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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   Fri Jan 23, 2015 8:43 pm

01/23 - Juggernaut Week 5, Day 4

Bench
70x3
75x3
80x2x8
80x1x15 (AMRAP)

Bench was good and bad tonight. It was good because I felt like it was strong, and my AMRAP puts me at a 120 estimated max. I paused the first rep of each set (at least I thought I did), and then tried to keep a good speed throughout the rest of the set so I wasn't hanging out at the top and wasting energy. It was bad because when I see my AMRAP set on camera, it looks like it was maybe too fast, and it looks uncontrolled and kind of messy. Something to work on.

Reverse Hypers
20lb added x3x10

Front Squats
45x5
65x5
95x5
120x2
135x2
150x1

Orange Band Facepulls x3x15

Skinny Long Red Band Pullaparts x3x15

Bench AMRAP Video:
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PostSubject: Re: Ashley Gleckler's Training Log   Sun Jan 25, 2015 1:55 pm

01/25 - Juggernaut Week 6, Day 1

Squats
120x5
140x3
165x2
180x1
190x15 (AMRAP) lol wut? I had to check the bar a few times afterward because I didn't believe that I actually had the right weight on the bar, but I did. This is an estimated max of 285. I'm sure it isn't a super accurate estimate because of the high reps, but whoa. This 190x15 AMRAP looked better than my 170x15 AMRAP last week. So excited.

More Squats
200x1
210x1

RDLs
95x5x10

Negative Pullups
10 seconds x 3

OB Facepulls x3x15

SLRB Pullaparts x3x20

Squats vid:
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PostSubject: Re: Ashley Gleckler's Training Log   Sun Jan 25, 2015 1:58 pm

Oh, so now my issue is going to be how high to bump up my squat TM for the next cycle. I bumped my TM up by 6lb per rep over the minimum last time when I only got 3 reps over the minimum. I got 7 reps over the 8 minimum today. That would require me to bump my TM up 42lb to 275... yeah, I don't know about that. That would put me at 195x6x5, 215x4x5, 235xAMRAP the next three weeks. Going to have to play around with those numbers I think.


EDIT: Only going to bump the squat TM by 22, so my next cycle will look like this instead: 180x6x5, 200x4x5, 220xAMRAP.


Last edited by agleckler on Thu Jan 29, 2015 4:06 pm; edited 1 time in total
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PostSubject: Re: Ashley Gleckler's Training Log   Thu Jan 29, 2015 4:05 pm

1/28 - Juggernaut Week 6, Days 2 & 3

Deadlifts
135x10
135x5
150x5
180x3
210x2
225x1
225x1
240x11 (AMRAP. Hitched on a 12th rep, so not counting that one.)

The past two deadlifts weeks have just felt awful. I'm not happy about them. Either way, the 240x11 is an estimated max of 328. Because I got 3 reps over the 8 minimum, I'm going to bump up my deadlift TM by 15lbs to 313 for next cycle. My TM is now only 2lbs below my PR. My next cycle looks like this: 220x6x5, 245x4x5, 270xAMRAP.

...On top of the shitty deadlifts, I failed to record my set somehow. Anger sharks.

OHP
45x5
45x3
50x2
55x1
60x10

Since I got 2 reps over the minimum 8, I am bumping my OHP TM up 4lbs to 75. My next cycle will look like this: 55x6x5, 60x4x5, 65xAMRAP.

Pullups
Guise, I did unassisted pullups. I did a few singles on the rings, and then I did a set of 3 in the cage. Yay!
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PostSubject: Re: Ashley Gleckler's Training Log   Fri Jan 30, 2015 10:18 pm

Juggernaut Week 6, Day 4

Bench Brigade! Smile
55x5
70x3
80x2
85x1
90x12 (AMRAP) calculated max: 126 - yay! I want to bench 125 so bad. And then 1 plate.

Reverse Hyper
20x3x10

Stallions
45x10
95x10
115x10
135x10
155x10
165x10

Unassisted Pullups
5x3!!

Bench felt wayyyyy better. Thanks to Sam and Brian for giving me tips. I feel like that was the piece I have been missing and just could not put my finger on. My ass did not come up off the bench, and my arch stays strong(er) the whole time instead of drastically lowering throughout the set. Yay!

Because I got 4 reps over the 8 minimum, I'm going to bump my bench TM up 8 pounds to 118. My next cycle looks like this now: 85x6x5, 95x4x5, 105xAMRAP.

Bench vid:
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PostSubject: Re: Ashley Gleckler's Training Log   Sun Feb 01, 2015 3:28 pm

02/01 - Juggernaut Week 7, Day 1

Squats
180x5x5
180x15 (AMRAP)

Squats felt really heavy to start with today, but by the 4th set of 5 they finally felt good. I am very pleased with my x15 AMRAP after having done a 5x5. The 180x15 is an estimated max of 270, which I am very happy with being that it followed a 5x5.

OB Facepulls x3x15

Close-Grip Pullups 5x3

RDLs 95x4x10


Video (meant to edit it better at the end)
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Chris Anderson
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PostSubject: Re: Ashley Gleckler's Training Log   Mon Feb 02, 2015 4:27 pm

Fantastic depth. Your squat has really taken off ever since I got you those sleeves. afro

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PostSubject: Re: Ashley Gleckler's Training Log   Mon Feb 02, 2015 9:22 pm

Chris Anderson wrote:
Fantastic depth. Your squat has really taken off ever since I got you those sleeves. afro


Ohhhh, it's the sleeves, huh?
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PostSubject: Re: Ashley Gleckler's Training Log   Tue Feb 03, 2015 1:56 pm

And the coaching

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PostSubject: Re: Ashley Gleckler's Training Log   Thu Feb 05, 2015 2:00 pm

02/04 - Juggernaut Week 7 Day 2

OHP
55x5x5
55x1x12 (AMRAP) This gives me an est max of 77, which is 1lb less than my max OHP, and it was after a 5x5 so I'm happy.

Pullups 3x3

Facepulls
71.5x2x15
60.5x2x15
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PostSubject: Re: Ashley Gleckler's Training Log   Thu Feb 05, 2015 10:23 pm

02/05 - Juggernaut Week 7 Day 3

Deadlifts
220x5x5
220x1x14 (AMRAP) est max of 322, which I'm okay with since I did a 5x5 before the AMRAP. Today was the first deadlift day in a few weeks that didnt feel like it completely sucked.

Vid:
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PostSubject: Re: Ashley Gleckler's Training Log   Sat Feb 07, 2015 10:17 am

02/06 Juggernaut Week 7 Day 4

Bench Brigade!
85x5x5
85x1x14 or 15 (AMRAP)

I lost count, not sure if I got 14 or 15 but I am really thinking it was 15. Either way, it is an estimated max of either 124.5 or 127.5 after my 5x5.

Pullups x3x2

DB Triceps
20x3x10

OB Facepulls x3x15

SLRB Pullaparts x3x15
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PostSubject: Re: Ashley Gleckler's Training Log   Sun Feb 08, 2015 3:44 pm

02/08 - Juggernaut Week 8, Day 1

Squats
170x2
185x2
200x3x5
200x1x10 (AMRAP) Depth on some of the reps could have been better, but they were at least all parallel.

215x1
225x1

Walk-Outs, held for 7 seconds each
240x1
255x1
265x1

Pullups
3x3

OB Facepulls
3x15

SLRB Pullaparts
3x15


Squat bar speed felt suuuuper slow today. It annoyed me.
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PostSubject: Re: Ashley Gleckler's Training Log   Sun Feb 08, 2015 7:52 pm

#8 was the only one that wasn't clearly below parallel

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PostSubject: Re: Ashley Gleckler's Training Log   Sun Feb 08, 2015 8:40 pm

Chris Anderson wrote:
#8 was the only one that wasn't clearly below parallel

Well that makes me feel better.
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PostSubject: Re: Ashley Gleckler's Training Log   Wed Feb 11, 2015 9:25 pm

02/11 - Juggernaut Week 8, Day 2

Deadlifts (swapped with OHP day)
205x2
230x2
245x3x5
245x1x9 (AMRAP)

Deadlifts tonight were the most hideous things ever. AMRAP only calculates to a 318.5 max. Couldn't stay tight, kept resetting. I'm embarrassed to even post the video on here. Bad day over all, and bad past three weeks for deadlifts generally. I'm getting kind of discouraged, and I wish I could figure things out.

Reverse Hyper
40x3x10

Pullups
3x3

Deadlift Video:

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PostSubject: Re: Ashley Gleckler's Training Log   Thu Feb 12, 2015 9:12 pm

I would say just to lessen the emphasis on the AMRAP sets and the calculated maxes. Focus on getting good reps over the main work sets and building up volume. Then really blow up the bar when we start getting to heavy work and prioritize high-quality heavy reps.

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PostSubject: Re: Ashley Gleckler's Training Log   Fri Feb 13, 2015 9:29 pm

02/13 - Juggernaut Week 8 Day 3

Bench Press
80x2
90x2
95x3x5
95x1x9 (AMRAP)

lajslfjasdlfj why can't I figure out how to bench press??? I can't stay tight to save my life. I'm extra angry because my deadlifts were shit this week too.

Other stuff:

Pullups 3x3

1-Arm Dumbbell Tricep work 15x2x8

SLRB Pullaparts x3x15

Reverse Hypers
20x3x10

Reverse Hypers - Paused at the top
20x3x5

Video:
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PostSubject: Re: Ashley Gleckler's Training Log   Sat Feb 14, 2015 12:29 pm

Henceforth, you shall be known as: "Fairy Quadmother"

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PostSubject: Re: Ashley Gleckler's Training Log   Sat Feb 14, 2015 2:01 pm

Quadfather wrote:
Henceforth, you shall be known as: "Fairy Quadmother"

Wat
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PostSubject: Re: Ashley Gleckler's Training Log   Sun Feb 15, 2015 2:53 pm

02/15 - Juggernaut Week 8 Day 4 AND Week 9 Day 1

Squats
130x5
155x3
180x2
195x1
210x1
220x7 (AMRAP) 271 est max

Squats felt awful and heavy all day. My AMRAP set felt like shit. I was really mad about it, so I decided to do some heavier singles.

230x1
240x1

I wish I had taken video of those. The 240x1 felt light, and came up way easy, especially considering the 220x7 I had already done. 240 was a grind back in December at the Mock Meet.

OHP
50x2
55x2
60x3x5
60x1x10 (AMRAP)

Pullups
3x3

OB Facepulls
3x15

Squat AMRAP video:
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PostSubject: Re: Ashley Gleckler's Training Log   Wed Feb 18, 2015 4:40 pm

02/18 - Juggernaut Week 9 Day 2

OHP
45x5
45x3
55x2
60x1
61x1
65x7 (AMRAP)

I got two OHPs over the minimum of 5, so I'll be bumping my TM for the last cycle up by 4lbs.

Front Squats
65x5
95x5
115x3
135x3
155x1
165x1

Pullups
1x5
1x3

Dumbbell Curl & Press
10sx3x10

Kettlebell Upright Rows
35x3x10
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PostSubject: Re: Ashley Gleckler's Training Log   Mon Feb 23, 2015 11:20 am

2/20 - 2/21 Juggernaut Week 9 Days 3-4, Juggernaut Week 10 Day 1

So, my last three training sessions sucked. BUT, I can say that I learned a lot about what works for me and what doesn't work for me.

Because of my crazy law school schedule the past few days, I had to do a deadlift, bench, and squat session in two days. I ended up doing deadlifts and bench on Friday, about 2 1/2 hours apart, and then squats the next day. It was a bad idea.

I also tried out some changes to my techniques. I now know that some of them do work for me, and some of them do NOT work for me.

Deadlifts
160x5
190x3
220x2
235x1
255x1
270xAMRAP

The first time I tried my 270 AMRAP, I failed it. I needed at least 5, and I got 4. I have a problem with my AMRAPs where I lose tightness in my upper back, so I went into this one thinking that I could reset quickly between reps to keep tightness. This doesn't work for me:


The second time I tried my 270 AMRAP, Chris told me to just keep going and pick it back up as soon as I put it down. I did get 5, but it was only the minimum, and I started doing that weird almost-hitching thing I do at the end.


Then, I did three more singles at 270 with different belts. So, overall, I learned a lot about what works for me, and I did do more reps at 270 that I would have done if I had not failed my first AMRAP.


Bench
60x5
75x3
85x2
90x1
100x1
105x5 (AMRAP)

When I did my AMRAP, I only got 5. Minimum was 5. And they were super shitty reps. I was super pissed. I don't understand benching. Also, watching my video afterward made me notice that I'm really far away from the bar during setup.


Because I was pissed off about my AMRAP, I decided to just do some more work at 105 just to get reps in and try tweaking things. I moved my setup closer to the bar, and moved my grip in like 1/2 inch on either side. It felt way better, and I think the video shows that it is way better.



Squats
200x6x3
200x1x6 (AMRAP)

Not happy with my squat AMRAP. My spinal erectors were sore the whole time I was squatting. At least I've learned that I don't do very well when I train this much in such a short amount of time.
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PostSubject: Re: Ashley Gleckler's Training Log   Thu Feb 26, 2015 2:20 pm

02/25 - Juggernaut Week 10 Day 2

Deadlifts
235x6x3
235x1x6 (AMRAP)

I could have kept going on the AMRAP set, but after talking with Chris about my training, I've decided to deemphasize the deadlift AMRAP sets and focus on getting good quality reps at higher intensities. So, I did some extra work after the work sets.

255x2
275x2
290x2 Rep PR
300x1

My 290x2 felt really good. The second rep wasn't quite as tight as I would have liked, and I ramp a little bit, but I'm still happy with the Rep PR.



BUT THEN my 300 single is super ramp-y. Only 10 lbs more on the bar, and only one rep, and it looks significantly worse than the 290 double. Annoying.
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PostSubject: Re: Ashley Gleckler's Training Log   Sat Feb 28, 2015 7:12 pm

02/27 - Juggernaut Week 10, Day 3

I made a big change in my bench setup, and it seemed to help a lot. I got a 5lb PR out of it.

Bench Brigade
90x6x3
90x1x8 AMRAP, kind of - purposely did not go to failure
100x3
110x1
115x1
120x1 PR

The 110x1 went up SO easy! I am so happy with it, especially because it was after my work sets. Compare that with my 110 from the mock meet after no work sets (queued up): http://youtu.be/d5t4Va0N0lE?t=1m53s

115x1 was a little grind-y, but I am happy with it. The last, and only other, time I attempted 115, my butt came off the bench and it was super uneven. So there's that.

120x1 was also kind of grind-y, but I'm happy that I got it. I'm a little embarrassed that my bench is only at this point, but hopefully it will progress since I've made this big setup change. Damnit, I WILL bench 135 some day.



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