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Andy Crowley take 2 |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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10/26 bench
3,3,3+,1,3+ 215, 245, 275x4,295x1,275x4 Paused bench 245x3, 225x8 Larsen press 3x5@225 |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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10/27 squat
3,3,3+ 315,345,390x10 Front squat 1,3,8 390, 345, 315 This is the best squat has felt in a long time. 390x10 and 315x8 were both rep PRs. I think I'm going to like squatting earlier in the week. Deadlift may suffer, but I think squat probably has more carryover to throwing anyway, and I like it better. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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I saw the footage. Looked WAYY too easy.
I'm saying those were fake plates. Which explains A LOT with regard to Luke's lifts!!
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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Wouldn't surprise me. Don't tell my dozens of instagram followers though or I'll never get that gymshark sponsorship I've been working towards. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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10/29 OHP
3,3,2,3,3,3+ 145,165,185,185,165,145x11 Seated lateral raises 4x10@25s Another day another crap OHP workout. Sigh. Probably need to switch things up program-wise for OHP, but ramming my head into a wall is more my jam. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Something to think about is isometric pressing the bar into the spotter pins (if you're at Luke's or if you have pins at home). If you do some with light bar weight, like 95# or even just the bar, you'll be recruiting a lot of nervous system to fight and therefore COULD potentially get more activation during the press.
Or you'll just look stupid. But Either way, I recommend it
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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I've seen strong people doing isometrics lately. I can see the benefit. My biggest issue though is not being able to get my brace back after I breathe and my other problem is not being very strong.
11/1 day of the deadlift Had the whole crew over for the second annual day of the deadlift. I didn't do anything crazy as I came in feeling poopy and didn't want to push it. The highlights were my wife (the original Katie Crowley) pulling 275 for a 70lbs PR and my oldest brother John pulling 605 @215ish lbs bodyweight. My day was comparatively uneventful. 3,3,3+ 365, 415, 465x5 that felt bad so I knew there was no heavy pulling in store for me, but I wanted to partake in the festivities by doing weird stuff. I ended up pulling 495x1 beltless w/ hook grip both sumo and conventional. Other than that, we hacked a lot and ate a bunch of candy. It was cold as balls today but my new torpedo heater kept the garage toasty. Good things all around. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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11/2 bench
5,3,1+ 230, 260, 290x2 blerg Paused bench 260x3, 230x8 Larsen press 3x5@230 Incline barbell 2x5@185. My chest was cashed. I think I need to do Larsen press or Incline press, but not both. Probably stick with Larsen press for a block or two then scrotate. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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11/4 squat then throw
5,3,1+ 325,365,410×8 Front squat 405x0. This has been a big goal of mine for a long time. It's there, but it just didn't happen today. Got about halfway up and couldn't get my hips under the bar. Ended up dumping it when the bar started to roll. Moving on. 365x3, 325x6 both rep PRs, so I was able to salvage the day. One set of paused narrow stance high bar at 325x3. Pretty cashed. Throws It was almost 70 degrees today. I couldn't not throw. Heavy hammer x6 best of 79' yuck Light hammer x5 best of 100' also yuck Everything felt disjointed and I never could hit a position to finish properly. I had to go to 2 winds on light to even be able to hit 100. Frustrating. My hammers went to crap at nationals and have yet to recover. Luke's hammers were flying pretty good though. F that guy. Heavyweight x5 best of 43' Lightweight x5 best of 67' At least weights went well. Did some sheaf and wob. Wob felt fine just no power. Sheaf was friggin' flying though. Probably the highlight of the day for me. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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I approve of a 70 degree day in Wisconsin in November.
I'm in Florida but unable to throw, it's killing me. Hopefully the warm weather sticks around so I can toss when I get home!
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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Looks like we've got a few more days of niceness here then back to reality, which is fine. I want snow and cold for deer season.
11/5 OHP 5,3,1 155, 175,195. Everything about this was bad. My strength can't keep up with my numbers anymore. Next week I'm going back to a 9 week step loading program to really pound some volume and tweak some things with my technique. It's time to get back to what has worked in the past which is long stretches of very submaximal intensity at a higher relative volume. For now I'm going to just do that for OHP, but I have a feeling bench is soon to follow. Frustration sets 6,8,8 @155 Seated laterals 3x10@25s. Slowed down the eccentric a bit this week Band fave pulls 3x12 Hack Also, I did a random Larsen press PR in between Luke's bench set. 275x1. I like this variation a lot. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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11/7 deads
Was supposed to do these yesterday, but I had a pounding headache after work, so I sat on the couch and watched Truthseekers instead. Good show. My body is a jerk and decided I needed to have another terrible headache today as well. Jokes on you, body, I'm deadlifting anyway. Surprisingly, it didn't suck. 5,3,1+ 390, 440, 495x3. Not bad. Double paused (off the floor and bellow the knee) deads 1x3@405 Single pause (mid shin) sumo 405x3. These felt really good. I wish I had time to do more, but there was pizza to be eaten, and I's gunnsta eat it. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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11/9
My wife and I celebrated our 7th anniversary by me getting a covid test and then me having a lackluster bench workout. Her squat workout went well though. Bench 3x5 205, 235, 265 Larsen press 3x5@235, 205x10, 185x12 11/10 squat 5,5,5+ 285, 335, 375x12 Front squat 375x1, 330x5, 330x5, 285x10 That was a complete poop show. |
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Larry Satchwell
Senior Member Joined: 8/30/04 Location: United States Status: Offline Points: 326 |
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Happy anniversary
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Happiest of Liftaversaries!
Hopefully you're negative for Covid, but positive for love.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Happy anniversary, Andy. Marriage is a good thing. Tom
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Aim high. Stay hungry.
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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Thanks gang! It was definitely one of our top 7 best anniversaries. Got my results today and I'm covid fee for now.
11/12 OHP 95x8, 115x8, 135x3, 155x1, 175x1, 185x1, 135x3x10 This was rough. I enjoy the use of post activation potentiation. It made my working sets feel good for the first set, but the volume caught up to me quick. My triceps were dead. I think narrowing my grip added to that as well. Rear delt flies/seated laterals 3x10/10@25s This was also tough. I hate volume |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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11/13 spooky deads
5,5,5+ 345, 395, 445x8 Double paused 1x3@405 my belt was pinch, so I took it off between reps 2 and 3. Paused sumo 3x3@405 Hang cleans 4×3@205 Hang snatch pulls 5x3@205. These felt really good. Thankfully Luke has a low ceiling, so I wasn't THAT tempted to actually catch one. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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11/16 bench
3,3,3+ 215, 245, 275x4. Same as last cycle, but this four was better. Faster and stronger feeling, but a back cramp cut me down in my prime. Larsen Press 4x3@245, 215x8 11/17 squat 3,3,3+ 315, 355, 405x8. Today was a week feeling day Front squat 355x2,1,1 unplanned paused. Got a little passy outy on the last set, so I paused for a bit in the hole to gather myself. I wouldn't recommend it. 2×3 planned paused @315. Paused narrow stance high bar beltless squats buddy 2x3@315. Added a 3 second eccentric on the last set. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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You get a lot of back crampies.
Is it your erectors or like Rhomboids?
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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Spinal. 11/18 OHP 95x8, 115x6, 135x1, 155x1, 165x1, 185x1, 135x4x10 Cleans 1 from the floor 3 from hang @225x3 Snatch pulls 2,3,2@225 |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Roll those bad boys out with a peanut (2 lacrosse balls taped to each other)
Helps me out!
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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Yeah, I like to do that now and again as well. The bench cramps are generally deep and between my shoulder blades, so I can't really get at it.
11/19 deads 3,3,3 370, 420, 475 Three felt good, so I called it there with a few left in the tank. Didn't want to do anything dumb and have a sore back for the next week in the tree stand. It's uncomfortable enough without being sore. Sumo 2x3@420, 370x10 The happiest week of the year starts Saturday. Wisconsin gun deer season. I'll probably try to get two or three deload sessions in between sits depending on how much deer dragging I have to do. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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You taking Luke hunting with you?
I cant imagine him covered in skin tight camo
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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Well, deer hunting was a success. The wife and I both got nice does. Mine was a little too nice. During the terrible friggin uphill drag through brush and dead falls, I re-tweaked whatever I tweaked in my upper back/shoulder blade area a few months back. This time considerably worse though it seems. The pain never seemed to go away and I was having a lot of muscle spasms in my right trap, lat, pec, triceps and forearm. Last night my fingertips went numb. Today, nothing on my left side wants to fire. Can't do a pushup or press a 25lbs dumbbell. Got an appointment with Dr. Katie tonight then probably an MRI tomorrow. All signs point to herniated cervical disc. That's depressing. I did have a decent bench workout on Thanksgiving that probably exacerbated the problem, but hey I got a PR on Larsen Press with 245x5. Totally worth it...not really. Other than that I didn't do much. A lot of tree sitting, woods walking, and deer processing.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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I hope Dr. Katie does some witchcraft on you to fix you! Maybe a bit of voodoo.
If it makes you feel any better, I am getting a 2nd MRI on my knee this week and likely getting it scoped to clean out some shitty meniscus. No better time to do it than now, though. Likely not going to be much of a season again, sadly Also, congrats on your multiple deer!
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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I'm bringing my sacrificial chickens just in case. I'll sacrifice one for your knee too. I would use Luke's Jeff doll for voodoo purposes but I don't want to pop it.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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I knew Luke had a Jeff doll!!! That creepy bastard.
Better bring 2 chickens for Katie, in case Luke eats one.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Larry Satchwell
Senior Member Joined: 8/30/04 Location: United States Status: Offline Points: 326 |
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You guys sound like old folks talking over a cup of coffee! Hope you can recover soon. Growing old is not for sissies, coming from a guy with both knee replacements and one ankle replacement. Highland games are hard on the body. Happy birthday Jeff.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Thanks, Satch!
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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