warm-ups: stretching, foam rolling, mobility
squat: 215×5, 240×3, 270×1, briefs – 295×1, suit w/ straps down – 315×1, suit w/ straps up – 365×1
deadlift w/ bands: 185×2 / 5
GHR: bw x 10, 25×6 / 2
pulldown abs: 3×10-15
neck harness: 3×15
That’s it. Did a light week of easy 5 rep sets for the past week and a half, nothing serious to post. Back at it after an awesome weekend in New Orleans and Biloxi.
Check this out if you haven’t yet:
Also check out my Gymga training log at:
5/16/11
warm-ups: stretching, mobility, foam rolling, box jumps, jumping rope
deadlift: 225×3, 255×3, 290×3
box squat: 170+chains x 2 / 5
1-arm long cycle: 16kg x 4+4, 24kg x 4+4, 32kg x 8+8, 28kg x 8+8
45 degree back raise: 3×8
side bend: 3×10
reverse sit-up: 3×10
Check this out!
http://blog.tapoutvtc.com/2011/05/16/scott-shetlers-kettlebell-workout-now-available-on-tapoutvtc-com/
5/18/11
warm-ups: stretching, mobility, pushups, band rows, triceps extensions
bench press: 150×3, 170×3, 195×3, 150×8
chin-ups: 30 reps
close grip bench: 135×8 / 3
lat pulldown: 120 x 10 / 3
barbell curl: 65×8 / 5
Yeah I curled in the rack – screw you whiny little bitches!!! Hahaha!
Check this out!!!
http://blog.tapoutvtc.com/2011/05/16/scott-shetlers-kettlebell-workout-now-available-on-tapoutvtc-com/
Warm-ups: foam rolling, mobility, stretching, sled dragging
squat: 200×3, 230×3, 255×3
deadlift w/ chains: 190×2 / 5
1-arm jerks: 16kgx6+6, 24kgx6+6, 32kgx12+12, 28kgx12+12
ghr: 3×8
pulldown abs: 3×15
warm-ups: foam rolling, mobility, stretching, jumping rope
squat: 200×3, 230×3, 255×3
press: 80×5, 85×5, 90×5 / 3
chin-ups: 50 reps
*prowler sprints: 20yd x 16 (varied weights)
It was like 6 million degrees outside so the prowler sprints were outstanding…
warm-ups: foam rolling, indian club drills, mobility, flexibility, jumping rope, bw squats, pullups, pushups, GHRs, box jumps
long cycle: 12kg x 20 / 2:00; 16kg x 18 / 2:00; 20kg x 16 / 2:00; 16kg x 18 / 2:00
45 degree back raise: 3×10
reverse sit-up: 3×10
running x 30:00, kept HR between 130 – 150 bpm
Monday 5/2/11
warm ups: stretching and mobility
squat: bar x 5, 95×5, 135×3, 185×3, 225×3, 245×1, 275×1, 185×5
deadlifts: 135×5, 185×3 / 5
hanging leg raise: 5×5
bike x 20:00
Was at Luxor in Vegas, pretty decent fitness center actually have a squat rack and barbell and dumbbells up to 100’s.
Wednesday 5/4/11
warm ups: foam rolling, stretching, mobility
bench press: bar x 10 / 2, 95×8, 115×6, 135×4, 155×2, 185×2, 205×1 / 3
close grip bench press: 155×3 / 5
seated row: 120×12, 130×10, 140×8, 150×10, 120×15
lateral raise: 3×12
pulldown: 3×10
db curl: 5×6-12
Was super tired today, no conditioning work.
Scott's Training 