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Andy Crowley take 2

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    Posted: 6/11/19 at 8:50pm
I couldn't remember my log-in info from a billion years ago, so here we are. I think this is year 10 or 11 for me in the games with about 5 or 6 years in the middle where I didn't lift or train and threw quarter assed at best. This year I've thrown two competitions. Once well. Once like absolute butt. Being wildly inconsistent is a trend that has plagued me for years. I figured logging again may help me see If there are any patterns that help or hinder games performance. Also, I forget what I do week to week because I only actually program the big 4, otherwise I train kind of intuitively on accessory exercises. I figured I'll just start by logging my most recent workouts for each lift (bench, squat, deadlift,strict press) then go from there. Next competition is June 22nd.

Bench (last monday)
2x10@205
1x13@205 much pain in left ac joint(allegedly)
DB incline 3x10@80s ouch
Skullcrushers 4x5@75ish 5 second tempo down
Pushdowns 4x20 and some weight

Bench (yesterday)
135x sweet baby jesus that hurts. Towel thrown in. I'll deadlift instead.

Deads
Warm up 135xsome 225xsome 315xsome
Working set w/ belt and straps 375x15


1.5 inch deficit deads
315x8
365x5
405x3
425x3
315x12

Barbell Shrugs 3x8@315
Chest supported DB rows 3x8@70s
face pulls

Squat (last friday)
Warm up 135xsome 225x5 315x5 365x3 put on belt 405x3
Working sets 295x2x10, 295x13 done as beltless EMOM

RDLs 3x10@295 I think

Front squat 3x5@ 225 255 275, 295x3

Strict press (today)

Warm up 95x8 115x5 135x3 155x3

Working set 140x11 I'm a terrible presser

Push press speed doubles 185,185,205,205,205
Smith machine seated press 3x5@185 2x12@135
Single arm lateral raises 3x8@30s
1x20@20s
Dips- 3x10@me+65lbs
Overhead cable tricep extedies 3×20 @whatever dropset,dropset,dropset,done

As you can probably see, I like to do the power lifts as my core movements and follow up with some bodybuilding type accessories because they make me feel good. I'm about 8 months removed from being completely detrained and skinny fat, so watching my body change has been cool and fulfilling/motivating. I don't do curls though. Don't get me wrong, I want to, but having both chronic biceps tendonitis (self diagnosed) and ulnar neuropathy (actually diagnosed) has ruled them out along with pullups (good riddance), barbell rows, and cleans(I miss you).

Throws last week some time

Heavy hammer-nothing crazy. Probably 6 throws between 70 and 75. Decent training marks for me. I never throw our hammer well.

Light hammer- same as heavy. All around 95ish. Shrug.

16lb stone- stands up to 37ish. Forgot my cleats so glide in moccasins up to 40ish and fell down pretty good once. These are starting to come back. Getting back to fundamentals.

Couple throws with the 56 in moccasins to try to stop myself from leaning left so hard and actually countering the weight properly. Didn't fall so success!

My left shoulder hurts real bad when I bench so I'll probably stop doing that and just do ohp variations twice a week for a while. No lifting tomorrow. Hopefully throw the 42 a few times weather permitting   . Maybe some puds, buuuut probably not.

Edited by Andy Crowley - 6/11/19 at 9:41pm
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/12/19 at 7:32am
Yay more Crowleys! 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 6/13/19 at 9:55pm
Originally posted by TheJeff696 TheJeff696 wrote:

Yay more Crowleys! 

I've only ever heard that sarcastically before.

Anywho, throws today.

56 wfd. It's heavy. Took 6 or 8 throws. Best of 27'6"ish. It took me a minute to remember how to throw it, but I think it will be a good training tool especially in regards to pushing the weight and being patient. There is no dragging the 56b without falling all over the place. Need to translate that to the 42.

28- 5ish throws. Best of 58 on my last throw. Finally finished out over the trig in a linear manner. Didn't do much else right on that particular throw so that's encouraging. Would have liked to do more, but my hand said nay. And I was tired.

16lb stone. Stands best of 37. Fulls best of around 40. Most throws in the 38-39 range. Trying to unlearn bad habits is difficult, but it's heading in the right direction. I've been throwing shot/stone for like 18 years, but somewhere along the line decided to ditch all the fundamental basics of throwing. Needless to say, not the hot ticket. Threw the 14lb stone afterwards. Went less far than 16. I chalk it up to fatigue and lack of damns given.

And that was that. A good amount of throwing volume for me with still keeping the reps pretty quality. I liked. Back in the gym tomorrow for squart. 10+ AMRAP @330. Ugh cardio. Also other leg stuff, maybe.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 6/14/19 at 9:29pm
Squat todeeey.

135x10,225x8,315x3,365x2,405x2
AMRAP@330 fueled by Mighty Mighty Bosstones-"Green Bay, Wisconsin" got 13. Kind of disappointed even though it's 10lb rep PR over last cycle. I knew before the set that it wasn't going to go great. I made the mistake of taking too long before the set. I sat down for like three minutes. Mistake. I usuallly just pace around for like a minute and then get after it. When I got up to the bar I just felt cold and not in the right mindset. I'll remember that in the future.

Front squat
225x5, 245x3,275x3 with a pause in the hole on the third rep. This was not intentional. My brain wasn't getting a whole lotta blood and I think I just forgot what I was doing. Went up surprisingly fast though. Followed by 295×1. It moved fast but the world was closing in on me and unconsciousness was a'comin' fast. Back down to 225x8 w/ an intentional pause in the hole.

RDLs
225x8,315x5,335x5,335x8,225x12 w/ pause below the knees. I really dig pauses for pretty much everything. It reinforces maintaining tightness and explosiveness from a dead stop. Plus I think it's beneficial to become comfortable in the least comfortable portion of a lift. Maybe it's just me though.

Bulgarian split squats
2x12 each leg w/ 50lb dumbbells. I'm very bad at these. I think I've neglected unilateral leg work for too long.
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Speedy deads
135×10 225×8 315×5 405×4×2

2.5" deficit deads also speedy
405x2x2, 315x3x3

These felt fast and awesome.

Clean grip high pulls from high hang
135x8 185x5 225x3 225x5
Almost hit myself in the teeth a bunch. These felt pretty good. It was very tempting to catch them, but I know that would be dumb.

One arm db rows. Bent over with hand on a bench

100sx3 110sx3 110sx3 110sx5 squeezy pause at top on all reps

Cable machine face pulls
3x10

The plan this week is to move medium-light weights fast. Decent intensity with lower volume. Plan to shut it down after Wednesday in preparation for the Belvidere games on Saturday.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 6/18/19 at 8:14pm
Speedy strict press
Against skinny red bands
Barx8, 95x3,95x3,115x3, 115x3
Lose the bands
135x3,155x3,165x3,165x3 (not speedy enough)
Back to 135x3x3

Dips (surprisingly pain free)
Me x 10, me+70x5, me+80x5,5,8

Leanie one arm db lateral raises
20sx15,15,20 per arm

Seated cable rows with wide grip
3x12

Tricep push downs
3x15

Done
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 6/20/19 at 9:34am
Throws after work yesterday

42 wfd started wierd and got better. Probably took 8 full throws. Best of 38 high. It was smooth and right down the middle, so that's cool.
Distance was whatever.

Light hammer somewhere between 6 and 30 throws. I don't remember. Best of 98. Again, whatever. Started figuring things out only as I became fatigued.

16lb stone. Standsx3 best of 37. Fulls x8? Most between 39 and 39 slightly higher. I'm doing things right in pieces. Need to put it all together. Very frustrating.

42 wob pulls no hook grip
No idea how high they went but they felt good. Some of them even arced so that was neat.

I was planning on shutting it down after yesterday, but I kind of want to squat today. Luke told me not to. I'm probably going to. Suck it, Luke. For real though, I feel like a throw better when my legs are a little sore. I think it makes me conscious of the fact that I have legs and can indeed use them during my throws. We'll see.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 6/22/19 at 11:06pm
Belvidere, IL games

Sheaf-24 blah. Low point of the day. Height was great. Aim was not.

Wob-15' cool with me. Had some bar smashing pulls at 16. Encouraging.

Braemar-31' happy with that. Ugly 23lb stone that I never throw well

OS- 42' very happy with that. Things finally clicked plus it was a very comfy stone.

HW- 40' I'll take it. I know I had a bigger throw in me, but I feel good about it.

LW- 60' felt like an out of control tornado of flailing legs, but hit a decent enough power position and threw it hard. Bueno

HH- 76' not great not terrible

LH- 98' same as heavy

Caber-11:45 then the caber broke and we were given a big ol' bitch of a caber. No turn.

All and all, I'm quite pleased with my performance. No PRs but not far off on anything. Except sheaf. F sheaf. Jane and Jason Clevenger always put on a great games, and this one was no exception. Can't say enough about how awesome they are. Now back to gym stuff starting Monday...maybe. My next games probably won't be until La Crosse Irishfest in August, so lots of time to get stronger and better.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 6/24/19 at 2:28pm
Strict OHP

Barx15, 95x8, 115x5, 135x5, 155x3, 120x4x8, 120x10

Smith machine seated press
135x5, 185x3x5, 135x2x10 tempo 3 seconds down, one second pause, kaboom

Dips
Left shoulder felt poopy so I just did bodyweight for 3x15 with 20 seconds rest between

Lateral raises
3x15@20s done unilaterally 1x8@30s bilaterally. These felt bad

Cable overhead tricep extendees 3x15

Cable curls. Really light just to try to get some blood to my hurty stuff. 3x12. Not sure whether it did anything or not but it didn't hurt and I got a nice pump
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 6/25/19 at 9:16pm
Everything felt like butt today.

Deads
4x8@335 1×12@335
Everything moved fine but I just felt bad. Too sweaty. Breathing too hard. Stomach turning.

2.5" deficit deads

335x2, 365x2, 405x3, 315x5, 315x12
Actually felt better than regular deads, but my body still felt off.

I cut it off there. Maybe I'll do my back stuff later this week. Probably not though.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 6/27/19 at 9:39pm
More overhead press
Skinny red bands+barx8,95x5,115x4x3
Lose the bands
135x5,155x3,165x3,175x2
Still suck at pressing

Push press
185x3,205x3,225x2,225x1
These are hard on my knees. Probably doing something wrong.

Dips. Pain free today for whatever reason.
Bodyweight x12, me+75x5, +95x5, +100x2x5, +65x10 drop the weight immediately followed by bodyweight x12

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 6/28/19 at 8:32pm
Skwaat
Barx20,135x10,225x5,315x5,365x3(put on belt)405x2,435x2
285x4x8 beltless,285x14 w/ belt

Front skwaat
225x5,255x3,3,5

Pause in the hole
225x3,3,3,5

So ends a rough week of lifting. I think the games last Saturday took more out of me than I realized. I proabably should have taken a low stress week and allowed myself to recover a little better, but I didn't. Maybe next time.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 7/01/19 at 9:30pm
Strict OHP

Barx20,95x8,115x5,135x7,7,7,10

Dips
Bodyweight x12, +70x3x7, bodyweight tempo 5,1,0 x 3x5
These felt like crap today. Not hurty just harder than they should have been

Leanie single arm lateral raises
3x15@20,25,25

1x30@15 bilateral

Skull crushers
3x12@ whatever 25s on an EZ curl bar is
1x5@ 5,1,0 tempo. Same weight. Good burns

Single arm overhead cable extensions
3x12
Double arm 1x20

Bilateral dumbell curls
3x15@20s for the pumps
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Deads
135x10,225x10,315x5,370x7,7,7,add belt 12

2.5" deficit pulls
370x3,405x3,3,5

Barbell shrugs
225x10,315x8,365x5,5,8, immediate dropsets 315x12, 225x20

Single arm DB rows
100x5,120x3x5

Face pulls
3x15
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 7/04/19 at 6:30pm
4th of July workout with Luke and Katie.

Strict press against skinny reds
Barx5,95x3,115x3,125x2,125x3,125x1
Lose the bands
135x3,155x1,165x1,175x1,175x1,175x2

Seated db shoulder press
8,8,8,10@60s. Pause at the bottom of each rep

Lateral raises,skull crushers, various fiddle-farting around.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 7/04/19 at 10:43pm
Late afternoon throws. I felt creaky and horrible coming into this. I was muttering about how terrible everything was and how throwing today is a mistake as I laced up the old cleats. Turns out I have no idea when I'm going to have a good throwing day because today went purdy swell.

16lb open stone
Stands best of 38.5
Glides best of 40
I should probably be getting more than a foot and a half out of my glide, but I still feel good knowing there's more there.

22lb braemar best of 32.5. Felt good. Our stone is not a flyer.

Light hammer
Bladeless 3 winds best of 96
With blades two winds best of 104. Most throws were 97-99 but it was nice to finally catch one. Things were learned today for sure.

Lightweight best of 59. Didn't really hit my positions well, but I went fast and threw kinda hard. My body was done listening at this point.

Night sheaf- some went real high. Most went wierd.

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Yep I seen it... he threw dat hammer real far.
Luke Crowley
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 7/06/19 at 10:52am
Squat yesterday
Barx20, 135x10, 225x5, 315x5, 365x3 415×2, add belt 460x1
Remove belt again 3x7@320 put belt back on 1x12@320

Pause in hole front squat 3x3 @235,245,265
No pause 1x6@275

RDLs
225x10, 315x8,5,5, 225x2x10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 7/08/19 at 4:38pm
Strict OHP
barx15, 95x10, 115x5, 135x3, 145x10, 155x4x3

DB lateral raises
4x15@15,20,20,20

Seated DB press
45s×10,70sx2x5,60sx2x8 w/ pause

Dips
Bodyweight x 10, +60x3x8, bodyweight x burnouts

DB curls
3x12@25s

Cable tricep overhead extensions
20,15,12 @progressively more rectangles

Not the order I wanted to do things in, but the gym was bumpin' and I had to jump on whatever was available. Not too shabby considering. 145x10 is a rep PR. I still suck at pressing.
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Deads
135x10, 225x8, 315x5, 365x3, 405x12

1.5" deficit deads
405x4x3

Barbell shrugs
225x10, 315x4x10, 225x2x12

Seated cable row
4x10

Face pulls
3x12

Chest supported db rows
4x8@60s
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 7/10/19 at 8:49pm
Ill-advised OHP. I was considering not logging this because of how poop-stupid the workout was. I usually take Wednesdays off or throw on Wednesday, but today I felt compelled to press. It was a dopey dumbdumb idea. Nothing I had done in the past two workouts would point to having a good pressing day. Spoiler alert:I did not have a good pressing day

Strict OHP
bar x15, 95x8, 115x5, 135x3, 155x2, 175x1, 185xNope, 185x3x1, 190xNope, 190x1. Missing reps is stupid. It's nice to know I can come back from it, but I need to do it right the first time and every time. Sloppy.

Since that went so well, might as well push press too.
190x3, 205x2, 225xNope on first rep, got it easy on the second, 235x2nopes, 235x2nopes. I'm stupid. Pushing the weight out instead of up.

Dips
5x5@me+85, 12@+45, 2xbodyweight burnout.

Pressing probably would have been fine today if I would have just stuck to my usual second pressing day routine of bands and speed reps, but I decided to be a bro and go too heavy after hitting amraps in ohp and deads the two days prior. Not sure what I expected. Lesson learned. Maybe. This log stands as a reminder to not be an asshole and stick to the program.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 7/13/19 at 5:47pm
7/12 squatting

Bar x 20, 135x10, 225x8, 315x5, 365x2, 405x2, add belt for AMRAP and then things go bad. The goal was 8+ at 350. Got 8 reps and felt kind of tired so I decided to rest...in the hole. I don't know why. So I took a nice 5 second pause and grinded out the 9th rep. So dumb. Everything was feeling off that day, my brain included. I decided I'd do a couple more sets at that weight just to get some volume and work some things out. First set: unrack, go down, pause, what the hell. Stand up, rack it. Get my head straighter and take it for 2x5. Okay. That's done whatever. Move on to fronts.

Front squats actually didn't feel too bad.
225x5, 245x3, 275x3x3. Call it good.

Now I'm at a conundrum. I'm feeling beat up and want to take a deload week, but I'm going on vacation the week after and proabably won't be training at all. I'll probably just struggle through the first week of the 5s block and then use vacation as my deload.

7/13 throws
Did braemar, open, heavyweight, lightweight, bladeless light hammer, and wob pulls. No notable distances but good enough reps for the amount of fatigue I'm feeling.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 7/15/19 at 10:07pm
7/15

OHP
Barx20, 95x10, 115x5, 135x5x5, 135x10

Dips
Bodyweight x 10, +70x8, +90x5,5,7, +45x12,10

Alternating side and front raises
20s x10 each way x 4

DB curls
25sx10 30sx2x10 20sx12

Overhead cable tricep extensions
20,15,10,10

Single arm overhead cable extensions
3x10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 7/16/19 at 7:13am
Always push through until the vacation week. Be a broken man and then recover for a week haha
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 7/16/19 at 11:39am
Originally posted by TheJeff696 TheJeff696 wrote:

Always push through until the vacation week. Be a broken man and then recover for a week haha


That's the plan. I'm nervous though. I haven't taken more than two days in a row off in over a year. One week off lead to five years off last time, haha.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 7/16/19 at 2:29pm
This happens to me, too. I cant stand people who can take such huge breaks in training and bounce right back!! 

Push ups and air squats FTW
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 7/16/19 at 10:03pm
At least I know I'm going to be eating a crap ton on vacation. Hopefully, I'll put on a few pounds and come back feeling snappy and rested.

For now, training continues

7/16. Deads

135x12, 225x10, 315x5, 365x5x5, add belt 365x12

2.5" deficit deads

365x3, 405x3, 425x3x3

Barbell shrugs
225x12, 315x3x10, 225x2x12

Bent over single arm dumbell rows furda
100x5,5,5,10 each arm
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 7/18/19 at 10:09pm
7/18 second OHP day

Strict press. Usually do bands on this day but the racks with band pegs were taken so I just did regular type.

Barx20, 95x10, 115x8, 135x5, 155x3, 165x3,175x3x2

Pin press set at forehead level. This seems to be my sticking point, and these were terrible, but I can see the benefits. These may become a staple, as I'd really like to increase my overhead strength.

135x5, 155x2x5, 165x3, 170x3x3

Dips
+55x4x10

Front/side raises
25s x 3x8 each way

Db curls regular then hammer style
20s x 20 each way

Cable pushdowns
20,20,10,10,10

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Joined: 6/11/19
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 7/19/19 at 3:58pm
7/19 squart
Bar x 20, 135x10, 225x7, 315x3, 365x2, 405x2, 315x5x5, add belt 315x12

Front squart
225x3,255x1,275x1, 295x1, add belt 315x2

RDLs
225x12, 275x2x10, 225x6 w/ pause at the bottom

Single leg ham curls
3x10 each leg
Both legs 1x20 immediately after last set

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 7/27/19 at 4:37pm
Back from a wonderful week vacation. Got in around 7am after a 15 hour drive, had some appies and nappies then hit the gym. I didn't have anything programmed for today, but I felt the need to move some weight and work out some stiffness.

Squat
Barx15, 135x15, 225x8, 315x5, 365x2, 405x1,1,3
Paused squat
315x3,3,5
Front squat
225x3,245x3
Paused front squat
275x3x2

Good enough.
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