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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   Sat Nov 22, 2014 12:29 am

Wendler Cycle 4, Week 3, Day 4

Overhead Press
45x8
55x5
60x3
70x5
75x1

Assisted Dips - Green Band
3x5

Assisted Pullups - Green Band
3x5

Wide Grip Lat Pulldown - 9th peg
3x5

Straight Arm Push Downs
4th peg 1x5
3rd peg 2x7

Lateral Raises
10lbs 3x10

Stallions - Skinny Black Band
Barx15
Barx10
Barx10

Other Band Squats, Etc x lots

Today was the last day of my last Wendler cycle before the mock meet. I'm going to do some heavy doubles next week and up until a few days before the mock meet. Then, Chris is going to help me take my mock meet numbers and turn them into a training program to lead up to the March 28th SPF meet.
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PostSubject: Re: Ashley Gleckler's Training Log   Sun Nov 23, 2014 11:36 pm

Deadlifts-

Chris helped me work up to a heavy double today, which was 5lb over my best 1RM.

285x2

Vid below:

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PostSubject: Re: Ashley Gleckler's Training Log   Mon Nov 24, 2014 12:45 pm

das it

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PostSubject: Re: Ashley Gleckler's Training Log   Mon Nov 24, 2014 4:26 pm

SSchwartsenator wrote:
das it

Very Happy
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PostSubject: Re: Ashley Gleckler's Training Log   Mon Nov 24, 2014 5:06 pm

Bench-
45x8
65x5
85x3
95x2
105x1
110x2 Rep PR, TnG
110x1
95x5
95x5
95x5
95x5
95x5

Front & Lateral Raises
10lbx3x10

Upright Rows
25lbx3x10

Bent Over Barbell Rows
65x10
75x10
85x10

Like yesterday, worked up to a heavy (LOL) double with my main lift today. My previous best 1RM was 110, which I hit approx. 1 1/2 months ago. Today I wanted to get it for a double, and did, except that I completely ignored my press/rack commands from Chris. But, to make up for it, I did 110x1 while following my press/rack commands.

Vid:
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PostSubject: Re: Ashley Gleckler's Training Log   Wed Nov 26, 2014 4:20 pm

Squats

55x5
55x5
105x5
155x3
175x3
200x2
215x1
225x3 PR fuck yes

Walk-outs
245 x 5 seconds
255 x 5 seconds
275 x 5 seconds

Today was my first time using the squat bar and monolift - still walked it out each time though. Holy hell, the knurling on that squat bar is serious.

Vid:
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PostSubject: Re: Ashley Gleckler's Training Log   Fri Nov 28, 2014 2:35 pm

Plan: heavy singles on each of the lifts over the next few days, then resting Wednesday through Friday before the meet next Saturday.

Today, deadlifts
300x1 PR omg omg finally (2x body weight almost exactly)

Knees are still a problem for me, as you will see on the vid.

Vid:
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PostSubject: Re: Ashley Gleckler's Training Log   Tue Dec 02, 2014 4:41 pm

Yesterday, 12/01: continued with my plan to work up to heavy singles of each lift this week. Got to a 235 squat, which is a 10lb PR. I'm planning to open with 220 at the mock meet, and go from there. Hopefully 240 for my second attempt depending on how 220 feels, and then either 245/250 for a third attempt.

Vid:
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PostSubject: Re: Ashley Gleckler's Training Log   Thu Dec 04, 2014 11:18 am

12/04

Benching

115x1 (x)


Tried to work up to a heavy single for the last lift yesterday. Although my arms got the bar up, my ass came off the bench, so it would not have counted in a meet. Everything just felt extra heavy yesterday- even the work I did at 85 and 95 felt way heavier than it should have. Hopefully things will feel better at the meet on Saturday.
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PostSubject: Re: Ashley Gleckler's Training Log   Sun Dec 07, 2014 12:11 pm

So, yesterday was the mock meet. Weighed in at 152. Went 7/9.

Squats:
220 - 240 - 245 (x)

Squats felt awesome yesterday. I actually had to grind to get the 240 up, which is something I've never had to do before. Only went for a small jump on my 3rd attempt because of that, but I got grabbed way too soon on my 245 attempt. I got to the bottom and just barely started going up when I was grabbed by the back spotter. I wasn't even struggling yet. I was so pissed, but in the end decided that I already got what I wanted (240) so it would be better to just save my energy for other things instead of going at the end of the flight.

Bench:
100 - 110 - 120 (x)

I had a terrible bench session about 4 days before meet, so played it safe with my opener. I still don't understand good benching technique, as you can tell by my bench numbers in comparison to my other lift numbers. Hopefully I will put up 120 soon.

Deadlift:
285 - 305 - 315

I didn't fail any deadlifts, and I am now in the 3-plate club, yay! 315 is a 15lb PR for me. I did something with my 315 that, according to Chris and the head judge, wasn't egregious so it was allowed (and would probably be allowed in most federations as long as I don't have a super picky judge), but it is something I need to fix. I will need to seem my video to really understand. Overall, still a PR.



My body hates me today.
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PostSubject: Re: Ashley Gleckler's Training Log   Sun Dec 07, 2014 1:51 pm

agleckler wrote:
I don't understand benching

Fixed for accuracy for us all

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PostSubject: Re: Ashley Gleckler's Training Log   Mon Dec 08, 2014 3:42 pm

Meet vid:

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PostSubject: Re: Ashley Gleckler's Training Log   Sun Dec 14, 2014 10:41 am

Oh hey.

Haven't updated in a few days. Just been doing random stuff at the gym since the meet. The day after (12/7) I did 5x5s of light squats and deadlifts to stretch myself out. Wednesday (12/10) I went to 22nd Street BB with Chris and did a ton of safety bar squats up to 5x3 of the safety bar and 10s, and a bunch of hex bar stuff up to a 5x5 at a plate and a quarter. Did some benching and negative pullups on Thursday (12/11). Yesterday (12/13), I did front squats and bench funsies. I got a 165lb front squat PR, and did bench stuff with the fat gripz and some chains. I have a vid of those below.

I plan to do the SPF / 22nd St BB meet on March 28th. To prep for that, I am going to do the Juggernaut program, which I will start next week after I fly back to AZ. I'm excited to start a new program, but I am also kind of nervous because Daltey doesn't seem to be having too much fun with the 10s weeks.

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PostSubject: Re: Ashley Gleckler's Training Log   Sun Dec 14, 2014 3:17 pm

Daltey doesnt have fun with a lot of things

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PostSubject: Re: Ashley Gleckler's Training Log   Sun Dec 14, 2014 11:08 pm

Dalty*
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PostSubject: Re: Ashley Gleckler's Training Log   Mon Dec 15, 2014 11:08 am

no

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PostSubject: Re: Ashley Gleckler's Training Log   Mon Dec 15, 2014 3:56 pm

Not Dalty.

Daltey, Daltay, or Daltyyyy.
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PostSubject: Re: Ashley Gleckler's Training Log   Mon Dec 15, 2014 5:52 pm

daltey pls

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PostSubject: Re: Ashley Gleckler's Training Log   Mon Dec 15, 2014 8:05 pm

Did some more random things today before starting Juggernaut on (probably) Saturday.

RDLs
95x5x5

Reverse Hyper
no weight x 10
10lb x 10
20lb x 10
10lb x 10
no weight x 10

Negative Wide Grip Pullups
3x2

Stallions
45x10
95x2x10

Also, for funsies, was able to do one unassisted BW tricep dip, yay. And one unassisted close grip BW pullup, yay.
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PostSubject: Re: Ashley Gleckler's Training Log   Mon Dec 15, 2014 8:08 pm

agleckler wrote:
Not Dalty.

Daltey, Daltay, or Daltyyyy.

Definitely not Dalty
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PostSubject: Re: Ashley Gleckler's Training Log   Tue Dec 16, 2014 6:28 am

"Tricep dip"

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PostSubject: Re: Ashley Gleckler's Training Log   Tue Dec 16, 2014 2:19 pm

Chris Anderson wrote:
"Tricep dip"

Negged. You already made fun of me in person, no need to tell me again on here, sir.
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PostSubject: Re: Ashley Gleckler's Training Log   Thu Dec 18, 2014 2:50 pm

I started Juggernaut yesterday.

Squats-
Warmups
130x4x10
130x17


Extra funsies:
Bench
45x10
65x5
85x5
95x5
105x1

I'm going to try to do random bench stuff on squat days, and random squat stuff on bench days.

Vid:
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PostSubject: Re: Ashley Gleckler's Training Log   Mon Dec 22, 2014 11:51 pm

Two-day update:

12/20/14 - Juggernaut Week 1 Day 2 - Overhead Press
40x4x10
40x1x17

Wide Grip Lat Pull Downs
100x3x7

Close Grip Underhand Pull Downs
40x10
50x2x10

RDLs
95x3x10

Front Squats
45x5
65x5
85x3
105x3
125x1
135x1

12/22/14 - Juggernaut Week 1 Day 3 - Deadlifts
170x4x10
170x1x17

Good Mornings
65x10
75x2x10

Bent Over BB Rows
65x10
75x10
85x10

I don't do super well with environment changes - it takes me a bit to get comfortable, so I am definitely not comfortable at my old gym yet, even though it is my old gym. I miss Magni. Sad Sad Sad

Deadlift AMRAP video:
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PostSubject: Re: Ashley Gleckler's Training Log   Tue Dec 23, 2014 4:24 pm

agleckler wrote:
Negged. You already made fun of me in person, no need to tell me again on here, sir.

Negged. I'm enlisted, please refer to me as "Specialist Anderson", not sir.

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