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Andy Crowley take 2

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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: 1/28/20 at 7:15am
I have to do cleans with my ohio power bar every time and it's really terrible. An oly bar makes a world of difference
Jeff Kaste



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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: 1/28/20 at 11:07am
Originally posted by TheJeff696 TheJeff696 wrote:

I have to do cleans with my ohio power bar every time and it's really terrible. An oly bar makes a world of difference


Yikes. At least the Texas bar has a little whip and is only 28mm. I don't envy you in that regard. It does make your cleans that much more impressive 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: 1/28/20 at 9:01pm
1/28 deads

Paused deads
225x5, 315x3, 365x3, 415x2x2

Regular deads
415x4x2

2.5" deficit deads
4x3 @335

Chest supported incline DB rows
4x10 @75s
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 1/30/20 at 8:23pm
1/30 bench

5,5,5+
185, 205, 230x10

3x9 @220

Db incline

3x8 @75s. First two sets paused. Last one regular type. I was pretty cashed

Cable pushdowns and overhead extensions to the pump and beyond
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 1/31/20 at 7:00am
"And beyond"??! 

Image result for synthol arms
Jeff Kaste



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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: 1/31/20 at 1:43pm
I wish I was that tan.

1/31 skwaat

5,5,5+
315, 345, 395x8
I'm having trouble maintaining my bodyweight the last week. I'm down to 193 today from 199 Monday, which is not ideal. I don't feel my strength is being affected, but my lever belt was way too loose today. I might as well have gone beltless, but it matches my knee sleeves so...fashion.

Front squat
4x8 @225,255,275,245. So..many...reps

RDLs
3x8 @225. Pause at the bottom

We leave for Disney World on Monday, so that'll be a good deload and hopefully the meal plan I got will turn this weight loss trend around.
I'm a big fan of crowds, waiting, and overpriced things, so this should be the perfect vacation. This had better be the most magical and memorable G-damn experience of my daughter's life.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 2/02/20 at 1:25pm
2/2 hang cleans

225x3, 255x1, 275x1, 295x1, 305x nope

I know 305 is there for sure. 295 was very easy, but I let 305 get in my head. I only gave it one attempt then cursed myself afterwards because I shouldn't have deviated from the plan in the first place. I'll get in three weeks like I'm supposed to.

Other stuff

One set of hang clean/push press/hang clean @225

3x2 from the floor @225

3x 1 fron floor 2 from hang

Getting better off the floor. Maintaining good position over the bar, keeping it close and scooping with the hips. Still lots of work to be done with the timing and coordination, but it's good.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 2/03/20 at 11:56am
2/3 OHP

3,3,3+

135,155, 175x4, 145x10 for fun
Managed to misgroove the first rep. Something I've never done before. It was tough to recover from so given the circumstances, I'm okay with it. Finding new ways to screw this lift up on a daily basis.

dips
5x6 @+70,85,85,86,70 last set paused

Lateral raises
1x10 @30,25,20,15,12.5,10
These were bugging my right shoulder so I cut it there.

Seat DB rear delt flies
3x15 @20s

I was able to sneak in a quick one before we leave for the cities (Minneapolis/St. Paul. Do other people refer to them as "the cities" or is this just a midwest thing?)this afternoon. Fly out at the ass crack of dawn tomorrow morning. Woot.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 2/03/20 at 1:48pm
Have a Juicy Lucy before you leave. Enjoy the sun! 
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: 2/10/20 at 4:42pm
2/10 back to chorin'

Got in around 4am this morning after a bunch of buttFFFFFery with canceled flights and whathaveyou. What should have been 3 hours from Orlando to Minneapolis turned into 10 hours from Orlando to Dallas to Oakland to Minneapolis with a super fun bout of food poisoning sprinkled in. I needed to get back in the gym. Decided I'd just repeat my last OHP workout I did and go from there.

3,3,3+
135, 155, 175x4
Same as last week so I'm happy with that. Feeling depleted and fatigued but otherwise my body feels great. No soreness or anything like that aside from a slightly tweaked oblique from puking.

Dips
3x10 paused @+45

Single arm lateral raises
3x10 per arm @30s

That was good enough to feel like I done some stuff.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 2/10/20 at 11:44pm
Splatter poops and puke? Please tell me it was in an airplane bathroom!?
Luke Crowley
Everything. All the 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: 2/11/20 at 9:06pm
I didn't defile any airplane bathrooms.   I got most of it out at the hotel. I wanted to be efficient, so I evacuated from both ends near simultaneously. I think that's the way to go.

2/11 deads

Paused type
225x5, 315x3, 365x3, 385x3, 425x2, 425x2

Regular type
425x4x2

2.5" deficit type
345x4x3

Single arm DB rowa
1x8 per arm @100

Chest supported incline DB rows
3x8 @85s

Well, the travel/poops/pukes/lack of sleep really got to me today. Deads felt slow and heavy. Deficits felt slightly better, but still not good. Oh well. Onward and upward.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 2/13/20 at 2:00pm
2/13 Bench

3,3,3+
195, 215, 245x7
Pretty happy with that. I felt like absolute bullocks coming in but was able to power through.

Paused bench
220x4x5

Paused DB incline
4x8@75s

DB incline tricep extensions
3x10@25s
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 2/14/20 at 12:28pm
2/14 squatentines day

3,3,3+
325, 375, 415x5
Pretty blah. Didn't feel great, so I cut it there

Front squat
4x6 @245,275,295, 225(paused)

Paused RDL
3x8 @225, 235, 235
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 2/16/20 at 8:27pm
2/16 cleans

1 from the floor +2hangs
225, 225, 245, 245, 255, 255

Hangs
265x2, 265x3

My catch was poop today, but everything else felt okay.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 2/17/20 at 8:40pm
2/17 OHP

5,3,1+
145, 165, 180x4, 155x8. That's good for me. OHP is finally moving if only a bit.

Dips
6x4 @+80,100,100,100,100,80(paused)

Single arm leanie lateral raises
4x10 per arm @30s

DB rear delt raises
3x12 @25s

Face pulls
4x12
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 2/18/20 at 9:31pm
2/18 deads

regular type
225x8, 315x5, 365x3, 405x3, 435x4x2
Felt better than last week

2.5" deficit
4x3@355

Single arm DB rows
1x10 per arm @100

Chest supported incline DB rows (CSIDR for short)
4x10@80s

I nixed the paused deads in the interest of giving my back a break and to save time as there was shoveling to be done.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 2/19/20 at 7:13am
The shoveling is never over.....


Never EVER over....
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: 2/20/20 at 1:49pm
2/20 bench

5,3,1+
205,230,260x4
Good 'nuff

Volume
3x9 @220

Paused DB incline

10,10,8,8 @75s
I was tired. I'm trying to rest more between sets, but it's so boooooting.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 11 hours 56 minutes ago at 1:04pm
2/21 squat

5,3,1+
345,395,440x4
Disappointment. Was feeling really good, but got too forward on my 4th

Front squat
6x4 @275, 295, 320, 275, 275, 275

paused RDL
4x8 @225, 245, 245, 245
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