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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: 5/02/20 at 5:08pm
5/2 hang cleans
135x8, 185x5, 225x3, 255x3, 280x2x2, 225x6

Throws
Heavyweight
1 turn x4 best of 32. So bad at these
2 turns x8 best of 43'4" woot! Had a good day today. Over half my throws were 40+. I can't remember the last time that happened. Probably never.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 5/03/20 at 4:57pm
5/3 More throws
22lb braemar 10 throws. Best of 33' felt good. No terrible throws. Everything 31-33

15.5lb open stone
5 glides best of 40' nothing good happening here.

Lightweight
6 throws best of 63' my oldest brother reminded me of the cue to be more patient at the front and actually throw the weight how it wants to be thrown as apposed to ripping it out of its orbit. Felt much easier and hurt my hand much less. Also went farther. Good stuff.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 5/04/20 at 8:01pm
5/4 OHP

Warm up with bands
45x8, 95x5, 115x3

5,3,1+
155, 175, 195x2 I'm happy and grumpy about it all at once. Stupid lift.

Seated lateral raises/band face pulls
25s 3x12/20

EZ bar skull crushers/band kickbacks
85 3×12/12
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 5/05/20 at 8:37pm
5/5 Cinco de Mayo...de los muertos

135x8, 225x5, 315x5, 405x3, 455x2, 480x3x2
Didn't feel as good as last week. I had a feeling that would be the case coming into it.

*short break to eat a seafood chimichanga and a drink a virgin margarita*

Back for accessories with a full belly and zero motivation.

Standing DB bent rows
5x12 @65s. I kinda like these. A bit awkward with loadable dumbbells, but it's doable and hit my lats pretty good.

High to low band row thingies
2x20 per arm
Slow and controlled. Lots of squeeze.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/06/20 at 6:57am
Originally posted by Andy Crowley Andy Crowley wrote:



*short break to eat a seafood chimichanga and a drink a virgin margarita*

Back for accessories with a full belly and zero motivation.


Now that is what I call a super set! 
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: 5/07/20 at 2:00pm
More like a pooper set. Zing!

5/7 bench
5,3,1+
215, 245, 275x3

Paused bench
3x5 @235

DB incline
4x10 @85s
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/07/20 at 2:26pm
I get it!
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: 5/08/20 at 10:19pm
5/8 "squat"

SSB box squat
3x10@260

Deficit stiff leg deadlifts
4x10@225

Was going to do some sled pulling, but went for a hike instead.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 5/09/20 at 6:33pm
5/9 throws

Heavyweight
1 turns x 4. Best of 33'

2 turns x 7 best of 43'8". Another good day. Only one throw under 40' which was a dump throw that still went 39'. Happy day.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 5/11/20 at 8:15pm
5/11 OHP

Starting a volume block because..why not?

Strict press
3x10@125

Standing DB strict press
3x6 @65s. Never done these before. I kinda like them maybe.

Seated lateral raises/band face pulls
30s 3x10/20

Skull crushers/band kickbacks
85 4x12/12
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 5/12/20 at 8:07pm
5/12 deads

Was feeling beat up, so I figured I'd switch things up a bit.

I rigged up some band pegs on the bottom of the rack for some banded deads.

315+doubled green bands 4x4. I liked these. They felt explosive. In the future I'll have to figure out a way to rig the bands to where the tension kicks in a little faster besides standing on something and pulling from a deficit.

Single arm DB rows
105x4x10

Seated band low rows w/ neutral grip cable attachment
3x20
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 5/14/20 at 4:10pm
5/14 bench

3x10 @185 paused

DB incline bench
95s 3x8, 65s 20,18

Overhead band tricep extensions
3x12

Paused neutral grip pushups
3x12
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/14/20 at 5:41pm
Sounds like someone turned up the volume in here


Up to eleven - Wikipedia


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: 5/14/20 at 5:47pm
Originally posted by TheJeff696 TheJeff696 wrote:



Sounds like someone turned up the volume in here


Up to eleven - Wikipedia






Very observant. That is exactly the plan. I'm going to run a step load plan for a while until I get sick of it. I want to increase my work capacity and maybe get a participation hyper trophy.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 5/15/20 at 2:54pm
5/15 squat

SSB box squat
260x4x10

Front squat
155x3,225x3, 305x3, 315x3
First time being able to front squat without pain. Didn't go heavy, but it felt 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: 5/15/20 at 6:25pm
Later 5/15 bad feeling but not terrible distance throws

Heavy hammer-6 throws best of 81'. First time in a while I've hit more than one over 80', plus I was throwing up hill, so not too grumpy.

Heavyweight- 8 throws best of 41' Everything was 38-41, so that was good especially considering how bad it felt.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 5/16/20 at 8:11pm
5/16 jackin' around

Hang cleans
135x5, 195x3, 245x3, 285x2,1,1

Hang clean high pulls
3x3@245

Hang snatch high pulls
135x4x3, 165x3
These went high. I might do them again.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 5/18/20 at 9:05pm
5/18 OHP

4x10@125

Seated lateral raises/band face pulls
30sx10/20x3

EZ bar skull crushers/band kickbacks
85x12/15×3

Everything felt like poop, but I got it done.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/19/20 at 8:56am
Want to see more Jackin' around in here...
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: 5/19/20 at 9:12pm
5/19 Deads

135x5, 225x5, 315x5, 365x3, 405x3, 455x6,3,3
It's probably time to get on an actual program for deads, but Jeff requested more jackin' around so I figured I'd oblige. Plus I just got my new Inzer Forever Belt in the mail and wanted to try it out. She's stiff, but I think I like it. I think 455x6 ties a rep PR from my touch n go days, but this time I did each rep from a dead stop. My second set of 3 was done touch n go just to see if I remember how to do it. I sort of do. I think touch n go might have a greater carryover for throwing, but I'm digging dead stop just for the consistency. I do a controlled eccentric and stay as tight as I can throughout the set without screwing around between reps. I kind of modeled it after Luke Richardson only like a lot less strong.

2" deficit deads
3x6@315
The new belt got kinda pinchy on these, so I ditched it after the first set.

Bent over DB rows
4x12@65s
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/20/20 at 7:45am
This pleased me. 
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: 5/20/20 at 2:34pm
Originally posted by TheJeff696 TheJeff696 wrote:

This pleased me. 

I forgot the most jackin' aroundiest part. In between sets at 455, I decided to pull it for a beltless sumo single. New PR. It was really easy, but I still think sumo is stupid.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/20/20 at 2:50pm
Jesus, that is some SERIOUS jackin'! 
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: 5/21/20 at 9:04pm
When it comes to jackin', I ain't slackin'. In regards to jackin' around that is.

5/21 bench
4x10@185 paused

DB incline bench
1x9@95s

Break for lunch, then nap, then hiking a few miles.

Back to the gym about 6 hours later.

DB incline bench
5,10,9,9 @95s

Paused DB flat bench
3x10 @65s

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 5/22/20 at 10:40am
5/22 squat

SSB box squat
5x10@260

Front squat
155x3, 245x3, 275x1, 325x1, 355x3 woot. Pain-freeish baby!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 5/24/20 at 8:59pm
5/25 OHP

Strict press
5x10@125

Standing DB Strict press
3x8@65s

Overhead band tricep extensions
3x20

Close grip bench
5x5@185
These didn't seem to bug my shoulder like they used to. I might try to slowly reintegrate them. Just went light and snappy to start with.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 22 hours 15 minutes ago at 6:45pm
5/25 Deads

135x5, 225x5, 315x5, 365x3, 405x2, 455x2, 475x4, 405x10
Deads have been feeling really good lately. Next week I'm starting on my 8s phase of my program, so I'll probably just have deads join that party.

Single arm DB rows
115x3x8 per arm
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