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Andy Crowley take 2

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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: 12/30/19 at 8:56pm
12/30 OHP

kinda just dickin' around
95x8, 115x5, 155x3, 175x2, 185x1, 195 for nearly one rep. It's baffling how this lift can go from snaptastic at 185 to completely stalling just past my forehead at 195.

No push press today. Biceps were feeling weird in the rack position.

Dips
4x8@+55, 75, 75, 60 last set paused reps

Lateral raises
Same boring timed sets
20s, 20s, 15s one minute per set. Two minutes rest between

Rear delt machine flies
2x25 w/ 3 second eccentric

15° incline ez bar skull crushers
2x6 w/ 5 second eccentric
1x12 regular type

Rack run db curls
1x10@30,25,20,15. Puuuuumps

Tried some body curls/hanging leg raises but my right shoulder wasn't a big fan so switched to 3x8 ab rollouts as per Jeff's suggestion. Boy do these suck. I felt like my face was going to explode. My core is weak sauce.

Cable tricep kickbacks
3x12


After writing this, it seems like I did a lot of stuff. After deloading, I was ready to get after it. May have gotten after it a bit too much, but I don't feel like it...yet.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 12/31/19 at 11:47am
12/31 New Year's Heave

Trap bar deads
5,3,1+
365, 415, 475x8 (was supposed to be 465, but I couldn't fit a 25 and a 5 on the bar, so I went with a 35). These are boring, but I like them. I didn't think my abs were sore from yesterday until the last set. Turns out they were just waiting to strike.

Pullups
3x5 w/ 5 second eccentric. holy balls

Chest supported DB rows
4x10 @65s


Wide grip barbell shrugs
3x10 @225,275,315
1x5 power shrugs/ 5 strict shrugs @315
1×12@225
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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 12/31/19 at 11:56am
Why don't you take it easy there super chief. Your balls are through the wall.
Luke Crowley
Everything. All the time.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/31/19 at 12:13pm
Ab wheels maketh man. 

You'll be doing laundry on your core before you know it. Think of the water and electrical savings! 

The pay off will be huge!
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 12/31/19 at 4:28pm
Originally posted by TheJeff696 TheJeff696 wrote:

Ab wheels maketh man. 

You'll be doing laundry on your core before you know it. Think of the water and electrical savings! 

The pay off will be huge!


I live in Wisconsin. I wash my buckskins in the icy water of the Mississippi river. I smell like beaver musk and fish jizz.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 1/02/20 at 8:15pm
12/2 bench. Happy Birthday, Mom!

5,3,1+
195, 225, 252x6. Was supposed to be 250, but Luke has wierd 11lb plates and Katie was using the real 10s for pressing. Doesn't matter. Wouldn't have gotten another rep either way. My setup wasn't as on point as I would have liked but 6 is fine.

Volume bench
3x9 @210

Done and 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: 1/03/20 at 1:27pm
1/3 Squat

5,3,1+
335, 375, 420x6
Happy with that. Coming into the workout, I had it in my head that I needed to get 6 it was going to be hard, I was going to have to grind, but I needed to get. I was pleasantly surprised that it really wasn't hard or grindy at all, but since I told myself 6 was the number, I stopped there even though I knew there was more in the tank. I don't necessarily think that's a bad thing though.

Front squat
4×8 @225, 255, 265, 245
8 is a lot of reps on front squat for me.

Fin
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 1/05/20 at 1:07pm
1/5 hang cleans
6x2@245,255,265,265,265,245
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 1/06/20 at 8:08pm
1/6 OHP

I didn't bump the weights up this cycle because of how bad OHP has been feeling. Sigh

5,5,5+
125, 140, 160x7 that's pretty good for me

Dips
5x6@ 65, 80, 80, 80, 65 last set paused

Lateral raises
1x10@30,25,20,15,12.5,10
1x8 @ samezies

Rear dealt machine fly
2x25

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 1/07/20 at 9:03pm
1/7 hex bar deads
5,5,5+
325, 375, 425x12. Meh, didn't feel great or terrible.

Pullups
3x3 @+45
2x5 @+25

Chest supported DB rows
4x8@70s really starting to like these

Seated cable rows
2x20



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 1/09/20 at 2:22pm
1/9 Bench
5,5,5+
175, 205, 225x10. I noticed I breathe way too much on high reps sets. Kills my stability. Overall though, this felt good. No spotter so I called it at 10.

Volume work
Paused bench 4x5 @210

Paused DB incline
60s for 1x15 @30°, 1x12 @45°, 1x10 @60°
Shoulders weren't up for heavy weights, so I went light, short rest, and paused. Playing with the angle was fun too.

Feet up deficit pushups
3x10. These were harder than expected. It's a deep burn.

Skull crushers
12, 10, 8 triceps were already fried at this point
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 1/10/20 at 1:01pm
1/10 squat
5,5,5+
295, 340, 385x10

Front squat
5x6 @225, 255, 275, 285, 245 (paused)
These didn't feel great today. Quads were unusually pumped right from the get-go. Luke got in my head and now they feel shitty.

Stiff leg rack pulls at mid shin
3x10 @225, 275, 275
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 1/10/20 at 3:27pm
Luke LIVES in my head. 

Get out of my head!!
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 1/12/20 at 10:38am
1/12 cleans

1x 255, 275, 285, 285, 285, 265, 265, 265

Was not feeling snappy today. My pulls were poop. Actually had to drop under on one of my reps at 285. I blame it on going in 2 hours earlier than normal with nothing but 5 slices of salami and preworkout in my belly. Got it done though. Almost time for some playoff football. Go Pack, Go!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 1/13/20 at 9:05pm
1/13 OHP

3,3,3+
135, 155, 175x4, 135x10 for fun
That's two not horrible weeks in a row for me. I've made some small tweaks to my technique which seems to be helping.

Dips
6x4 @ +75, 95, 95, 95, 95, 75 (last set paused as per usual)

Skipped out on my accessory work. Won't make a habit of it, but I had a pounding headache and there was shoveling to be done back at the homestead.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 1/14/20 at 9:17pm
1/14 return of the living deadlifts

My back has been feeling good, so I figured I'd give regular type deads a try. Nothing crazy.

135x10, 225x8, 315x5, 365x3, 405x3, 435x3, 455x2, 405x2, 315x3, 315x3

No back pain...ywt

Chest supported DB rows
4x10 @70s

That was it for the gym. Had more shoveling to do, and since I'd rather rip out my own pubes than do core work in the gym, I figured I'd take some winds with the heavy hammer. I did 3x10 each side. They felt awesome. I'm going to try to do this a couple times a week.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 1/15/20 at 6:49am
The shovel hustle never stops man

Glad your back is holding up
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 1/15/20 at 10:57pm
1/15 fartin' around

Night puds 34 total I think.

Screwed around with the sand bags a bit. Was able to shoulder the 225 which was cool. Never shouldered a thing before. Did a down and back with it as well. Probably 80ish feet. Soreness set in immediately. I don't have high hopes for tomorrow's workout, but it was fun doing different stuff. Also, there was hack.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 1/16/20 at 2:07pm
1/16 bench

This went as lackluster as expected. Everything was tight and sore. Especially my mid/upper back. I just couldn't find my solid setup. Also the sun was in my eyes and I just ate popcorn among other excuses.

3,3,1,1,3+
185, 225, 255, 285, 240x6

Volume work
3x9 @215
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 1/17/20 at 1:37pm
1/17 squat
3,3,3+
315, 365, 405x7

Front squat
4x4 @225, 255, 275, 295

I was supposed to do 6 sets, but they were not feeling good. The bar was warped and kept trying to roll in the rack position. I'm still feeling beat up from the sandbag stuff Wednesday. I didn't do that much, but the new stimulus kicked my ass hard apparently.

Stiff leg rack deads from mid shin

4x8 @225, 275, 295, 295
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 1/19/20 at 12:59pm
1/19 cleans

5x3 @250, 260, 260, 245, 245

Meh
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 1/19/20 at 1:17pm
your Packers related anxiety is really affecting your log posts. 

Just accept that the 49ers will win and you'll feel better

Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 1/19/20 at 3:57pm
How..dare...you!? I'm revoking your Wisconsin passport. In my mind the Packers have vastly overachieved this year. Everything after like 9 wins has been gravy. That being said, yeah, my b-hole is puckered a bit.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 1/19/20 at 5:18pm
NOOO! I love Wisconsin. I am just a sad, bitter, Patriots fan who cant handle being out of the playoffs. 

I take it all back!
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 1/20/20 at 9:17pm
Hope you're happy, Jeff. That L is on you.

1/20 OHP

5,3,1+
140, 160, 180x3, 140x10 for fun
Felt pretty good. I still get antsy and breathe at stupid unneccessary times which kinda kills my momentum, but I don't feel too bad about 180x3.

Dips
8x3 @+85,85,100,100,100,100,85,85 (last two sets paused)

Lateral raises
2x10 @30,26,20,15,12.5,15,10

Rear delt reverse fly machine
2x25

I came into today feeling kind of poopy. Left feeling considerably less poopy. That's a win in my book.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 1/21/20 at 8:36am
NOOOOOOOOOOOOOOO!

They just didn't want it bad enough. I feel for ya man. 
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 1/21/20 at 8:19pm
1/21 deads n things

Paused deads at mid shin/somewhere bellow the knee
225x5, 315x5, 365x3, 405x2x2

I like/hate these. They make me have to hold tension in my back/core in the position I think I suck the most at.

Regular type deads

4x2@405

2.5" deficit deads
4x3@315

I missed these lots.

Chest supported incline DB rows
4x8@75s

Single arm DB rows (hand on bench)
2x5 per arm @100 squeezey pause at the top

I'm easing back into the deadlifting, and so far, everything feels good. Granted, it's light weight. I'll probably stick with doubles for a while and just bump the weight up a bit each week.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 1/23/20 at 3:48pm
1/23 bench

5,3,1+
205, 225, 255x4. Kind of disappointing. My shoulders were super grumpy today, but I also just didn't feel strong.

Paused bench
4x5 @215
My last set felt the best. Finally got my setup how I wanted and remembered my cues.

Paused DB incline
3x10 @70s
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 1/24/20 at 1:11pm
1/24 squat

5,3,1+
340, 385, 435x5
I'm happy with that.

Front squat
275x3, 285x3, 320x3, 350x1, 365x1 It was feeling too good to not do dumb stuff. That lift marks my first lifetime PR in over a decade. It's satisfying but still kinda sad.

Stiff led deads
3x10 @185. Taking it easy to reintroduce the full range of motion.

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