 8-10, 9-6, 10-10 (62 reps total)
6. band oblique abs: 3×10
IGX Achyball Challenge Atlanta Barbell & Kettlebell Club Results
1. Hugh Kinney – 16kg bell
-snatch: 178
-one arm long cycle: 113
-total: 291 (only set bell down once for a second or two at 10:00 between snatches and oalc)
2. Scott Shetler – 24kg bell
-snatch: 112
-one arm long cycle: 62
-total: 174
Wow, the IGX challenge whooped my ass! My training has been non-existant at best with the high rep kb work lately. This week all I did was a 3 min. set each of snatch and one arm long cycle, so I’m not too disappointed with my reps tonight. Hugh did great, he just started training kettlebells a few months ago and is recovering from two blown out rotator cuffs from some heavy duty slalom water skiing this year so he hasn’t been able to push the reps. He made real nice numbers and only sat the bell down for a brief second between snatch and one arm long cycle. Good times!
Wednesday 12/3/08
ME BP
1. bench press w/shirt: (Metal 54) 3×135, 3×185, 1×225, miss 275; (Metal 52) 1×275 (no touch, pressed it though)
2. bb extension: 10×45, 3x8x65
3. pushdown: 3x12x50
4. grappler row: 10×45, 10×70, 3x10x90
5. shrug: 3x15x135
6. kb snatch: 24kg x 1-12, 2-12, 3-12
Done. Shirts are a pain in the ass! Derrick and Andre both killed 425, sweet!
Monday 12/1/08
DE SQ/DL
1. box squat: 8x2x265 + chains
2. deadlift: 8x1x275 + chains
3a. lat pulldown: 3x12x110
3b. ghr: 3×10
4. ghr sit up: 3×8
5. 1-arm long cycle: 24kg x 1-10, 2-10, 3-10
6. neck harness: 2x15x20
Done. Good session with Derrick tonight. Back from Vegas and a good deload week. Vegas is the greatest place on earth. Awesome time playing blackjack downtown, first time playing single-deck, that was cool. Luxor’s always a great time and the Criss Angel show was really good. All in all a great trip! Lisa’s making plans to go back in April. Lucky me!
Scott's Training 