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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: 6/24/20 at 7:23am
Really a distinct lack of jackin' around.

But your throws the other day looked solid, I bet you were sore from that day
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 6/24/20 at 7:03pm
I thought I wasn't sore until I did OHP. My guts felt like they wre ripping when I braced. I do miss the jackin' around. I've got a deload coming up, so I'll try to make up for lost jackin' around 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: 6/25/20 at 6:29pm
6/25 bench

225x4x6 right shoulder has been bugging me since Monday. I shouldn't have tried close grip again. I need to just come to terms with the fact it's not a sustainable lift for me.

DB incline
4x10 @90s

4 hour break

Barbell incline
4x5@205

Tried flat dumbbell press, but my shoulder said nah.

Incline EZ bar skull crushers/press
2x10/10

Not a great feeling day overall. That's been the case the last couple weeks. Deload next week...probably.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 6/27/20 at 1:33pm
5/26 squat

SSB box squat
4x6@320

Front squat
135x5, 245x3, 315x2, 365x1, 275x2x6

Regular type back squat
315x5, 355x10, 405x3
Very willy nilly on this. Deload next week, so I figured I'd try something heavyish.

4 hour break

Stiff leg deadlift w/ 3 second eccentric
245x5x6

Band hamstring curls
Lots of reps per leg then lots of reps with both legs

5/27 throws

Light hammer
2 winds x2 best of 97'
3 winds x4 best of 104'
One more 2 wind 104' WTFart

Heavyweight
1 turns x4 best of 36'
2 turns x6 best of 43'

Wob pulls at 15' branch
Cleared 4/8. The ground was really chewed up where I stand from leaving it out front a bunch last time, so I had to stand farther out than I'd prefer. I know more would have cleared if I could have taken my normal position.

Sheaf pulls x12. Felt good. Height looked good in comparison to the 35ish foot branch.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/28/20 at 2:48pm
Now this is the kind of jackin' around I'm talking about. 

4 hour breaks between compound lifts?

Endless throws sessions

Amazing!
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 6/29/20 at 7:53pm
I'm just trying to maintain the jackin' around gains. This week will be nearly 100% jackin' around

6/29 OHP

Seated barbell shoulder press from pins

Chin level
95x5, 135x5, 185x3x2

Eye level
185x4x2
These were way harder and more awkward than expected.

Remove pins
135x3x5

Seated paused DB shoulder press
3x6@60s

Screwing around with a bit of a "pivot block" for my deload. Low volume with decent intensity on lifts I rarely do. The thinking behind it is you can cut fatigue while still getting a novel stimulus. Who knows. I also chose seated variations because I may or may not have put a nail through my foot on Saturday. Couldn't have happened at a better time.


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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/30/20 at 8:04am
NAILED IT YOU DID - Yoda | Meme Generator
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 7/02/20 at 1:35pm
Boy did I ever. Now my guts are paying for it thanks to stupid antibiotics. Infections schminschmection.

7/1 benchesque

Paused incline barbell
135x5, 185x3, 205x3, 225x2x2, 205x2x3

Barbell floor press
155x5, 245x2, 205x3x3
These were awkward and my set up in the rack wasn't optimal

7/2 "deadlift"

Sumo (things kinda went off the rails today)
135x3, 225x3, 315x3, 365x1, 405x1, 455x1, 475x1, 500x1, 30 seconds rest, 500x1 conventional

Second time pulling sumo. Yeah, it's cheating. Conventional felt great too though. This was also my first time pulling in shoes in forever. I wanted to protect the hole in my foot, so I went with my low top Converse. I think I like it.

Wide stance squat
155x3, 245x3, 355x2, 245x2x3

Supinated pullups to sternum
3x5
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 7/02/20 at 2:22pm
Well, I obviously dont sumo that wide » POWERLIFTING MOTIVATION
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 7/02/20 at 7:24pm
If I had the mobility, I would definitely cheat that much.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 7/04/20 at 12:45pm
7/4 throws for 'America

Open stone
Fronts x3 best of 34'
Stands x3 best of 39'
Glides x4 best of 41'

Heavyweight
1 turns x4 best of 34'
2 turns x6 best of 41'

Probably my worst heavyweight practice this season. My first 3 throws were like 34-35. That's pretty dang bad. Thankfully, I was able to settle myself and put the last few over 40' but I was discouraged for a bit.

WOB pulls at 15ft branch
My first pull went over so I just decided to go until I missed with 30 seconds or so between throws. 7 throws later, I smoked the bar on the way up and didn't get the roll. Good enough. I never left a throw out front which was great for me. I was very happy to end on a high note.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 7/04/20 at 2:57pm
Nice WOBin but the other events, well, I think it's time to crack a beer

Get em next time!
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 7/04/20 at 7:47pm
Originally posted by TheJeff696 TheJeff696 wrote:

Nice WOBin but the other events, well, I think it's time to crack a beer

Get em next time!


Thanks. The nice part is, as much as it's sucks throwing well and having it count for nothing because I don't get to compete, it stings less when I have a bad day because it really doesn't matter in the grand scheme of things. Not that it ever really matters, but that's just how my brain works.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 7/05/20 at 11:25am
God aint that the truth. Every bad practice I have I start to get upset and then realize it's a waste of energy! 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 7/05/20 at 3:21pm
Right you are, sir.

7/5 OHP
Had a full house of strong people in the gym today. Was lots of fun.

Strict press
5x6@155

Circus style dumbbell press
4x1 per arm @100
3x2 per arm @100

Lateral raises @15lbs w/ sloooooow eccentric while being made fun of.
3x8
I think the ridicule really increases the mind muscle connection.

Wife made burgers and brats and there was much rejoicing. Immediately followed by full belly throws. All height events today.

Lots of sheaf pulls going back and forth between the 16 and 20. All felt good and went highish.

Lots of WOB pulls at various different branches with the 56, 42, and one with the 28. Also did some spins with the 42. I did probably 8 and 2 felt good, but probably still not as high as my stands. We measured out a couple 16'6" branches, but Luke broke both of them before I could get a good pull in. That's exactly why we can't have nice things.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 7/06/20 at 7:47pm
7/6 deads

405x5x6
Holy balls this felt pretty bad. I was pulling on a different bar today and it had more whip than I expected. It took until my last set to pull the slack out before giving it the beans. Last set felt best. I came into today pretty dumpy. I had nothing to do at work so I basically just stood around and got tired for 12 hours. Glad I got it done though.

Pendlay rows
4x6@185

Just doing one accessory was a victory today.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 7/07/20 at 7:44pm
7/7 throws

Light hammer x what seemed like a billion but was probably 8-10. Best of 103' but an utter poop show for the most part. Took way too long to correct what I was doing wrong. I knew what to do, but my body really didn't want to

Heavy hammer x 5 best of 82'. Same story as light.

28, 56, and 42 randomly interspersed for some throws. Everything was pretty bad. My body resisted me in hammers, but straight up told me to F off in weights. I think I am pretty fried from deads yesterday.

Couple 42lb wob pulls felt good.

Sheaf pulls with the 20 and 16. Also felt good. Spin was feeling pretty good with the 16.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 7/09/20 at 1:31pm
7/8 bench

225x5x6

Incline barbell
185x6, 205x3x6

Band overhead extensions/pushdowns/face pulls
15/10/15 x3

7/9 squat

Had a breakthrough in the hurty hip/groin department today. It's not depth that hurts. It's all due to torso angle. If I get too leanie, stuff gets impinged, so I decided to forgo the SSB box squat in favor of high bar, narrow stance to test my hypothesis.

315x5x6
Felt good. No pain. Moved okay. Definitely going to take some getting used to, but I think I like it.

Front squat
135x5, 245x3, 355x1, 245x3x4
Quads were cashed from high bar and everything was slippery and sweaty.   Not ideal for a stable rack. I'm glad I can hit 355 on a bad bad day though. I need to do a lot better job programming these, but there are a lot of variables that go in to whether or not it'll feel good on a given day, it's hard to really have a plan. It's probably not a huge deal as I'm just using them as an accessory, but I would like to get better at them.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 7/09/20 at 5:12pm
you're strong. 

If only Luke was as strong/good at posting in NASGA. 

But alas....he is not
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 7/09/20 at 7:28pm
Originally posted by TheJeff696 TheJeff696 wrote:

you're strong. 

If only Luke was as strong/good at posting in NASGA. 

But alas....he is not


Luke is quietly getting stronger all alone which begs the question: Is he really getting stronger if he doesn't post it on NASGA? I think not. My guess is the Googley Eyed Chair is the one in charge and won't allow him to post anywhere but Instagram in order to fulfill it's dream of being internet famous. And don't even get me started on the boglin. Friggin' scrotum puppet. But, I digress...

Later 7/9 boring ass hamstring work

Stiff leg deadlift
275x6, 315x3x6
each rep starts from a dead stop from the floor and a slow eccentric.

Seated band hamstring curls
3x10

I hate hamstring work.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 7/12/20 at 9:59pm
7/12 OHP

Went camping this weekend. Came back feeling wonderfully refreshed.

Strict OHP
95x8, 115x5, 135x5, 185x1, 205x1 PR. Needed that win after how craptastic last week was.
6x6@155

Lateral raises w/ slow eccentric
3x10@15lbs plates

Dips/band face pulls
12-15/12-15x3
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 7/13/20 at 9:59pm
7/13 deads

405x6x6 beltless because why not

Supinated chinups to sternum
3x6

Done with the volume block for deads. Hopefully I've built a good base and increased my work capacity. Going to ease in to some heavier weights over the coming months. I plan to add in more accessory work as the volume decreases. I just haven't had the time or will to accessorize during this high (for me) volume block.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: Yesterday at 7:31am
Accessories are the best. Especially when you do them 4-6 hours AFTER you do your main work lol

#homegyms
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: Yesterday at 4:01pm
Originally posted by TheJeff696 TheJeff696 wrote:

Accessories are the best. Especially when you do them 4-6 hours AFTER you do your main work lol

#homegyms

Two-a-days for the win! I don't know if it has any affect on strength/hypertrophy/fatigue or any other fancy science words, but I know that it helps me get work done that I would otherwise not have Fs to give about.
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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 21 minutes ago at 8:39pm
7/15 bench

225x5x6, 225x1x10

Incline barbell
185x4, 205x4, 210x4, 215x2x4

Paused DB incline
90sx3x6

DB incline tricep extensions (unilateral)
30sx3x8 per arm

Band tricep stuff until I couldn't do any more stuff
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