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Training Log Glenn Sciscoe

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wsciscoe View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote wsciscoe Quote  Post ReplyReply Direct Link To This Post Posted: 11/15/14 at 4:01pm
11-13
Did a little arm and shoulder work.

11-14
Squat
1x10x45
1x5x135
1x3x165
1x2x220
1x5x275

Bench
1x10x45
1x5x135
1x3x155
1x2x195
1x2x220

hang clean
1x10x45
1x5x95
1x3x105
1x3x135
5x3x155




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Post Options Post Options   Thanks (0) Thanks(0)   Quote wsciscoe Quote  Post ReplyReply Direct Link To This Post Posted: 11/18/14 at 1:25pm
11-16
wide grip high pulls
curls
strict press

11-17
squat
2x5x45
1x5x100
1x3x150
1x2x200
5x5x250

push press
2x5x45
1x5x75
1x3x100
1x2x120
5x5x145
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Post Options Post Options   Thanks (0) Thanks(0)   Quote wsciscoe Quote  Post ReplyReply Direct Link To This Post Posted: 11/19/14 at 11:05am
11-18
strict bicep curls
sets of 3 @ 45,65,70,75,80,85,95,100,105 and 115 by 1
some shoulder work

11-19
squat
2x5x45
1x5x80
1x3x120
1x5x160
2x5x200

bench
2x5x45
1x5x95
1x3x115
1x2x160
3x5x165

deads
1x10x135
1x3x195
1x2x280
1x2x330   

strict bicep curls
1x10x45
1x6x65
3x10x75

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Post Options Post Options   Thanks (0) Thanks(0)   Quote wsciscoe Quote  Post ReplyReply Direct Link To This Post Posted: 11/22/14 at 8:44am
11-21-14

squat
2x5x45
1x5x110
1x3x165
1x2x220
1x5x280

push press
1x10x45
1x5x95
1x3x120
1x2x145
1x4x175 max reps

hang clean
1x10x45
1x5x85
1x3x110
1x2x130
5x3x160
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Post Options Post Options   Thanks (0) Thanks(0)   Quote wsciscoe Quote  Post ReplyReply Direct Link To This Post Posted: 11/25/14 at 8:13am
11-24-14

squat
1x10x45
1x5x100
1x3x150
1x2x200
5x5x255

bench
1x10x45
1x5x95
1x3x135
1x2x170
5x5x190

deadlift
1x10x135
1x5x200
1x2x280
1x5x325
Not happy with my deadlift. All lifts are going up by 5# a week or more but my deads are stuck. This day was supposed to be up to a 1x5x335 but I new I couldnt get it. Crap, I barely got 325.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote wsciscoe Quote  Post ReplyReply Direct Link To This Post Posted: 11/26/14 at 10:23pm
11-26-14

squat
1x10x45
1x5x85
1x3x120
1x2x160
2x5x200

push press
1x10x45
1x5x75
1x3x100
1x2x120
3x5x145

good mornings
10 @ 45
10 @ 55
10 @ 60
10 @ 85
10 @ 105

curls
sets of 10 @ 45,55,60,70,80 switched to overhand 70, 60


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Post Options Post Options   Thanks (0) Thanks(0)   Quote wsciscoe Quote  Post ReplyReply Direct Link To This Post Posted: 11/29/14 at 9:45pm
11-28-14

squat
1x10x45
1x5x110
1x3x170
1x2x225
1x5x185

bench
1x10x45
1x5x110
1x3x150
1x2x195
1x3x220 max

hang clean
1x10x45
1x5x85
1x3x110
1x2x135
5x3x165    pretty easy and it's 5# over where I should be Thumbs Up
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Post Options Post Options   Thanks (0) Thanks(0)   Quote wsciscoe Quote  Post ReplyReply Direct Link To This Post Posted: 12/01/14 at 8:04pm
December one 2014

squat
1x10x45
1x5x100
1x3x155
1x2x205
5x5x260

push press
1x10x45
1x5x85
1x3x105
1x2x125
3x5x150
1x10x150

deadlift
sets of 3 @ 135,155,185,205,225,275,295,305
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Post Options Post Options   Thanks (0) Thanks(0)   Quote wsciscoe Quote  Post ReplyReply Direct Link To This Post Posted: 12/03/14 at 6:06pm
12-3-14

squat
1x10x45
1x5x85
1x3x120
1x2x160
2x5x205

bench
1x10x45
1x5x85
1x3x115
1x2x150
2x5x170
1x10x170

close grip high pull (caber style)
4x15x115
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Post Options Post Options   Thanks (0) Thanks(0)   Quote wsciscoe Quote  Post ReplyReply Direct Link To This Post Posted: 12/06/14 at 6:04pm
12-5-14

squat
1x10x45
1x5x115
1x3x170
1x2x230
1x5x290

push press
1x10x45
1x5x95
1x3x120
1x2x145
1x7x175 this was supposed to be a 2rm according to my training program WOW

hang clean
1x10x45
1x5x85
1x3x110
1x2x135
5x3x175 this was supposed to be 162.5  I'm going up by 5# a week not 2.5
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Post Options Post Options   Thanks (0) Thanks(0)   Quote wsciscoe Quote  Post ReplyReply Direct Link To This Post Posted: 12/08/14 at 5:27pm
12-8-14

squat
1x10x145
1x5x105
1x3x155
1x2x210
5x5x265

bench
1x10x45
1x5x95
1x3x135
1x2x175
5x5x200

deads
sets of 3 @ 135, 185, 225, 265, 295, 310
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Post Options Post Options   Thanks (0) Thanks(0)   Quote wsciscoe Quote  Post ReplyReply Direct Link To This Post Posted: 12/10/14 at 7:03pm
12-10-14

squats
1x10x45
1x5x80
1x3x135
1x2x165
2x5x210

push press
1x10x45
1x5x80
1x3x105
1x2x135
2x5x150
1x5x160

close grip high pull (caber style)
3x15x120

felt pretty good so I went back at it about an hour later

decline bench
1x15x95
then sets of 10 @ 115, 125, 130, 135


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Post Options Post Options   Thanks (0) Thanks(0)   Quote wsciscoe Quote  Post ReplyReply Direct Link To This Post Posted: 12/12/14 at 7:58pm
12-11-14

leg extensions
sets of 10 @ 50, 60, 70, 80 x 2

12-12-14

squat
1x10x45
1x5x115
1x3x185
1x2x235
1x5x295

bench
1x10x45
1x8x95
1x5x115
1x3x150
1x2x175
1x10x195     rep max

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Post Options Post Options   Thanks (0) Thanks(0)   Quote wsciscoe Quote  Post ReplyReply Direct Link To This Post Posted: 12/13/14 at 8:41pm
I more week till deload and honestly I don't know if I can make it. I am at a constant state of fatigue and achy joints.Ermm
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Post Options Post Options   Thanks (0) Thanks(0)   Quote wsciscoe Quote  Post ReplyReply Direct Link To This Post Posted: 12/16/14 at 12:09am
12-15-2014

squat
1x10x45
1x5x105
1x3x160
1x2x215
5x5x270

push press
1x10x45
1x5x85
1x3x105
1x2x130
5x5x155

deads

sets of 3 @135, 175, 205, 245, 265, 275, 295, 305, 315
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Post Options Post Options   Thanks (0) Thanks(0)   Quote C. Smith Quote  Post ReplyReply Direct Link To This Post Posted: 12/16/14 at 7:33am
Originally posted by wsciscoe wsciscoe wrote:

I more week till deload and honestly I don't know if I can make it. I am at a constant state of fatigue and achy joints.Ermm


As a general rule, I find it much better when you listen to your body as opposed to some cookie cutter program for when rest is needed.  Just a thought...
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Post Options Post Options   Thanks (0) Thanks(0)   Quote wsciscoe Quote  Post ReplyReply Direct Link To This Post Posted: 12/17/14 at 6:06pm
I'm sure you are right Craig. I changed the dead lift from a 1x5 to sets of 3 I think that's what made it a little too hard to recover from. One more day and done.
Thanks for the advise.

12-17-14

squat
1x10x45
1x5x95
1x3x135
1x2x175
2x3x215

flat bench
1x10x45
1x5x85
1x3x120
1x2x155
2x5x185
1x10x195 rep max I maybe could have got 11 but didn't try

hang cleans----makeup from last Friday
1x10x45
1x5x85
1x3x105
1x2x135
1x3x155
4x3x135
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Post Options Post Options   Thanks (0) Thanks(0)   Quote wsciscoe Quote  Post ReplyReply Direct Link To This Post Posted: 12/19/14 at 10:48am
12-19-14

squat
1x10x45
1x5x120
1x3x170
1x2x240
1x5x300

push press
1x10x45
1x5x95
1x3x120
1x2x145
1x8x175  rep max


Done!....deload nowClap
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Post Options Post Options   Thanks (0) Thanks(0)   Quote wsciscoe Quote  Post ReplyReply Direct Link To This Post Posted: 12/22/14 at 6:33pm
deload work

12-20-14
bicep curl strict barbell
sets of 10 @ 45, 50, 55, 65,75, 65

12-22-14
squat 5x5x120

strict press
5x5x90

deadlift
sets of 3 @ 135, 155, 175, 195
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Post Options Post Options   Thanks (0) Thanks(0)   Quote wsciscoe Quote  Post ReplyReply Direct Link To This Post Posted: 12/25/14 at 10:04pm
Just posted my 2015 throwing goals on my bathroom mirror for motivation. I think they are all achievable but are going to take a lot of hard work.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote wsciscoe Quote  Post ReplyReply Direct Link To This Post Posted: 12/26/14 at 12:25pm
12-26-14

set some maxes today and I must say I'm pretty pleased.

Squat 355# that's a lifetime pr and an increase of 45# in 6 weeks.

Bench 255# I think that is also a lifetime pr and an increase of 30# in 6 weeks.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote batman thrower Quote  Post ReplyReply Direct Link To This Post Posted: 12/27/14 at 12:34am
Way to go dad
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Post Options Post Options   Thanks (0) Thanks(0)   Quote wsciscoe Quote  Post ReplyReply Direct Link To This Post Posted: 12/27/14 at 3:50pm
Thanks Joe

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Post Options Post Options   Thanks (0) Thanks(0)   Quote wsciscoe Quote  Post ReplyReply Direct Link To This Post Posted: 12/30/14 at 9:19pm
12-30-14

deadlift
1x10x135
1x5x205
1 rep @ 245, 295, 315

strict oh press
up to 150 x 2         rep max

incline bench
shoulder pain so I went up to 155 and stopped
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Post Options Post Options   Thanks (0) Thanks(0)   Quote wsciscoe Quote  Post ReplyReply Direct Link To This Post Posted: 12/31/14 at 10:20pm
12-31-14
close grip bench
3 sets of 20 @ a whopping 95#

Happy New Year!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote wsciscoe Quote  Post ReplyReply Direct Link To This Post Posted: 1/02/15 at 10:53am
1-2-15

clean grip snatch
5 @ 45
5 @ 95
3 @ 115
1 @ 135
1 @ 145
1 @ 155      
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Post Options Post Options   Thanks (0) Thanks(0)   Quote wsciscoe Quote  Post ReplyReply Direct Link To This Post Posted: 1/02/15 at 10:53pm
1-2-15
Got my BMI with 3 point calipers figures out to be about 20%

On the 5th I will be starting a new program that I made.
I would love some input if my hyperlink works.

http://onedrive.live.com/redir?resid=CDE1C1697632B983!216&authkey=!AHrNP7trSMZIDbQ&ithint=file%2cxlsx

CGS = clean grip snatch

Caber pulls = something like a close grip high pull
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Post Options Post Options   Thanks (0) Thanks(0)   Quote wsciscoe Quote  Post ReplyReply Direct Link To This Post Posted: 1/05/15 at 1:27pm
1-4-15

WOB 20 throws I cleared 13 a couple times and got the height for 14 but didn't get it over.
first time throwing since October so I'm okay with it.

1-5-15

clean grip snatch
2x5x45
1x3x65
5x3x110
I believe these are really going to help my wob

squat
1x5x45
1x10x135
8x10x195..... major fatigue  wanted to hit 10x10 but didn't have the gas and I need to be able to walk tomorrow.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote wsciscoe Quote  Post ReplyReply Direct Link To This Post Posted: 1/06/15 at 10:26am
1-6-15

landmines with 45# plate
3x10

bench
1x10x95
8x10x140
1x11x140
1x15x140    116 reps in and I'm toast!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote wsciscoe Quote  Post ReplyReply Direct Link To This Post Posted: 1/08/15 at 11:24am
1-7-15
sheaf toss
about 10 times with a 16# hit 23 feet and stopped cause it was 20 deg and I was freezing. I'm okay with that 4 feet from a pr but it's still early.

1-8-15
strict press
1x10x45
1x10x65
10x10x85

incline bench
1x10x45
2x10x65
1x10x85      kept it light due to shoulder pain
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