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 Ashley Gleckler's Training Log

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agleckler
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PostSubject: Re: Ashley Gleckler's Training Log   Sun Nov 18, 2012 7:33 pm



Hey guise, my first video!... some random guy took a video for me after he saw me awkwardly trying to stand my phone up.

This was my second 225lb deadlift. I did three singles total. My back felt a lot straighter when I was deadlifting than it ended up looking in the video. Also, is there a minimum amount of time you are supposed to hold it at the top? It felt like I held it for way longer than .5 seconds at the top... but apparently not.
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PostSubject: Re: Ashley Gleckler's Training Log   Sun Nov 18, 2012 10:14 pm

That lockout was just fine, and that deadlift was absurdly easy. Expect to pull 250+ very soon, and possibly close to 300 by next April.
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agleckler
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PostSubject: Re: Ashley Gleckler's Training Log   Sun Nov 18, 2012 10:44 pm

KKeough wrote:
That lockout was just fine, and that deadlift was absurdly easy. Expect to pull 250+ very soon, and possibly close to 300 by next April.

Haha oh, but it did not feel absurdly easy when I did it.

Also, I failed at bench press today and I got to use the handy roll-down trick that you taught me. I did two at 85lbs and the 3rd one is what I failed on.
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PostSubject: Re: Ashley Gleckler's Training Log   Thu Nov 22, 2012 11:22 am

I think that's something about pulling heavy that you eventually adjust to. The struggle--when you pull weights that are high enough to actually make you stronger, it just feels nuts/not easy at first. You acclimate to it. There's something about deadlifting that, for me, always feels kind of wild/out of control/like enormous force is happening as I lift that isn't the same in regards to near-max work with my other lifts.

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agleckler
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PostSubject: Re: Ashley Gleckler's Training Log   Sat Nov 24, 2012 8:51 pm

So... I slacked over the holiday. I went to the gym today though.

Also, Friday was literally the coldest day I have ever experienced in my entire life and it made me want to stay in the house all day... I have a feeling that I will be struggling with this a lot more come January and February.

Anways...

Barbell Squat:
45 lb x 10 reps
95 lb x 5 reps
95 lb x 5 reps
115 lb x 5 reps
115 lb x 5 reps
135 lb x 3 reps
135 lb x 3 reps
150 lb x 2 reps
150 lb x 2 reps
160 lb x 1 rep
160 lb x 1 rep
145 lb x 2 reps
95 lb x 3 reps
45 lb x 5 reps

Barbell Bench Press:
45 lb x 10 reps
65 lb x 5 reps
85 lb x 2 reps
75 lb x 3 reps
75 lb x 3 reps
65 lb x 5 reps
45 lb x 10 reps

Bent Over Barbell Row:
85 lb x 6 reps
85 lb x 6 reps
85 lb x 5 reps
85 lb x 5 reps

Wide-Grip Lat Pulldown:
100 lb x 5 reps
100 lb x 5 reps
100 lb x 5 reps
110 lb x 5 reps
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PostSubject: Re: Ashley Gleckler's Training Log   Sat Nov 24, 2012 10:43 pm

agleckler wrote:
Friday was literally the coldest day I have ever experienced in my entire life

LOL welcome to Iowa.

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PostSubject: Re: Ashley Gleckler's Training Log   Sun Nov 25, 2012 6:51 pm

Barbell Deadlift:
95 lb x 10 reps
135 lb x 5 reps
155 lb x 4 reps
185 lb x 3 reps
205 lb x 2 reps
225 lb x 1 rep
225 lb x 1 rep
205 lb x 1 rep
185 lb x 2 reps
155 lb x 3 reps
135 lb x 5 reps
95 lb x 10 reps

One-Arm Dumbbell Snatch:
25 lb x 5 reps (each)
25 lb x 5 reps (each)

Seated Dumbbell Shoulder Press:
25 lb x 8 reps
25 lb x 8 reps
25 lb x 8 reps

Dumbbell Flyes:
15 lb x 10 reps
15 lb x 10 reps
15 lb x 10 reps
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PostSubject: Re: Ashley Gleckler's Training Log   Tue Nov 27, 2012 10:11 pm

Short workout today. I told my friend I would go to the gym with her so we just cycled together, but I still wanted to get at least some benching done.

Barbell Bench Press:
45 lb x 10 reps
55 lb x 8 reps
65 lb x 6 reps
75 lb x 4 reps
85 lb x 2 reps
75 lb x 4 reps
65 lb x 6 reps
55 lb x 8 reps
45 lb x 10 reps

Wide-Grip Lat Pulldown:
105 lb x 5 reps
105 lb x 5 reps
105 lb x 5 reps
105 lb x 5 reps
105 lb x 5 reps

Cycling:
10 mi
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PostSubject: Re: Ashley Gleckler's Training Log   Tue Nov 27, 2012 11:13 pm

Man, make her come down and lift with you next time. I mean, hell, at least the bros are entertaining. Tell her it's WAY more entertaining down in the lifting area.
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PostSubject: Re: Ashley Gleckler's Training Log   Tue Nov 27, 2012 11:17 pm

The only acceptable response you could have gave her.




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agleckler
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PostSubject: Re: Ashley Gleckler's Training Log   Tue Nov 27, 2012 11:19 pm

babyeater wrote:
Man, make her come down and lift with you next time. I mean, hell, at least the bros are entertaining. Tell her it's WAY more entertaining down in the lifting area.

You have no idea how hard I am working to get a few girls to start lifting... the girl that cycled with me today "might" start lifting next semester because "muscles might be a good thing to have, right?". Neutral I died a little on the inside.
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PostSubject: Re: Ashley Gleckler's Training Log   Wed Nov 28, 2012 6:28 pm

Barbell Squat:
45 lb x 10 reps
65 lb x 10 reps
95 lb x 5 reps
115 lb x 5 reps
125 lb x 3 reps
135 lb x 3 reps
145 lb x 2 reps
135 lb x 2 reps
125 lb x 3 reps
115 lb x 3 reps
95 lb x 5 reps

Front Barbell Squat:
65 lb x 5 reps
65 lb x 5 reps
65 lb x 5 reps

Bent Over Barbell Row:
85 lb x 6 reps
85 lb x 6 reps
85 lb x 6 reps

Wide-Grip Lat Pulldown:
110 lb x 5 reps
110 lb x 5 reps
110 lb x 5 reps
110 lb x 5 reps
110 lb x 5 reps

Triceps Pushdown:
40 lb x 10 reps
40 lb x 10 reps
40 lb x 10 reps

Standing Dumbbell Upright Row:
20 lb x 8 reps
25 lb x 5 reps
25 lb x 5 reps
25 lb x 5 reps

Cycling:
6 mi.
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PostSubject: Re: Ashley Gleckler's Training Log   Thu Nov 29, 2012 2:34 pm

I saw a guy doing quarter- dumbbell rows today with like 75lb dumbbells. That was neat.

Anyways...

Barbell Bench Press:
45 lb x 10 reps
55 lb x 8 reps
65 lb x 6 reps
75 lb x 4 reps
85 lb x 2 reps
90 lb x 2 reps PR Yay!
85 lb x 2 reps
75 lb x 3 reps
65 lb x 3 reps
55 lb x 4 reps
45 lb x 5 reps

Seated Dumbbell Shoulder Press:
25 lb x 8 reps
25 lb x 8 reps
25 lb x 8 reps

Machine Lateral Raise:
40 lb x 10 reps
40 lb x 10 reps
40 lb x 10 reps

Cycling:
6 mi.
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PostSubject: Re: Ashley Gleckler's Training Log   Sat Dec 01, 2012 5:47 pm

Deadlift:
95 lb x 10 reps
135 lb x 5 reps
185 lb x 3 reps
225 lb x 1 rep
235 lb x 1 rep
240 lb x 1 rep
225 lb x 1 rep
185 lb x 2 reps

Deadlift Speed Work:
135 lb x 2 reps
135 lb x 2 reps
135 lb x 2 reps
135 lb x 2 reps
135 lb x 2 reps

Dumbbell Flyes:
15 lb x 10 reps
15 lb x 10 reps
15 lb x 10 reps

Reverse Flyes:
15 lb x 10 reps
15 lb x 10 reps
15 lb x 10 reps

Seated Dumbbell Shoulder Press:
25 lb x 8 reps
25 lb x 8 reps
25 lb x 8 reps
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PostSubject: Re: Ashley Gleckler's Training Log   Mon Dec 03, 2012 3:26 pm

Quick study break workout...

I did higher volume work at 80% for both squat and bench today. I am assuming 170 for my squat max and 90 for my bench max.

Barbell Squat:
45 lb x 10 reps
95 lb x 5 reps
115 lb x 5 reps
135 lb x 5 reps
135 lb x 5 reps
135 lb x 5 reps
135 lb x 3 reps
135 lb x 3 reps

Barbell Bench Press:
45 lb x 10 reps
55 lb x 5 reps
65 lb x 5 reps
75 lb x 3 reps
75 lb x 3 reps
75 lb x 3 reps
75 lb x 3 reps
75 lb x 3 reps
65 lb x 5 reps
55 lb x 5 reps
45 lb x 10 reps
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PostSubject: Re: Ashley Gleckler's Training Log   Tue Dec 04, 2012 4:57 pm

Romanian Deadlift:
65 lb x 10 reps
85 lb x 10 reps
85 lb x 10 reps
85 lb x 10 reps
65 lb x 10 reps

Seated Dumbbell Shoulder Press:
25 lb x 8 reps
25 lb x 8 reps
25 lb x 8 reps

One-Arm Dumbbell Row:
25 lb x 8 reps each
25 lb x 5 reps each
25 lb x 5 reps each

Face Pull:
20 lb x 20 reps
20 lb x 20 reps
20 lb x 20 reps

Triceps Pushdown w/ Rope Attachment:
30 lb x 10 reps
30 lb x 10 reps
30 lb x 10 reps

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PostSubject: Re: Ashley Gleckler's Training Log   Fri Dec 07, 2012 6:37 pm

Barbell Bench Press:
45 lb x 10 reps
55 lb x 5 reps
65 lb x 5 reps
75 lb x 3 reps
75 lb x 3 reps
75 lb x 3 reps
75 lb x 3 reps
75 lb x 3 reps
70 lb x 5 reps
70 lb x 5 reps
70 lb x 5 reps
65 lb x 5 reps
55 lb x 5 reps
45 lb x 5 reps

Face Pull:
22.5 lb x 15 reps
22.5 lb x 15 reps
22.5 lb x 15 reps
22.5 lb x 15 reps

Chin-Up:
3 reps || assisted || 30 lb
2 reps || assisted || 20 lb
2 reps || assisted || 20 lb
**One of my biggest goals for the near future is to do this unassisted. I started with a 90lb counterweight this year, so I am getting closer!
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PostSubject: Re: Ashley Gleckler's Training Log   Sun Dec 09, 2012 5:38 pm

Short-ish day today... eight-hour exam tomorrow, needed to get back to my study group.

Barbell Deadlift:
95 lb x 10 reps
135 lb x 3 reps
185 lb x 3 reps
225 lb x 1 rep
225 lb x 1 rep
225 lb x 1 rep
225 lb x 1 rep
205 lb x 1 rep
185 lb x 3 reps
135 lb x 5 reps

Barbell Bench Press:
45 lb x 7 reps
55 lb x 5 reps
65 lb x 5 reps
75 lb x 4 reps
75 lb x 4 reps
75 lb x 4 reps
75 lb x 4 reps
75 lb x 4 reps
65 lb x 5 reps
55 lb x 5 reps
45 lb x 10 reps
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PostSubject: Re: Ashley Gleckler's Training Log   Tue Dec 11, 2012 6:49 pm

Barbell Squat:
45 lb x 5 reps
95 lb x 5 reps
115 lb x 5 reps
125 lb x 5 reps
135 lb x 3 reps
135 lb x 3 reps
135 lb x 3 reps
135 lb x 3 reps
135 lb x 3 reps
115 lb x 3 reps
95 lb x 3 reps
45 lb x 3 reps

Wide-Grip Lat Pulldown:
110 lb x 5 reps
110 lb x 5 reps
110 lb x 5 reps
110 lb x 5 reps
110 lb x 5 reps

Face Pull:
27.5 lb x 10 reps
27.5 lb x 10 reps
27.5 lb x 10 reps

Triceps Pushdown - Rope Attachment:
32.5 lb x 10 reps
32.5 lb x 10 reps
32.5 lb x 10 reps
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PostSubject: Re: Ashley Gleckler's Training Log   Tue Dec 11, 2012 7:32 pm

I don't know if you know this, but the cable machines at the CRWC are in kilograms. I'm assuming that's what you're using for your face pulls and triceps work.

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PostSubject: Re: Ashley Gleckler's Training Log   Tue Dec 11, 2012 7:37 pm

Chris Anderson wrote:
I don't know if you know this, but the cable machines at the CRWC are in kilograms. I'm assuming that's what you're using for your face pulls and triceps work.

Seriously? Well, that's cool... And that changes a few things...
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PostSubject: Re: Ashley Gleckler's Training Log   Tue Dec 11, 2012 8:13 pm

How does no one know this?
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PostSubject: Re: Ashley Gleckler's Training Log   Tue Dec 11, 2012 8:18 pm

I didn't know this until the very end of last year. I just thought that my rear delts were magically twice as strong when I was at my gym back home.

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PostSubject: Re: Ashley Gleckler's Training Log   Tue Dec 11, 2012 8:48 pm

KKeough wrote:
How does no one know this?

I don't think it says kg anywhere on the machine...does it?
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PostSubject: Re: Ashley Gleckler's Training Log   Tue Dec 11, 2012 9:04 pm

It gives zero indication that it was made by communists.

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