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Andy Crowley take 2

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Andy Crowley View Drop Down
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Joined: 6/11/19
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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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TheJeff696 View Drop Down
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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! 
Jeff Kaste



"I think there's a Squatch in these woods..."
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Andy Crowley View Drop Down
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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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 6/17/19 at 8:29pm
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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Andy Crowley View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 2 hours 26 minutes ago 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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